When folks ask me for advice on how to change their diet for the better, I tell them that the quickest way to improve their health and just feel amazingly better in general (like, feel better tomorrow – that’s how fast this works) is to get the right fats into their diet and the wrong fats out. Eating organic fruits/vegetables and grinding their own flour/making their own bread are usually the two changes that people want to do first, but the truth is, while important, these two things will have the least impact on your health in the immediate term.
I am very much a results oriented kind of gal, so I try to tell folks what will give them the most bang for the buck right away. Making significant changes to your diet with minimal impact on how you feel everyday is very discouraging. That is why I tell people to get the fats right from the get go. The sad truth is that most folks have the fats totally wrong, even if they claim to eat healthy. Another eye opening truth is that you have absolutely no chance at health if you don’t have the fats right! This is the critical first step toward your best health.
Get the fats right and even if you continue to eat conventional produce and meats (I don’t necessarily advocate this – I am just trying to make a point), your health will blow away anyone who eats everything organic and has the fats wrong! I know this from personal experience. Getting the fats right was the single change that I made almost ten years ago that finally made me feel terrific after years of eating organic fruits/veggies and meats and still feeling pretty lousy much of the time.
Surprised? Well, consider this. The cell wall of every single cell in the human body is made up of fat. Our very brain is made up of approximately 60% fat. Don’t those two factoids right there indicate in flashing neon lights the incredible importance of getting the right fats into our diet and how devastating eating the wrong ones can be? I hope anyone reading this blog isn’t still under the incredibly dangerous notion that eating a lowfat diet is a healthy thing to do. If you are new to Traditional Eating and haven’t yet had your bubble burst about this, then please make sure to check out my blogs on Why Skim Milk Will Make You Fat and The Untold Story of Butter.
With that, I will now reveal the Five Fats that you MUST have in your kitchen – assuming vibrant health is your goal, of course.
BUTTER
Ah, what can I say about butter? It is one of the most perfect foods on this planet. Like Julia Child, I have discovered over the years that you simply can’t eat too much butter (and if you think you’re eating too much butter, you can always substitute cream, as Ms. Child was rumored to have said!). I like to joke with people that the more butter I eat, the slimmer I get! If you are a butter lover as I am, you know from experience that there’s quite a bit of truth to that statement!
Deep yellow/orange butter from cows eating rapidly growing spring grass was considered a sacred food by the Traditional Swiss culture, a culture with young men so perfect and pleasing in physique, strength, and character that the Vatican favored these young men over all others to serve as the Papal Guard at the Vatican. Want your children to have strong, robust physiques and healthy bone structure? Eat lots of butter when you are pregnant and load up their food with it while they are in their growing years. Ignore the lowfat nonsense and see and feel the results for yourself. Eating lots of butter stabilizes the blood sugar and significantly reduces or even eliminates sugar cravings. Overconsumption of all things sweet and starchy and Factory Fats are the real villains for those with ill health, NOT whole, healthy, traditional fats like butter.
The cell wall of every cell in the human body is supposed to be composed of saturated fat, the wonderful fat that is so abundant in butter. Replace the real thing with margarines or butter substitutes and the body will incorporate these inferior fats into the cell walls instead. With the wrong type of fat making up the cell wall, intercellular communication breaks down and the cell itself is weakened. Skin cells whose cell walls are composed of the fats from polyunsaturated vegetable oils (the main fat in the Western diet) instead of the much stronger saturated fats like in butter are more prone to damage from the sun, and (can anyone say) BROWN SPOTS? If, for no other reason than vanity, switch to butter and throw out those nasty vegetable oils. Your brown spot-LESS skin will thank you.
Pepperidge Farm used to use coconut oil in their line of cookies years ago, only to replace it with very unhealthy, partially hydrogenated vegetable oils (aka, Factory Fats) when saturated fats became erroneously regarded as heart unhealthy. Coconut oil, however, is now known to be extremely heart healthy .. the Traditional Cultures that consume coconuts and coconut oil have some of the lowest rates of heart disease in the world (not to mention are some of the slimmest people in the world).
Physiologically, coconut oil stimulates the thyroid gland, so is a fantastic addition to the diet for those that tend toward hypothyroidism (by some estimates, some 80% of Westerners over the age of 25 fall into this category).
Lauric acid, a very important medium chain saturated fatty acid, is found in abundance in coconut oil. Lauric acid is highly antiviral, antibacterial, and antifungal. And guess what? The human mammary gland produces lauric acid and it is contained in breastmilk! Anyone with candida issues of any kind should be regularly consuming coconut oil in their diet. Rubbing coconut oil into the scalp and then shampooing out is a wonderful home remedy for dandruff, a fungal infection of the skin.
If you have an allergy to coconut, try palm oil or palm kernel oil, two other healthy tropical oils.
Please see my resources page for where to buy quality coconut oil products.
Best to make your own salad dressing at home using olive oil, used traditionally for centuries for just such a purpose! Oh, and please don’t use olive oil for high heat cooking! Olive oil is a delicate oil and is best used unheated, or at most, in a very low heat saute. NEVER fry with it. It’s nutritional value is lost this way and the oil becomes damaged and unhealthy to consume.
If, by chance, you are one of the folks who has trouble with olive oil and tends to put on weight quickly when you consume it, then try another traditional oil such as sesame or peanut oil with a tsp or two of added flax oil for your salad dressings instead.
Please see my resources page for where to source quality extra virgin olive oil.
ANIMAL FATS
Animal fats such as chicken, goose, duck, tallow, and lard have nourished Traditional Cultures for centuries. Most people don’t even realize that McDonald’s used beef tallow to fry it’s french fries until the sea change in the restaurant industry some 30 years ago in favor of partially hydrogenated fats caused the unfortunate switch to these very unhealthy Factory Fats!
When I make homemade chicken, beef, or duck stock, I freeze in one quart containers and then easily peel off the fat that freezes on top to use for cooking. Animal fat imparts valuable nutrition and wonderful flavor to roast vegetables. The reason many kids won’t eat veggies is because they are so tasteless! Roasting organic vegetables in a bit if chicken fat makes them absolutely delicious. My kids frequently ask why the veggies in restaurants are so tasteless and why the ones cooked at home are so yummy. Now you know the secret that Traditional Cultures always practiced!
Beef tallow can’t be beat for making healthy homemade french fries! Whoever thought that healthy eating could taste so fantastic! Liberal use of traditional animal fats in the kitchen makes this possible.
Rounding out the Five Fats you must have in your kitchen is Granny’s favorite, cod liver oil. Cod liver oil contains omega 3, essential fatty acids which most Westerners are severely deficient in. Deficiency in these delicate omega 3 fats invites inflammation in the body which leads to innumerable conditions and illnesses. Unlike plain fish oil, cod liver oil also contains vitamins A and D in their natural state.Well, there you have it. The Five Fats that when incorporated into your diet will most certainly improve your health and vitality. Once you throw out the Factory Fats you are currently using such as butter substitutes and vegetable oils and replace them with the Five Healthy Fats described in this blog, you will very likely begin to feel improved energy right away. The most striking change that occurred immediately for me when I got my fats right was a rapid reduction in sugar cravings!
Getting the fats right is the only way I have ever found for people to reduce and eventually eliminate their sugar addiction. Any other approach is temporary at best and relies solely on will power rather than the body being nourished and not needingthe sugar (remember that the body converts sugar to saturated fat, so if your diet is low in saturated fat, you will be plagued with sugar cravings that cannot be controlled). If this is your experience as well, I would love to hear about it as well as any other improvements you’ve noticed in your health once the fats get fixed.
Sarah, TheHealthyHomeEconomist.com
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{ 117 comments… read them below or add one }
GREAT article. I will be sharing this one with a lot of people.
I have personally experienced the same thing. About 3 months ago I discovered Nourishing Traditions along with many great websites that adhere to NT principles and I changed my eating habits, mostly in the milk and fats I consume. I have effortlessly lost the last 5 pounds I have been struggling with and eating more of these 5 fats than ever, and LOVING the food. Thanks for a GREAT article.
BTW – after my vacation next week, I am going to try kombucha, thanks to your videos.
Hi Sarah, great article! I've got 4 out of the 5 down, so feeling good about that. I have a question for you though regarding the cod liver oil. I buy the Green Pastures brand in capsules. I'm newly pregnant and don't want to even try the liquid right now! Anyway, do you know how many of the capsules I should take a day? The bottle recommends two 500 mg capsules a day and I wonder if that is enough. Thanks for any insight you might have.
Hi Margaret, first of all, congratulations on your pregnancy! What a wonderful time of life. Enjoy every minute of it! Regarding the Green Pastures cod liver oil, the Weston Price Foundation recommends 1 TBL of cod liver oil during pregnancy and lactation. Correct me here if my math is wrong, but it is my understanding that 5000 mg equals one TBL. That would mean 10 capsules per day if each capsule contains 500 mg. I would split the dose – 5 in the morning, 5 at night.
Hi Sarah,
Great article. I think "Ghee" – Clarrified butter is also another fat that is very good for your health. It is very easy to make and can with stand high heating w/o losing any of it qualities.
Heat 1 or 2 lbs of butter(raw) in a thick bottomed pot on medium heat until you see a clear Ghee simmering with some golden brown residue on the bottom of the pan. The Golden residue can be used in cake or cookie recipes. It is delish and healthy.
Thank you
YES! Ghee is fantastic, a traditional healthy fat from India derived from butter! Thanks for adding that.
H! Which coconut oil do you recommend? So right now I am obese..should i still consume a high-fat diet? Thank you~Gaby
Hi Gaby, I use Tropical Traditions expeller pressed coconut oil and Green Pastures virgin coconut oil. The expeller coconut oil has no coconut taste, so is better for cooking or baking. I use the virgin coconut oil for skincare and other therapeutic uses.
Obese folks obviously have blood sugar issues – switching the diet away from refined carbs, sugars, and starches to healthy fats like butter and coconut oil stabilizes blood sugar and helps the weight start dropping off. If healthy fats are consumed without eliminating the refined carbs, limited progress will be made.
I am definately going to put a link to your blog on my blog. Very informative and will be back to read more. Thanks for supplying all this good info.
http://www.pinkyscottage.blogspot.com
Sarah,
My wife and I love butter, EVOO, Coconut oil, and who doesn't like Pork Fat! But Cod Liver Oil, COME ON, you're killing me!
We love our morning coffee and CoffeeMate makes it taste the absolute best. Cream and Half/Half just doesn't have the same flavor. I'm talking four heaping tablespoons each morning in our coffee. Am I killing myself for my cup of Jo?
Just a thought, I also must have my morning coffee prepaired just so, and half n half does not cut it anymore. I have been using a splash of heavy whipping cream and it is such a treat! I could not have dairy for a few months because my breastfed baby was sensitive to it, and I tried every other creamer substitute available and all of them were sub par, and full of fake fats and MSG products.
Dear Anonymous,
I used to love CoffeeMate too, until I discovered raw cream! I won’t use anything else now in my coffee. If you can get fresh, healthy raw milk where you are get some then let it sit in the refrigerator a couple of days so the thick, heavy cream rises to the top then skim it off and use that for your coffee. While you are sipping on your delicious coffee, read the label from your CoffeeMate container…that should answer your question on whether or not you’re killing yourself for your cup of Jo (;
Hello ! Sarah,I am buying the expeller pressed and the virgin coconut oil,my question is if you recommend the organic one or if there's no big difference besides price wise?Thank you so m uch for the info.And I know you provided the food journal links ,however those are old and none of them mention coconut oil,since they had not yet realized the benefits of it,so will you please post a sample menu pretty please with a cherry on top?Thank you~
As for the cod liver oil capsules, they may be more concentrated. I would read the dosing information and compare it to the dose recommended by the WAPF. (especially note any doses for pregnant and nursing mothers, and based on your sunlight exposure and other things) They aren't necessarily equal when you consider the vitamin content! and get your vitamin D tested!!!!!
Lisa
I personally do not the organic coconut oil, as coconuts are basically a low to no spray crop. There is quite a difference in price, so you're basically paying for a certification, not a superior product in most cases, I think.
My personal diet only includes coconut oil for cooking as I do not need it for thyroid or weight loss .. I will post a sample food log at some point, but not right now as I am not eating grains at all for the time being – perhaps for up to 6 months more(I think grains are a wonderful food, I am just not eating right now for a particular reason which I will blog about sometime in the future when the time is right.
I really don't think it's possible to achieve your best health without cod liver oil in the diet, unless you eat liver several times a week, which for most folks, would be worse than taking the cod liver oil!
I am not a big fan of coffee at all. It kills the adrenals and I have just not ever met anyone without a bunch of health issues who drink it on a regular basis. A cup occasionally is not going to be a problem, but if you need it to start your day else you can't function, then something must be addressed as the coffee is obviously being used as a crutch for some underlying health issue.
Great summary, thank you.
I would love to quote facts and forward information. Do you have a reference for the sugar-turns-to-sat-fat in the final paragraph?
Hi Michelle, I have read this information in many places over the years .. if you google it you will find many sources. The body easily converts sugar to adipose tissue (body fat) for storage; here's one ref I found just a moment ago that discusses this specifically:
http://www.newton.dep.anl.gov/askasci/mole00/mole00027.htm
Eat Fat, Lose Fat by Sally Fallon and Mary Enig also goes over quite well the chemistry involved in the body regarding fat metabolism.
This not a scientific source. This is a “question and answer” page with a brief, surface level explanation of merely one specific aspect of metabolism. Also, it says EXCESS sugar is converted to fat.. not sugar in general.
Tom, I’m with you! Not only is this source extremely weak, but it states that excess sugar will be turned into fat. This is true of anything eaten in excess! Including fat and protein!
This is close to common knowledge, but here’s a reliable source:
Krause’s Food & Nutrition Therapy by L. Kathleen Mahan and Sylvia Escott-Stump 13th Edition, 2012
One other thing came to mind, Michelle. Saturated fat is the preferred fuel for the heart – yes its true! (http://www.westonaprice.org/Myths-of-Vegetarianism.html) so if the diet is low in saturated fat, it is no wonder the body experiences sugar and carbohydrate cravings as the body feels compelled to convert excess sugars to body fat as the body goes into "famine" mode. If you eat a good amount of whole, saturated fats like butter, the body does not need to store white adipose tissue (body fat) from excess carbohydrates/sugars as the body is being nourished with plenty of these fats already.
Hello Sarah, I have a few questions for you if you dont mind. I see high oleic sunflower or safflower oil in some foods. Is this a bad oil? Also, where do you get the tallow you use. Dont you have to render it first. Also, do you just use the fat from homemade meat dinners? I am a bit confused about this. Thanks for your answer
Safflower oil as used in processed foods is not going to be a healthy oil to consume. Safflower is not a traditional vegetable oil and using such a oil in processed foods would denature it and it would become quite difficult for the body to deal with if consumed. It is usually used in refined carbs anyway, which should be a food that is avoided. The WAPF 2010 Shopping Guide for only $1 plus shipping has a list of small farms where you can mail order tallow(order the Shopping Guide at westonaprice.org) The animal fat I use for cooking primarily comes from the fat that comes to the top after homemade broth cools. I have a video on this blog from November 2009 if you want to take a look at how this is done.
Hi Sarah, I've read that pesticide resides and other toxins accumulate in the fats of animals, and thus we shouldn't eat them. What do you think about this? Thanks.
Great point. Of course you should try to get your animal fat from animals that are treated humanely and live in as nontoxic of an environment as possible. However, trying to avoid toxins by not eating nutritious foods is not the way to do this. If your body does not get the nutrition it needs, health will be compromised even if no toxins are ingested. Better to get the nutrition you need as the body can handle toxins if it is well nourished. Small farms are the best source of meats/animal fats as the animals are raised in a nontoxic environment for the most part.
Sarah,
I have hypothyroidism and adrenal fatigue. I eat a tablespoon of coconut oil at every meal. I use butter and not margarine and Olive oil. I have the nagging 12 ish lbs that I cannot lose due to the hypo. I will, bleck, add the cod liver oil. This is necessary as flax aggravates my thyroid issues. In your opinion, should I add more coconut oil?
Louise
Hi Louise, what is your grain consumption like? Cutting your grains completely out even if properly prepared (even rice) for a few weekds will drop your weight rather quickly in many cases. Then, you can add the grains back slowly and observe at which point eating a certain amount causes weight gain.
I think what you eating and how you exercise go hand in hand. Calories in vs. calories out. Especially with a sluggish metabolism. Consistent exercise is what of the greatest determining factors of a healthy weight.
sincerely,
Ambry
This is definitely not the case. Case in point: look at the average weight of Americans in the 50s. Women weighed around 115 pounds, eating meals full of saturated fat, and essentially never exercising. “Calorie in/calorie out” thinking is mechanistic and useless.
Sarah,
I have pretty much stopped grain with the exception of the bowl of, now gluten free, cereal in the morning. I do not have grains at lunch or any snack during the day. On occasion I will have rice at dinner–a tablespoon or two. But this is easily eliminated.
I really need to figure out a good breakfast as I cannot stand to eat eggs in the morning! I suppose I could eat the organic plain full fat yogurt with nuts and fruit.
Louise
I have a question about tarrow. Can't it be processed by water bath or pressure canner to make it shelf safe?
LaNea
laneaj@live.com
Do you mean taro, the root vegetable? It is my understanding that simple cooking will destroy the toxic calcium oxalate.
i have gone through this blog. i found it really interesting fot my job and my future career
online business
Can you expand on coconut oil use in the hair? I have dandruff but only when I don't shower every single day (which is opposite of how most people observe their dandruff). Now that you mention it is fungal, my situation makes more sense. How long before washing out do you rub in the coconut oil? How much do you use (visibly greasy or similar to applying lotion to skin)?
Besides baking, what else do you use your coconut oil for?
Thanks,
Sofia
Hi Sofia, just rub in enough coconut oil into the scalp so that it feels like you've used enough. You don't need to get the hair greasy. Leave in for 20 minutes or so and then wash out. You should only have to do this every month or two, not every time you shampoo unless you have a really entrenched infection.
Coconut oil is great for a mild sunburn .. takes the red right out. Very nice as a moisturizer and a very weak sunscreen (SPF 2 or so) if you're going to do a bit of yardwork and don't want to burn. That is all I personally use it for, though there are other uses. Folks with weak thyroids can take it as a supplement to strengthen this gland. Also great as a supplement for those with candida issues in the gut.
Hi!!!!! I'm here from FF! I'm excited to check your blog out! I had no idea about some of those fats! Interesting…
If you get a chance, head over to mine. we are helping a baby girl in China (who happens to be an orphan) to get a life saving heart surgery so that she can hopefully find a family!!!!
Blessings on you!
Shannon
http://www.throwingourarmsopenwide.blogspot.com
Stopping by a bit late from Friday Follow. I'm following you now! Hope you can stop by and follow me, too.
http://tweepoppets.blogspot.com
http://twitter.com/tweepoppets
I have a couple great giveaways going on right now! One is for a $10 gift card to the Sweet as Pie Creations Etsy shop, and the other is for a two-pack of Snappi diaper fasteners. I hope you'll enter!
How much cod liver oil should one take? (adult) I just got my order from Green Pastures and the serving size is 2 ml. Is that all you need for a day? And would it vary depending on time of year and amount of sun exposure? Also, which cod liver oil from Green Pastures do you recommend? Would you give children less based on weight? I just discovered your blog last week with this article. I've been browsing through archives–spending way too much time on the computer.
Thanks for your work here!
Are expeller pressed and virgin coconut oil equally good for you? Virgin oil is not well liked in our house. I would like to replace it with expeller pressed. Also can you fry with the virgin oil? I have been frying eggs in it. What are the appreciable differences between them health wise?
Hi Bonnie, virgin coconut oil has more antioxidants in it as it has not been heated at all during extraction process from the coconuts. Expeller pressed CO has been heated to extract the oil and the heat destroys the coconut-y flavor and some nutrients. We don't care for virgin coconut oil in our home either due to the coconut taste, so I use it medicinely only .. off the spoon or on the skin. I use expeller pressed coconut oil for cooking.
I do not mind the coconut flavour in my food but I was wondering that if I was to use the virgin CO then it would get damaged by cooking anyway. Is it correct? Putting the flavour aside which type of coconut oil is better for cooking?
I have been using Alpha brand but it is very expensive. I am thinking of switching to Nutiva. Have you heard of them and what do you think of them? Any other brand names that you like ( I know that you use Tropical Traditions and Green Pastures)?
Thank you.
I love your blog.
Hi Alina, cooking with the virgin coconut oil does not damage it .. coconut oil maintains its integrity with even high heat cooking. Virgin is a bit more healthful than expeller coconut oil, but not by much. I use Nutiva virgin coconut oil myself for medicinal uses in my home. I use expeller for cooking. I'm not sure there is much of a difference between brands except with price! So glad you are enjoying the blog!!
And ghee!
Tina
Hi Sarah! Great post! I just got some cauliflower in my CSA box and wasn't too excited to eat it as it is not my favorite vegetable, but now that I know I can slather it with butter I'm excited to eat it! My husband will be happy too.
I was looking on the Green Pastures site for cod liver oil – what do you think of their Butter Oil/Fermented Cod Live Oil blend? I thought it sounded interesting and was thinking of trying it, but was wondering if anyone has tried it and has any thoughts on it. Thanks!
Hi Kelsey, I LOVE the FCLO/BO blend from Green Pastures. I actually use the capsules for traveling and the gel too. The gel is tough for some folks to take – texture issues. Might want to go for the capsules if you are texture sensitive.
Sarah, thank you so much for this blog. I have started on the right path, now to finish the journey. Thank you so much for your email today. You are truly a God-send!! In the interest of getting well now, and a very limited budget, the only thing I am missing is the Cod Liver Oil. Quite strange I was talking about it with a friend yesterday in regards to her daughter.
Anyway, do you think it would be okay to start out with the Walmart, Spring Valley brand of CLO to start with until I can afford to go to a more natural brand, or should I save up to get a better one? I need healing ASAP!!
Hi Sarah,
I have to say this article has totally changed my whole thinking about eating, and it has helped me so much. I have completely changed my eating because of it and because of that. So thank you very much for sharing.
I am just wondering… I have trained myself to count calories and such, so I am wondering if the whole calorie counting thing is a hoax or if I really should be practically starving myself so that I can eat my alotted amount of fats per day?
Hi Joy, not all calories are created equal where weight loss is concerned. You can eat more calories and gain less if those calories are healthy fats and protein. Grain based and sugar calories (particularly fructose) will cause a quicker weight gain. My breakfasts are frequently 1000 calories but are mostly fat and protein so it doesn't move my weight and keeps me full until lunch – if I ate this same breakfast as white flour pancakes soaked in fake maple syrup (made with corn syrup), my backside would be bigger every morning!
If EVOO shouldn't be used for cooking at very high temperatures like frying, what kind of oil do you recommend? BTW, loved the article and have already shared it with others.
Hi Cetelia, expeller pressed coconut oil works beautifully for frying as it is a very high heat oil. Glad you enjoyed the article and thank you for sharing it around!
Would you recommend this to people who have PCOS. I keep getting mixed advice and am really confused as to what is best for someone like me.
Hi Savannah .. I feel for you here. There is so much conflicting advice out there it is hard to know what to do. I used to feel this way also until I realized that traditional societies didn't have things like PCOS .. so eat like them which is exactly how I describe in this blog and other posts on this site. Good luck to you!
I totally enjoyed these articles, yes we used to
eat all that fat on the farm as kids mom used to
save the chicken fat off broth and use it for fry with etc. So appreciatative of all these articles.
Sarah, Wow, thanks for this article and your site in general! Just found it this week. I'm 55 and obese and live with and take care of my diabetic 85-year-old mom. We have been using butter forever and evoo for a while and just switched to coconut oil. Now it looks like I need to get clo, too. I am anxious to see if increasing these good fats will do something for her intense sugar cravings. And I'm trying to cut down on carbs, but I am a carbaholic. We have been drinking only raw milk since moving to TX, belong to a CSA and eat mostly local, grass-fed meat. Her last general and eye checkups were great and she doesn't have the cold that all her friends are suffering from right now. Thanks, keep up the great work!
Thats really wise information. I think all those saturated fats are making you very brainy.
Jon, that is really funny! Thanks for the laugh. What I can say is that I get really crabby when I don’t have my fats! Blood sugar destabilizes which makes anyone a grouch. Don’t marry anyone who eats lowfat, that’s for SURE!
I have been actually studying your blog and find it very helpful, Coconut oil is also good for High Blood pressure, right??? I use the Garden of Life – Living foods brand, and its organic and does not have coconute taste of smell, very good .
I am so glad I found your site!! I was wondering about butter. I am lactose intolerant and allergic to dairy. I get huge painful pimples from dairy. I’m pretty sure I have a problem with the casein and the whey. Do you think I would react from butter?
Hi Raquel, try ghee instead. Folks who are allergic to dairy and butter usually have an easier time with ghee. Also, if you tried raw butter you may be fine as well as it is easier to digest than pasteurized store butter. Glad you found me! Welcome to the other side!
Sara, I laughed out loud when I read, “Welcome to the other side!”
Hi Sarah! I have been learning about nourishing traditions for a few months now, due to working on my health. I had IGG food testing done and came out with only one allergy-milk. I scored a five (the highest score!). So, my dr. told me no dairy at all (not even goat’s milk yet). It looks like I do not have candida according to the tests. My amino acids were also all wrong-with a very high need for arginine. So now we are trying to figure out if it is mercury, lyme’s disease or who knows?! I was wondering if my milk allergy would ever heal enough to try ghee or whey. I soaked 2 cups oatmeal in 2 cups water and almost 4 tbsp. apple cider vinegar and my girls won’t eat it! Too strong! Would it be safe to use only 1 tbsp or less of the vinegar?
I thought of one more question. I am eating mostly coconut oil (due to not being able to have butter). Also some high quality olive oil, and a tsp. or two of cod liver oil. Are my fats balanced? I will be passing along your wonderful site to my friends who are interested in this new way of eating!
Kristie, you need 1 tsp per day of fermented cod liver oil (there is only one brand that I recommend: http://www.thehealthyhomeeconomist.com/resources/#supplements)
And since you can’t eat butter, you must get your whole, unprocessed saturated fats from meats besides coconut oil. Make sure when you get a good grassfed steak that you eat all the fat with it too. And, when you make homemade broth, reserve the fat that comes to the top for roasting veggies. Well done!
It’s an old way of eating that is “new” again, isn’t it? We are rediscovering that the traditional ways of eating really were the best and factories can’t improve on nature.
Sarah, this is so good to be learning all this. Please help me get it, perhaps because I have been brain washed. Can I eat animal fat and not have to worry about heart disease and high cholesterol which runs in my family? Is this truly okay? And the hamburger too?
A second question, cod liver oil, have heard warnings about fish oils going rancid and to not take them. Any validity to this?
Thank you.
Wilbur
Hi, Sarah–I’m thrilled to have just found your website! Thank you… it’s right up my alley
Reading down your list of top 5 recommended fats, I was surprised not to see HEMP OIL listed and am wondering what your thoughts are on it and how you think it compares to the five you listed. Thanks so much!
Hi J, hemp oil is not a traditional oil and as such didn’t make the cut for a fat that one must have in the kitchen. In fact, in traditional cultures, hemp was only used in times of starvation. Here is a link for you to check out the history of hemp as food:
Hemp was not traditionally used as a food except during periods of starvation as seen in the book, The Year 1000: What Life was Like at the Turn of the First Millennium — An Englishman’s World, by Robert Lacey. In a chapter called “July: The Hungry Gap,” he writes about the period of near starvation that would occur every summer for poor people before the August harvest was ready. You’ve probably heard of the LSD-like mold that grew on rye. But he also writes, “This hallucinogenic lift was accentuated by the herbs and grains with which the dwindling stocks of conventional flour were amplified as the summer wore on. Poppies, hemp and darnel were scavenged, dried and ground up to produce a medieval hash brownie known as ‘crazy bread.’ So even as the poor endured hunger, it is possible that their diet provided them with some exotic and artificial paradises. ‘It was as if a spell had been placed on entire communities,’ according to one modern historian.” (p.102)
http://www.westonaprice.org/faq/793-faq-miscellaneous-food-questions.html
This is such a helpful article. I will be sharing this with many friends. I plan to use the coconut oil to cook my root vegetable stir-fry tonight.
Nancy\’s last post: Yumranch House Bread with Rosemary
My husband is a big fan of organic popcorn, made the old-fashioned way (stovetop). I pop it in a mixture of rendered lard (if I have it) and just a tad of butter (saving melting butter and pouring it on later – anything to save a dish or pan!) and we add a bit of gray sea salt. If I don’t have home rendered lard on hand, I use a combo of avocado oil and butter. It is to die for! Ya gotta try it. It’s a good combo, as well, for homemade fries.
I have a question. Does good beef tallow have to come from a specific part of the beast, or can I call my butcher and just say I’d like some tallow for cooking? It seems as though everyone needs specific instructions these days. Even when I call him for dog bones, I have to specify if I want marrow or meaty, etc., and I basically have to tell him what part of the animal I want to take the bones from, as though he could do it wrong! Our world of food is not as simple as it used to be. I suspect he is recording our conversations so as to be sure and do what I ask. Maybe there are too many lawsuits going on these days or something. Scary.
Hi D, beef tallow is the special fat around the kidneys. Most butchers would throw it out, so you should be able to ask for it to get some. Just be sure to find a local butcher who knows where the beef is coming from .. you don’t want tallow from a CAFO animal.
Excellent article! I will note for those who want to substitute palm oil for coconut oil: vast areas of Indonesia/Malaysia are being deforested for the sole purpose of planting palm trees for palm oil. The subsequent extinction of the orangutan (as well as other species) is in sight.
Diann\’s last post: Juice- Grapefruit- cuke- onion- bell pepper- spinach- cilantro
Could you give any advice for someone who gets gallbladder pain & referred pain after trying to eat more animal fats? I’ve tried on & off for some years, but I always give up. I try to only eat grass reared meets & eggs. Egg yolks cause horrible pain – I can only cope with one or two eggs a week, but don’t even really like them. Also I could never eat the fat around meat – I’d be sick. I’ve tried using lard to cook with, but it always makes me ill. I also react badly to iodine, kelp & anything where shellfish has snuck in the recipe – this is since being injected with it often as a small child as a contrast agent for many x-rays. Allopathy has harmed me much, but I do my best to heal. If carageenan (from seaweed) is used in a capsule I react to that too. My face & throat blows up red with itchy vesicles. I was treated with mass antibiotics as a child and they have affected my thryroid/endocrine system. I also can’t eat fish – I just utterly hate it, but also the iodine. Do you think the cod liver oil the WP foundation recommends would be something I could use more of – increasing steadily so my body gets used to it? I drink full fat jersey milk raw or vat pasturised if I can’t get the raw. I eat grass fed cow’s butter. I eat coconut oil & extra virgin olive oil (but probably not enough going by this blog). Thanks in advance.
You can try herbal bitters which help stimulate the liver to secrete bile to digest the fats. This may help.
Thanks! Its interesting to me that bile is bitter & in order to stimulate it we need bitter foods in our diet. I had forgotten this! I qualified recently as a homeopath & homeopathy has the Principle that “like cures like”. I find examples of this in nature & traditional cultures often.
Now that I am cooking with lots of good fats, I am having a problem getting all of my dishes clean ( they are either greasy or fishy smelling from my fish stock.) As I hand wash all my dishes, I was wondering what kind of soap would be the best and safest.
{ps What is the best & safest way to clean my dutch oven, as I have burnt the bottom. }
Thanks!!
Hi, your articles are amazing, really.. great information in each one of them.
Just wanted to ask about a coconut oil..I am using it for a while but only for cosmetic purposes (hair,skin) and been really impressed so far.. But i really don’t know how to use it in cooking. Shall i use it as normal veg.oil for frying, etc.? what about on salads? or any other ideas? thanks.
Hi Vaclava, expeller coconut oil has no taste and is great for frying up pancakes, baking etc. It is not good for salad dressings as it hardens at 76F.
Great article. Thanks so much! Question: What kind of butter should I use? Should I use regular old Kroger brand salted butter or do I need to buy an organic butter?
Thanks for such a great resource site! I recently started taking fermented cod liver oil and found that I have much more energy throughout the day. The first day I started taking it I gave some to my 17mo old and she had the same reaction (didn’t get tired at the usual nap time). Is this a common ‘side effect?’ or was I just badly missing some omega’s in my diet? I find it odd that fish oil would give me more energy… Just wondering. Can’t wait to start incorporating more real food into my diet. YUM!
Hi Jami, more than likely the fermented cod liver oil is just helping everything else in your body to work better and more efficiently. Yes, I find I have excellent energy and stamina as well .. remember that the Roman soldiers had a ration of fish oil each day to give them stamina for long marches!
Sarah, The Healthy Home Economist\’s last post: The Dukan Diet- French Version of Atkins
This is a great article. I’ve just started making these switches. We have been drinking raw milk for a month now. One of my daughters has a seizure disorder and I’m starting to find information related to good fats and the brain. Do you have any suggestions in this line of thinking?
My main question: Butter–does it have to be raw? I just can’t afford that right now. I’ve been making raw butter from my raw cream but we (6 of us) eat too much butter for me to keep up. I suppose if I baked ONLY with coconut oil and reserved my raw butter for other uses, I might have enough. But is cultured organic butter a good substitute?
I’m so glad I found your blog. I love coconut oil and have been using it for years in most of my cooking. I have even been called the crazy coconut lady by my chiropractor since I was the one who introduced the idea to him. But recently I found out I have a food sensitivity to coconut. I am totally bummed about it because I have also started using coconut in it’s many forms in a lot of my cooking since it is so good for us. Now I don’t know what fats to use instead. I can use butter/ghee which I also use often but I would like another choice.
I guess that is one bad thing about always eating the same foods……people can develop a sensitivity to them. I have read that rotating our foods is good for avoiding these problems but I don’t like it. I think if I am eating healthy……I don’t deserve to develop problems.
I also am confused as to what oil to use when making a salad dressing. Olive Oil is very strong tasting and I don’t always want to use it. Do you have any suggestions. I need something that doesn’t turn hard in the frig.
On another note I am confused about Olive Oil because I see chefs and healthy cooking demos where they use Olive Oil for sauteing and but I keep reading that it doesn’t do well when heated and turns rancid. I have read that the Italians actually only added Olive Oil toward the end before serving. I don’t know if that is true but that doesn’t help with the cooking process. Any opinion?
I look forward to reading more of your blog……..I love all the community of help on the internet!!!
What are your thoughts on grapeseed oil? I use the organic cold expeller pressed variety. I like that its with stands high heat and has a mild flavor. I use it in lieu of other oils for baking.
Splitting hairs here but, animal cells don’t have cell walls, only plants do. I believe you meant cell membranes
How much butter do you personally believe is too much butter to use on any given day?
For example – on a medium sized baked potato, how much do you use? Just curious. In terms of tbsp. Even if I use one tbsp, the potato is still too dry. I can’t stop worrying about my arteries getting clogged even though, within the past month of switching to butter, I’ve lost 7 lbs! Something that bad for me can’t help me lose weight (even my skin looks better – it glows and looks smoother) can it? (unless we’re talking about diet pills but butter is not an artificial means of losing weight)
How do you feel about hempseed oil? (organic, cold-processed) I’ve been using it in combination with olive oil for salad dressing, and put the hulled seeds on the salads too.
I’m a bit uncomfortable with it Kelly because historically hemp was only ever used for a food during times of starvation from what I understand hence I feel that there must be a good reason for that and a better alternative would be sesame oil or something like that that is a traditional fat.
Sarah, TheHealthyHomeEconomist\’s last post: The Weekly Comment Spotlight
Thank you Sarah! I need to research it more, I didnt know that about it being used when people were starving! Maybe it’s because it’s so easy to grow and has a quick harvest. Who knows, but I will try to find out!
Hi Sarah! LOVE your blog so much! It is my favorite place to spend any extra time to learn all the info you share! Thank you!
I did have a question, I have been using Nutiva’s organic extra-virgin coconut oil for years in cooking, baking, smoothies, etc…and just read where you said you only use the expeller-expressed kind for cooking and baking? So basically if I switch to the same kind we are still getting all the wonderful attributes of CO without paying twice as much? I am needing to order more and before I do, wanted to see what you say. I didn’t realize I could be saving money and still getting the benfits of CO in my family’s diet! What are the situations that the more expensive oil are best for? I got so confused as what to order from the Tropical Traditions site that I thought I might better ask you first…we have been buying gallons of Nutiva, but I think the 5 gallon TT brand would be more economical. They have so many kind to choose from there…would love to hear what you think is best to purchase…THANK YOU SO MUCH!!
Again, can’t tell you how grateful I am to have found your site- amazing! thanks!
Sarah,
Is it ok to use refined organic coconut oil for cooking( for instance, Spectrum organic) instead of virgin coconut oil? I have tried cooking with virgin coconut oil and I just cannot stand the taste of coconuts in my food. Its wonderful to bake with, but it doesn’t go well with foods such as eggs. I need a little help making an informed choice.
Thank you,
Daphney
Yes, I used expeller pressed coconut oil myself for cooking as we don’t like the coconut flavor of virgin coconut oil.
My family likes to occasionally have a fondue night. I was told by a chef once to use Spectrum’s shortening that is made from palm oil for prolonged heating in this situation. I have been doing this but have two questions (1) is quickly cooking meat in hot oil healthy? and (2) if the answer to this question is “yes” than what kind of fat is best for this? I normally do use butter and coconut oil for most of my cooking and olive oil in salad dressings since I have heard it is not good to heat olive oil. (I see conflicting information on the heating olive oil.)
Also I just starting taking the Green Pastures cod liver oil. A friend ordered a variety and I ended up with some emulsified and some regular to try. I don’t understand what the emulsified is and how it compares to the regular. I wrote the company and they gave a vague answer, something about cellulose fiber and improving taste. I don’t understand why someone would want fiber in their cod liver oil?
Thanks for your blog,
Brenda W.
I just want to support what Sarah is saying in this post about fats. If you want to lose weight and keep a stable blood sugar level, this is the key. After I had my twins, I was still carrying an extra 55 pounds around, even after 1 year. My chiropractor advised me to stop eating all grains/starches and up my intake of good healthy fats (like the ones Sarah is talking about). I was shocked at what happened. I lost those 55 pounds and it was unbelievable how easy it was. I honestly didn’t even exercise AT ALL. I had twin toddlers, so there was no time for exercise. The pounds just fell off and I was actually wondering if I was going to get “too skinny”? The best part was that I was satisfied for long periods in between meals and I often had to remind myself that it was time to eat. Cutting out the grains and starches really kept my blood sugar levels stable and I wasn’t experiencing those hunger swings. Eating enough healthy fat was keeping me satiated between meals and helping my metabolism to function properly. There is a fabulous chapter in the book “The Cholesterol Myth” about eating a high fat diet and how it stabilizes your blood sugar. The book was talking about a study that they did where they fed hogs a high fat diet vs. a high grain/starch diet. Hogs are NEVER satisfied and will eat and eat and eat and they will grow to be pretty big/fat. When these hogs were fed a high fat diet, they actually were satisfied and didn’t return to the trough as often. These hogs also stopped putting on weight (which is what hogs do). Anyway, I thought that was a super interesting story and actually described how I was feeling on a high fat diet. I also recently heard about a study where Alzheimer’s patients were being given medicinal doses (like 3 tablespoons a day) of coconut oil and it was actually reversing the Alzheimer’s symptoms in many of the patients. Coconut oil is pretty amazing stuff!
It’s true! REAL, NATURAL fats do NOT make you fat – SUGAR DOES!
I’m a 5’9 35 year-old female and I weight 117-123 pounds (my weight literally changes that much from when I wake up until night). I am a vegetarian since the age of 12, but have always eaten eggs and butter. The only oil in our house is Extra-Virgin Olive, and we cook with that and butter. However, I did live on a pasta-based diet until the beginning of this year. I have avoided white “bread” since forever (YUCK), and rarely eat sugar or sweets. I am a coffee addict though, drinking over 8 cups a day, very strong with lots of Half-and-half (5-6 quarts a WEEK), with NO SUGAR added (YUCK!).
I have always had low cholesterol levels, but I have a family history of extreme autoimmune disease, and I’ve had Arthritis since age 2 (cause by a tick / Lyme Disease). I also have Neuro-Cardio Syncope and the Cardiologist told me to increase my water and salt intake (and I was ALREADY drinking more than 8 glasses a day, and I’m of Euro-descent, so I eat a TON of salt, REAL pickles and sauerkraut). I have bad Varicose Veins in one leg, caused by poor lower-body circulation since childhood and exacerbated by a botched foot surgery during which I contracted Staph and the doctor refused to treat me for 3 whole MONTHS – even when my entire leg from the knee down turned purple and swelled to twice the size! I also have Excema and VERY sensitive skin. So, while I’m not the “healthiest” person on the planet, most of my problems are auto-immune / genetic (VERY BAD ear infections = deaf in one ear). I’ve never been overweight or diabetic, and NEVER had heart / cholesterol problems even though I always ate traditional fatty / salty European foods (my grandparents only ate homeade meat and full-fat dairy).
The only time I ever gained weight was over 3 years of living at college – vegetarian options were limited, so I basically lived on Taco Bell, BK Whoppers without the meat, Pizza and orange soda – I was 125 pounds when I moved in and 3 years later I weighed over 150 pounds! I’ve always been “skinny,” and all my weight naturally goes to my belly – I have no butt and no boobs, but after those 3 years I had a big butt and was a full cup-size larger. Needless to say, after moving back home, over a few years I lost all that weight (without even trying) and then some, and I stopped drinking soda completely even before I left school. At home we ate mostly pasta, but outside of my college days I’ve only ever eaten fast-food maybe 10 times in my entire life.
This year I started to wonder if I could add on some “good” weight by eating more natural fats. So I started reading a lot of W.A.P. and I decided to eat a LOT more butter and eggs, switched to WHOLE milk (was drinking 2%; Skim milk was invented when I was a kid and I spit it out back then and it was never allowed in our house since), and reduced my reliance on pasta and potatoes. This was back in February 2011. So far instead of eating pasta 2-3 times a week we now eat it about once every 2-3 weeks. I started adding a half-stick of butter to my porridge (either Irish oatmeal, millet or quinoa) (with only a pinch of sugar – never had a “sweet tooth”) and using whole milk or half-and-half in it. Otherwise I would eat 3 eggs fried in a bit of olive oil and a half stick of butter with one slice of WHOLE GRAIN or Rye toast smothered in salted whipped butter. Since May I’ve upped to 4 eggs a day. I’m also drinking a glass (8 oz) of Coconut Milk a day. I have yet to buy Coconut or Palm Oil, but I plan to.
The result? I have not gained a single pound! NOT ONE POUND! I eat the same amount of food as before, just replaced the pasta (carbs) with eggs and butter. I still consume 1-2 pounds of cheese a week (I’m a cheddar / Brie addict). I STILL weight 117-118 pounds in the morning and 122-123 pounds at night. Go figure!
It’s funny – about a week ago someone said that I had to stay for breakfast (my usual when eating out is an omlette with tomatoes, peppers and cheese with Rye toast and “real” butter) because I am “too skinny.” HA! I said – “I eat 4 eggs and a half-stick (4 TBS) of butter every day! Fat doesn’t make you fat – all that sugar in your coffee is what makes you fat!”
Fat might not make you fat externally, but I would recommend you go have your arteries checked for dangerous clots. Do you know nothing about basic nutrition? I’m not going to discuss intricacies of metabolism with someone who types “I weight” instead of “weigh”, but just know that a half stick of butter ever day is not good for you.
could you clarify more what would constitute as carbs? I know that includes pasta, bread, crackers…anything with wheat, but does that include potatoes too? I’d like to try cutting out the sugars/carbs, but I don’t know where to draw that line at really. I don’t buy processed crackers for my kids (like goldfish) or anything, but we do eat pasta, potatoes, rice, and bread. Bad, I’m sure.
I’ve been reading that the recommended dose for coconut oil is 3 tablespoons a day. Is this correct even if I were consuming all the other fats in my diet too?
Do you consume mayonnaise? I use mayo to make my own ranch dressing and usually make a homemade mayo. I make it with organic safflower oil. What would you recommend?
I had read that macadamia nut oil was very good for you, do you agree? I use mostly butter and evoo, but need another oil that can be heated to very high heat. I have never used coconut oil but will certainly be trying it now!
I also am very interested to hear what oil you use to make mayo.
I’m curious about your opinion of grapeseed oil. I’ve read many reports of it being even more heart healthy than olive oil so I am just curious what your take on it is.
Hemp oil & seeds contain the perfect ratio of omegas & essential fatty acids amongst other good things. I don’t understand why someone wouldn’t eat something because it was “only used in times of starvation”. I’m not even sure if that’s completely accurate. I’m guessing someone is cocnerned that hemp will get you high – it’s just not true! The cannabis flower bud will, but there are different strains that don’t contain this flower. The history of hemp: http://www.sdearthtimes.com/et0199/et0199s11.html
2 questions- 1. I am searching for Raw butter in my state Raw dairy is illegal in NJ) but in the meantime, can one still benefit from pasture fed butter that is not raw? and 2. There are two types of pasture fed butter at whole foods one is a limited edition where the cows were fed on rapidly growing grass in the spring through fall. It is yellow and delicious. The other is a whipped butter from natural by nature and is grass fed but not yellow, much more white. I am worried my family will get the “butter” benefits in the winter when only the natural by nature kind is available. Any suggestions? Thanks!
Which bones/parts are best for making broth/tallow? Are there certain pieces I should request from the butcher?
article is very informative and how to save your health. i am disagree on animal fats like beef tallow. some one are using pigs fat in their edible products like maggi . we are purely vegetarians and conscious about our health and culture.at present the edible products manufacturers are using unwanted products which are harmful and not accepted by orthodox . indirectly we are taking non vegs items those are not acceptable s. kindly expose those items containing non vegs items. those are harmful for health and our cultures.
“The cell wall of every cell in the human body …”
To clarifi – mammals have cell membranes, plants have cell walls.
sorry – clarify
I just ordered the cod liver oil capsuls. I bought it for my whole family my husband two kids and myself. My question is how much should the kids take a day compared to how much my husband and I should take?
As someone who suffers from severe coconut allergies, I have to comment on the statement “If you have an allergy to coconut, try palm oil or palm kernel oil, two other healthy tropical oils.”
True coconut allergies are extremely rare (although many have sensitivity to coconut), and those of us who do suffer from them are meticulous in avoiding fatal interactions. Everything in our house is made from scratch from whole ingredients- not just food but also soap, cosmetics, toothpaste, laundry detergent (because they all contain coconut derived ingredients) etc. Eating out is next to impossible. No processed foods at all (which is actually a good thing)- but because of palm oil- which you recommend above, which is found in all of them.
In the US, coconut oil can be generically labeled as Palm Oil (as a generic for tropical oils). Research shows that up to 40% of products whose labels state “PALM OIL” can actually contain trace or full coconut amounts- even trace amounts can cause death. I’ve had anaphylactic reactions to this mislabeled ingredient (for the record, I do NOT have a Palm Oil allergy in addition- only coconut). The ONLY truly safe tropical oils (unless expressed themselves, which is highliy unlikely) are PALM FRUIT or PALM KERNEL OIL. This is labeled differently that generic Palm Oil.
Hi Sarah,
is pressed palm oil okay? In recipes that call for shortening, that is what I have been using.
Sarah,
Could you take some time and post and/or send me some references to where you are getting all of these ideas/”facts” and where you do your reading? It sounds great, but it is hard to believe. I’d love some reasons to believe you!
Thanks,
Laura
Hi Sarah,
Great article but would love to ask a question about traditional foods since I keep reading on many sites which promotes the traditional foods (tallow to make french fries) correct me if I am wrong but fried food are bad food, and also dead depleted food. right?
Thank you
Keep up the great work fellow blogger, your tough work is definitly going to pay off.
Hi, I’m also interested in whether palmolein is comparable to palm oil. It seems to be replacing Vegetable Oil or Sunflower oil on the ingredients list of a lot of potato chips and corn chips recently.
Extra Virgin Olive oil – CHECK! (No dish is complete in our kitchen without a drizzle over the top)
Coconut oil – CHECK and CHECK! (we have 2 kinds in our pantry, virgin and expeller)
Animal fats – CHECK! (Three enourmous jars of pastured bacon fat on the counter)
Cod liver oil – CHECK! (It’s cod, it’s liver, AND it’s fermented! Are we crazy to actually EAT this stuff? YES! But do we feel all the healthier for it? ABSOLUTELY, POSITIVELY, YES!
)
Butter – CHECK! (How would we LIVE without it?)
Sarah, I have started buying pastured meats from a local source near my home and I was wondering: can I save the bacon fat that liquifies when bacon cooks and use it again for cooking other things? Or once it is heated does it become unstable and therefore should not be used again? I would appreciate your advice, I cook 4 slices of bacon and have nearly 2 ounces of liquid fat to deal with!
Great piece of information! May I reference part of this on my blog if I post a backlink to this webpage? Thanks.
Hi Sarah,
I live in China right now, and these things pretty much all cost a small fortune here, so we can’t eat them as much as we’d like….question for you though; peanut oil is better for you than vegetable oils such as corn oil?
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