Fats and Oils

Generally, the digestive tract of most people cannot tolerate eating a large amount of vegetable oils, mayonnaise or even olive oil over time. Moreover, vegetable oils are abundant in polyunsaturated Omega-6 fatty acids (commonly found in nut oils, margarine, sunflower oil, safflower oil, canola oil and sunflower oil) which are known to trigger inflammation within the body and can lead to a disease if they are the only source of fat. Also, cooking with them is not recommended.

Furthermore, most nuts (except macadamias and walnuts) are high in omega-6 fatty acids so, consume them in moderation. On the other hand, omega 6 and 3 fatty acids are essential polyunsaturated fats and they should be balanced. You need about one teaspoon a day. Consuming tuna, wild salmon and shellfish will supply you with balancing omega 3 fatty acids and are an important part of a low carb food list. For omega 6, you can eat a few nuts or some mayonnaise. If you are not a fan of seafood, you can take small amounts of fish or krill oil supplement for omega 3s.

Eggs, avocados, butter, macadamia nuts and coconut oil contain saturated and monounsaturated fats which are tolerated by most people and are chemically stable, so they are less inflammatory. Fats and oils can be combined in dressings, causes and other additions to main meals. Over time, it will become a habit to add a source of fat to each meal.

It is recommended that you avoid hydrogenated fats such as margarine in order to minimize the trans fats intake. If you choose using vegetable oils such as canola, olive, sunflower, soybean, flaxseed and sesame oils, make sure you find “cold pressed”. Avoid heating vegetable oils. Use clean non-hydrogenated lard, beef tallow, coconut oil, ghee and olive oil for frying, since they have high smoke points.

Avocado (very high in fat, so I’m including it here)

Avocado oil

Almond oil

Beef tallow, preferably from grass fed cattle

Butter: try to find organic sources

Chicken fat, organic

Duck fat, organic

Ghee (butter with milk solids removed)

Lard such as organic leaf lard (make sure it is NOT hydrogenated)

Macadamia Nuts

Macadamia oil

Mayonnaise (most have carbs, so count them. Duke’s brand is sugar free.)


Olive oil, organic

Organic coconut oil, coconut butter and coconut cream concentrate

Organic Red Palm oil

Peanut Butter: make sure to use unsweetened products, and limit due to Omega 6 content.

Seed and most nut oils: Sesame oil, Flaxseed oil, etc. These are higher in inflammatory Omega 6 fats, so limit amounts, and don’t heat them.

85-90% dark chocolate can be used in small amounts, or use Chocoperfection low carb chocolate.


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