Updated: Jun 12
Dietary recommendations have been changing over the last few years as compiled research begins to be reviewed. One of the biggest changes, and therefore confusing, changes in how we view dietary fat. Here is what the best available evidence to date has to say about this topic:
Saturated Fats - These are still the moderation list. World Health Organization recommends consuming no more than 30% of daily calories (roughly 4tbsp). Coconut oil and butter fall into this category.
Trans Fats - These remain on the definitely avoid list. Regulations which limit trans-fat containing oils will become binding this year in Canada (a great public health victory!)
Polyunsaturated Fats - These are the good guys! Grapeseed, sunflower, corn, or soybean oil should be your most frequent choices.
Monounsaturated Fats - These are better than saturated fats but not equivocal to polyunsaturated fats. Olive oil falls into this category.
Omega 3 - A definite addition to any healthy diet! Cold water fish is the highest source if it is wild caught (farmed fish have much lower Omega 3 concentrations as well as higher concentrations of harmful contaminants).
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