The Simple Six
Healthy oils

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Tallow (top choice!)
Use for low to med/high heat or frying
with a smoke point of 400 degrees.
Choose grass-fed if possible. 


 

Butter (top choice!)
Use for low heat cooking with a smoke
point of 302 degrees. Choose grass-fed
if possible. Great for baking too!

Ghee (top choice!)
Use for low to high heat or frying
with a smoke point of 482 degrees.
Choose grass-fed if possible.
Great for baking too!

Olive oil
Great for room temperature uses or
low to medium heat with a smoke
point of 320 degrees. Extra virgin
olive oil (unrefined) is the best option.
Choose wisely as many are contaminated
and mislabeled.

Coconut oil
Use for low to medium heat with
a smoke point of 350 degrees.
Extra virgin/unrefined is the best
option. Great for baking/skincare too!

Avocado oil
Great at room temperature in salad
dressings and condiments or low to
high heat cooking with a smoke point
of 480 degrees. Unrefined extra virgin
is the best option. Choose wisely as
many are contaminated and mislabeled.

   The Evil Eight
Toxic oils to avoid

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All other oils not listed in the simple six or
evil eight is a gray area...for full disrespect we recommend avoiding the evil eight in addition to peanut, rapeseed, sesame, anything labeled as a "vegetable oil" etc.


 

What is the gray area? 

The gray area of this spectrum refers to all other oils that are not listed in the evil eight or simple six. We recommend staying away from any fat/oil outside of the simple six the best you can with a few exceptions. We do support macadamia nut oil, sustainably sourced palm oil (it will be labeled as such right on the food label) and unrefined red palm oil for cooking.

We also support well-fed pasture-raised pork and duck fat. 

 

Why should I decrease my consumption of chicken, pork, eggs, nuts & seeds? 

Conventionally raised pigs and chickens are fed a diet high in omega-6 which is a major contributing factor to our diets since these animals are unable to process their feed in the same way a cow does, which results in their meat directly reflecting the feed they are eating. A cow (and other ruminants) on the other hand have four stomachs which means they have extra special digestion with the ability to break down the high omega-6 feed they are given and does not directly affect us in the same way. Farm raised fish and conventionally raised eggs can be problematic as well.  

Our top recommendations for meat would be grass fed grass finished and secondly, conventionally raised beef. Chicken, pork, duck and eggs are best from a well-fed pasture-raised source. Fish recommended to be wild caught. And if you have to go with conventionally raised eggs, chicken and pork or farm raised fish, try to stick to the leanest cuts and add good fats. 

 

Nuts and seeds (yes, nut butters too!) are also moderate to very high in omega-6 and should be eaten in small limited quantities. We do support macadamia nuts as a great quality fat source.