6 minutes reading time (1113 words)

Your Keto Journey – Know Your OILS - the Good, the Bad and the Ugly.

oil and fat 3

A trip to Google using the phrase “types of fat“ will tell you that there are four types of fat. Each has various chemical structures and properties.  Some oils are good for the body, while others are not.  Learn more in today’s post.


The American Heart Association will tell you that your body needs fats. This is contrary to the low-fat craze that has been so popular.

As a family, we never jumped onto the low-fat bandwagon. And now, I am so glad we didn’t. Why? Fats give our bodies energy and support our cell growth. Fats have been found to take in some nutrients we need as well as producing important hormones. So when you think about it, fat has been dealt a bad hand in the scheme of things.  The good fats, that is.

Let’s begin with the Good oils.

You may already know this information in its basic form, but be honest with yourself by admitting that there is always more to learn than what you think you already know.

Fish Oil – Fish oil is good because it contains omega-3 fatty acids. Another essential fatty acid your body requires is omega-6.  Keep in mind that there is a ratio of Omega-6 to Omega-3 that is optimum for your body. An imbalance between these two essential fatty acids can cause serious health problems. Dr. Colbert discusses this in his “Dr. Colbert‘s Keto Zone Diet book”.

Other Good Oils include: Olive oil, avocado oil, almond oil or even coconut oil to name a few. These oils can be used or added to foods that you enjoy.

Include these nuts or nut oils in your meals: almond, pecan, and macadamia.

You can add avocado oil, almond oil or coconut oil to your morning coffee. I have a recipe containing spices, oil and a gentle sweetener that has taken the place of the specialty coffees I used to purchase. It’s both healthier for me and easier on the budget, if you know what I mean.

Bad for you: Do not cook (or Fry) using olive oil or avocado oil, or any of the monounsaturated fat oils. Also, Dr. Colbert tells us Absolutely no frying with polyunsaturated fats.  The Doctor explains why in his book.

Good for you: Cook with coconut oil, grass fed butter or ghee. We will discuss these saturated fats later in the blog.

Bad for you: Although canola oil is a monounsaturated fat, here are some very good reasons to avoid it: “genetically modified “and “usually partially hydrogenated.“  You don’t want anything that is either of these.  This is the EXCEPTION to consuming monounsaturated fats.

Good for you: Monounsaturated fats. These are the fats that Dr. Colbert says will decrease inflammation and your risk for dementia. At the same time they will boost your brain functionality.

Note: Grass fed products usually costs more. Is it worth the cost? Yes. Grass fed meats and their associated dairy products have more monounsaturated fat, nutrients and vitamins for you.  Whenever possible, use grass fed butter, ghee, sour cream and cheeses.

Ugly fact: An honest butcher told us that there is a new category of “grass fed“ beef and dairy. It is called grass fed and grain finished.

As you might imagine, these animals started out on the right hoof, but then, just to fatten them up before slaughter, they were fed the very grains that we don’t want to ingest!

Either ask your honest butcher about the grass fed meat you buy or look for the phrase “grass fed and finished“. And yes, the grass fed and finished will be more expensive, but it is well worth the cost.

Saturated Fats: Coconut oil, palm oil, grass fed butter or ghee – these are saturated fats. The main thing to remember here is that you should balance your saturated and unsaturated fats.

Remember from your biology classes that your fatty acid cell composition is 55% monounsaturated fat, 27% saturated fat and the remainder being polyunsaturated fats – try to match this with your daily fat intake.

Keep in mind: your biology class cell composition lessons. Fat structure of cells:

  • Monounsaturated fats 55%  (barely over half of all fats should be this type.)
  • Saturated fats 27%  (roughly half of your monounsaturated fats)
  • Polyunsaturated fats 18% (roughly a third of your monounsaturated fats)

KEEP YOUR FATS IN BALANCE FOR SUCCESS. Don’t get pulled into the fat-free advertising hype, thinking that you are doing yourself a favor!

Polyunsaturated Fats: Here’s a big list of oil’s that fall into the category of polyunsaturated fats:

  • Corn oil
  • Sesame oil
  • Sunflower oil
  • Safflower oil
  • Cottonseed oil
  • Soybean oil
  • Grapeseed oil
  • Flaxseed oil

These nuts and nut oil’s are in the same category:

  • Pumpkin
  • Walnuts
  • Sunflower
  • Sesame
  • Chia

Bad for you: Never fry with these polyunsaturated oils.

Ugly: Trans Fats.

What do you suppose happened when the FDA banned trans fats in 2015 and demanded food companies eliminate trans fats in their products by the middle of 2018?

Worse: Read this.

You got it! They created a replacement. Both Dr. Colbert and Google search results produce the term  interesterified fats (IE for short).  These IE fats are a substitute for trans fat.  It gets even more interesting... read on.

A Google search brought up this: “what are interesterified fats  and should we be worried about them…“ The US National Library of Medicine, among other things says “similar to artificially produced trans fats, there is no legal requirement for food manufacturers to include IE fats on food labels.“

Suggestion: Do the research on interesterified fats.  Dr. Colbert provides thought provoking facts and information in his book.

I hope that this post prompts you to learn more about fats for yourself.  I learned a lot in researching the material and am integrating the information into our diet.  You should too!

If you loved this blog post, get the next one by getting your name on the Your Keto Journey Blog list.  Don't miss out on Encouragement, Love and good information.  Also, get your free Keto Pizza crust recipe.

Visit my website and check out the “Resources” page.  There you will find a link to “Dr. Colbert’s Keto Zone Diet” book.  I highly suggest you read it.  If nothing else, borrow the book from your local public library.  If they don’t have it, ask them to get a copy that you may borrow.

Share your experiences, good or bad, with your Keto family here at www.YourKetoJourney.com.  Scroll down and leave your comment.

Share this blog with someone you love and care about.  I’m here for you!

Good Day, Good Week and Good Health to you all!

See you next time!


© 2019 Kat Heil 2019 Kat Heil, LLC

Who is Jesus to You - Don’t Throw People Away!!!
Who is Jesus to You - Gone for Good!!! No more tra...

Related Posts


Comments (0)

There are no comments posted here yet

Leave your comments

  1. Posting comment as a guest.
Attachments (0 / 3)
Share Your Location

By accepting you will be accessing a service provided by a third-party external to https://www.katheil.com/

DRJ Slide

Featured Book:

  • JOA cover 2

    Journal of an Opioid Addict: A Letter to Mom and Dad

    Book two in the Conversations You Hear Series

    Many people have addictions.  Some addictions are easily seen and noticed by others.  Other addictions are hidden for years, if not decades, and are not seen or noticed by others until the person with the addiction admits two things.

     First that an addiction exists.  And second, that it is nearly impossible to kill an addiction without the loving help of other people who are willing to do whatever it takes to help the addict bury the addiction and live without it.

     This is the story of a young woman who prefers to remain anonymous.  She does this for personal reasons.  She speaks from her heart and does not wish to be judged by you, the reader.

     The young woman has made a commitment to herself and also toward others who find themselves in this humbling place of hurting oneself and not really understanding why until you come out the other side of your addiction and take a long, hard look back.  Looking back is not a way to blame others for what happened to you as much as it is recognition of why you made the choices that you did.

     Many times a young person makes choices based on fear.  Fear of the unknown.  Fear of the known.  Fear of what you think you know.  Medical professionals trained in this area of study understand that fear is irrational.  A perceived danger or threat.  Frightening facts or evidence that appear real.

     A person’s response to fear varies.  One of these response variations is an addiction.  An addiction as described by a young person, untrained in the fields of medicine, psychology or psychiatry could be described as “something I do to keep my fear at bay”.

     A young person living in fear often will not be able to clearly state his or her feelings.  He or she simply knows that there is something that is bothering them on a regular basis that needs to be taken care of.  So they experiment.  They try things to make themselves feel better.  More secure.  Protected from danger.

     Once he or she finds what “works” for them, they use this behavior as a way to get free of their problem.  Notice the words “free” and “their problem”.  Yes, this is a very personal event for many young people.  It is their way of dealing with a problem that they have.  They know no other way of curtailing the situation.  So as long as the addiction works for them, they will continue the course of action.

     Fear comes in many shapes and forms.  This young woman’s fear came from growing up in what many would call a “normal family atmosphere”.  Only to some children, what is called normal by others is far from normal for her.

     As listeners, conversations have a way of awakening our senses.  When we listen to the conversations of others, we have been granted access into another person’s very personal view of a topic.  Be that view right or wrong, it is important to hear what the person has to say.  If we desire to lovingly help people, especially young people, then it is important that we listen to the “cry” of their heart.  Without judgment.  Without interruption.  Just listen.  Listening is the first step.

Web Analytics