HEALTHY PALEO FATS ARE A VITAL PART OF THE PALEO DIET PLAN.
You’ve probably learned by now that good fats don’t make you fat and that saturated fats are in the good fat category. Fats make us happy; for some Paleo dieters, it’s the main energy source.
The human body is well designed to run primarily on fat as an energy source; when it does, it produces perfectly healthy ketone bodies.
Healthy Paleo Fats: why it’s Essential to Know?
Healthy paleo fats are always special. However, we might forget about the variety of good fats and repeatedly cook with the same stuff. Not that this is a problem, but sometimes a little diversity goes a long way toward making our meals more enjoyable. Knowing the paleo-friendly healthy fats will make your diet a tasty one besides being healthy.
- Grass-fed ghee: A clarified butter option with a rich flavor profile.
- Olive oil: A staple in Mediterranean cuisine, offering heart-healthy monounsaturated fats.
- Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds provide nourishing fats.
- Avocado: Creamy and nutrient-rich avocados are packed with healthy fats.
- Coconut oil: A versatile oil rich in medium-chain triglycerides (MCTs).
Tips for selecting the healthy Paleo Fats
- Opt for natural, unprocessed fats: Choose whole food sources of healthy fats rather than processed or refined options. Look for naturally occurring fats in foods like avocados, nuts, seeds, and animal products.
- Prioritize quality sourcing: When selecting animal fats, choose grass-fed, pasture-raised, or wild-caught options. These sources tend to have a better nutrient profile and healthier fatty acid ratios.
- Balance your omega-3 to omega-6 ratio: Try balancing the ratio between omega-3 and omega-6 fatty acids by incorporating sources like fatty fish (e.g., salmon, sardines) and minimizing processed seed oils high in omega-6 (e.g., soybean oil, corn oil).
- Include a variety of fats: Don’t rely solely on one source of healthy fats. Incorporate a diverse range of fats to obtain a broad spectrum of nutrients. Include avocados, olive oil, coconut oil, nuts, seeds, and animal fats in your diet.
- Consider your individual needs and goals: Pay attention to your specific dietary requirements and health goals. If you have certain nutrient deficiencies or health concerns, tailor your fat choices accordingly and seek guidance from a dietitian.
- Read labels and avoid additives: When using packaged products like oils or spreads, check the ingredient list to ensure no additives, preservatives, or unhealthy additives. Choose options with minimal ingredients and no unnecessary additives.
First, eliminate any vegetable oil high in polyunsaturated fatty acids and Omega-6. These are not healthy paleo fats. Examples include corn oil, peanut oil, soybean oil, and grapeseed oil. These cooking oils are not included in the healthy paleo fats list. The answer is yes if you wonder, “Is grapeseed oil paleo” or not?
Butter vs. ghee as healthy Paleo fat: why ghee is a better option?
Ghee is often considered a better option than butter as one of the healthy Paleo fats for several reasons:
- Lactose and casein removal: Ghee is clarified butter, which means the milk solids (lactose and casein) have been removed. It makes ghee suitable for lactose intolerant or dairy sensitivities, as it contains negligible amounts of these components.
- Higher smoke point: Ghee, one of the healthy paleo fats, has a higher smoke point than butter. This means it can withstand higher temperatures before reaching its smoke point, making it more suitable for cooking methods like sautéing, frying, and roasting.
- Concentrated nutrients: During clarification, ghee becomes more focused on certain nutrients. It contains fat-soluble vitamins such as A, D, E, and K, essential for various bodily functions, including immune support, bone health, and antioxidant protection.
- Rich in butyric acid: Ghee contains a significant amount of butyric acid, a short-chain fatty acid with anti-inflammatory properties. Butyric acid supports a healthy digestive system, promotes gut health, and improves nutrient absorption.
- Shelf stability: Ghee has a longer shelf life than butter as the milk solids have been removed. The absence of water and milk solids makes ghee less susceptible to spoilage, allowing it to be preserved at room temperature for extended periods without refrigeration.
- Traditional and Ayurvedic use: Ghee has been used for centuries in traditional medicine and cooking. It is considered a healthy, healing fat that promotes digestion and absorption and supports overall well-being.
While butter and ghee can be included in a Paleo diet, ghee is often preferred as one of the healthy Paleo fats due to its improved digestibility, concentrated nutrients, and higher smoke point. However, individual preferences and tolerances may vary, so listening to your body and choosing the best option is essential.
Healthy Paleo Fats: Butter vs. Ghee
Butter is fantastic on anything and adds a nutty taste that is just addictive. Even though it’s not strictly Paleo (since caveman didn’t consume dairy products), when you remove the milk constituents (the lactose and the casein are the main problem-causing constituents), you get fat that is highly saturated, delicious, and full of CLA when it comes from an organic grass-fed animal.
CLA (conjugated linoleic acid) is believed to have strong anticancer properties. See my article, The Many Virtues of Butter, to learn more about the advantages of consuming butter or ghee.
People sensitive to dairy or want to be safe choose ghee over dairy. Ghee, or clarified butter, should not cause problems because all milk constituents have been removed.
You can make it yourself by slowly melting butter in a pan until you see the white parts fall to the bottom and then straining it in cheesecloth to keep only the pure fat.
Healthy Paleo Fats and their Benefits
- Healthy omega-3 fatty acids: Paleo-friendly fats like ghee, wild-caught fish, and chia seeds provide omega-3s, supporting heart health and brain function and reducing inflammation.
- Satiety and stable energy: Incorporating fats from avocados, grass-fed ghee, and nuts promotes satiety and steady energy levels and helps regulate blood sugar.
- Nutrient absorption: Paleo fats like olive oil and ghee assist in the absorption of fat-soluble vitamins, enhancing the utilization of vital nutrients in the body.
- Hormonal balance: Balanced intake of healthy Paleo fats helps support hormone production and balance, which is essential for optimal metabolism, reproductive health, and overall well-being.
Healthy Paleo Fats: what are the checkpoints?
Choose butter from organic grass-fed pasture-raised animals. Your local butcher should have some. Refer to my article How to Clarify Butter, for a more detailed explanation of how to do it.
If you don’t want to make it yourself or if good quality butter is too hard to find, you can find and rely on great ghee sources you can order online: Milkio grass-fed ghee.
About Milkio Grass-fed ghee:
Milkio grass-fed ghee products are verified as non-GMO. Milkio Foods, the leading grass-fed ghee manufacturer and exporter, produces them. The ghee is all-natural and offers an intense nutty feel-good aroma, rich, creamy texture, and additive-free quality, making it a superfood for the kitchen.
Milkio Ghee is a gluten, lactose, casein, carb, sugar, and chemical-free product safe for consuming lactose intolerants and casein sensitives. It is keto and paleo diet-friendly. Milkio ghee products do not contain artificial color, flavor, or preservatives.
Milkio ghee offers a high smoke point. It is shelf-stable dairy oil you can store in the kitchen at room temperature for up to 18 months from manufacturing. To buy Milkio ghee, you may order at the Milkio website.
If You Wish to partner with us to Import/Buy/Distribute/Trade Our Milkio Ghee products, or for developing Private label ghee products, or contract ghee manufacturing support, Please Feel Free To Contact Us Via Our Email, We Will Be In Touch With You Within the next 48 Hrs.