What is the best fat to eat on the LCHF Diet?

On this episode of the LCHF podcast, we got asked what are the best fats? With Doctor Gary Fettke on hand to answer, he not only gives you advice on what are great fats to eat; but also gives you a personal tip on some of his favourite good fat LCHF diet treats.


Welcome back onto another edition of the LCHF podcast, I’m Brad Brown and we head to Tasmania once again today and we’re joined by Dr Gary Fettke. Doc, welcome onto the podcast once again. An interesting question today that came through from MP van Rensburg and she submitted her question in Afrikaans.

I won’t read it in Afrikaans cause I don’t think you or I would understand it, but I’ve got the translation. She wanted to know, what are the best fats to eat, what should you be eating and what is the best way to make it part of your daily diet.

Best LCHF Diet fats – higher in saturated mono unsaturated fats

Gary Fettke: The best fats are the ones which are higher in saturated mono unsaturated fats. South African availability is going to be similar to what we have here in Australia. I continue to recommend butter and lard, coconut oil if it’s available. It’s probably the most saturated fat that’s available on the market, it’s about 99% saturated.

If you’re going to do some cooking at low temperature, then the olive oils, very low in polyunsaturated fats and that’s what I really look for. I look at the polyunsaturated component and you want to get it as low as possible. The olive oils come between 8% to 12% and obviously if you can find the 8% one, it’s probably a little bit better for you.

Use butter more with your cooking

What we do in our house, we tend to cook with butter and a bit more butter, and at times a little bit of olive oil is used. The best way of getting that into your diet on a daily basis is to cook with it, to spread the butter onto your vegetables. My special treat is to use butter like a piece of biscuit and I’ll actually put cheese on top of it, occasionally put a bit of peanut butter onto it.

So they’re my treats, but on a day-to-day basis we’ll cook with those butters and tend to have a bit of double cream. Which is another way of easily getting fat in and if you want to use fruit, tend to use avocado. We tend to have an avocado most days and that becomes something to add into salads and the evening meal sometimes.

BB: Brilliant doc, thank you very much and I think the key to it is just to make it as simple as possible, so you don’t need to go out of your way. I think all of those ideas are things that each and every one of us can do every single day and that’s the important bit. You want to make it as easy as possible to eat as healthy as possible.

What fats to really try avoid on the LCHF Diet

GF: On the same note, what I really do avoid is the vegetable oils and to stay away from them and I’ll throw in the Canola oil with that as well. I think that has too high a figure on the polyunsaturated oils. It’s often marketed as being reasonably good because it’s got a fair amount of monounsaturated oil.

But as we’ve talked about before, I think we really need to stay away from the polyunsaturates and so the Canola oil, the vegetable oils, even the peanut oils are fairly high in the polyunsaturated component.

BB: Brilliant, Dr Gary Fettke, thank you so much for that, we’re back again in just a couple of days time with the next edition of the LCHF podcast. Until then, from the two of us, it’s cheers.


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