Eating healthy fats is one of the most important aspects of reducing chronic inflammation and embracing vibrant health. The oils that were mentioned in last month’s article, such as hazelnut oil and macadamia nut oil, are “artisan” oils which add unique flavors and health benefits to the diet, but tend to be very expensive. The foundational healthy fats recommended for everyday use are: avocado oil, ghee (clarified butter), coconut oil and olive oil. Olive oil is best used raw, not heated in cooking. Always use certified organic oils or oils that have been tested by an independent laboratory for purity.
In a landmark 2010 U.C. Davis olive oil study, many well-known and reputable brands failed tests for quality, purity and freshness. The olive oil industry, represented by the International Olive Council (IOC) refuted the U.C. Davis study (probably in an attempt to protect profits). However, the problems with olive oil exposed in the U.C. Davis study have been corroborated by Consumer Reports as well as university studies in Australia, Germany and Spain. This Wikipedia link further explains the widespread fraud occurring with olive oil: https://en.wikipedia.org/wiki/Olive_oil_regulation_and_adulteration
Examples of high quality, great tasting and energetically alive olive oils that have passed independent laboratory tests are: Bariani, McEvoy Ranch, Gundry MD and, if you are on a budget, Costco’s Kirkland Signature Organic Olive Oil.
Avocado oil is a staple of a diet involving eating healthy fats, including the ketogenic and paleo diets. U.C. Davis did another timely and ground breaking study in 2020, doing comprehensive testing on a wide array of avocado oils. The study found 82% of the avocado oil brands were either inauthentic, rancid or both. In three cases, bottles labeled as “pure” or “extra virgin” avocado oil contained near 100 percent soybean oil. Soybean oil causes inflammation and is very unhealthy. (A 2020 U.C. Riverside study showed that soybean oil not only leads to obesity and diabetes, but could also affect conditions like autism, Alzheimer’s disease, anxiety, and depression.) There is also high usage of glyphosate (Round Up) in the soybean industry. This is why it is best to research everything you consume to assure that you are getting the desired health benefits.
Chosen Foods avocado oil (available at Costco at a significantly discounted price) was one of the very few brands that passed the tests for purity and quality. Primal Kitchen and Avohass are also good choices for avocado oil. Nutiva is a reputable brand with high standards and has consistently done well in independent testing for all of their products including their organic avocado and coconut oils. Dr. Bronner’s is another good choice for organic coconut oil. The very best brand of organic ghee that I have found is Ancient Organics.
Omega 3 EPA/DHA fish oil supplements are also highly effective in reducing inflammation. When purchasing such supplements, make sure that they are IFOS 5 star certified. https://certifications.nutrasource.ca/about/how-certifications-work/ifos
Herbs that reduce inflammation
Also not mentioned in last month’s article are herbs and botanicals that reduce inflammation. As stated in last months article, this is meant to be a springboard for further research rather than a definitive guide. Turmeric or curcumin (the most researched compound in turmeric), acai (a South American berry), frankincense (boswellia serrata) and green tea are anti-inflammatory powerhouses. Ginger, garlic, cardamon, cinnamon, holy basil, rosemary, clove, black pepper and cayenne pepper all have anti-inflammatory properties. Many herbs work synergistically, and there are many herbs known for their potent anti-inflammatory properties used by traditional Chinese, Ayurvedic or indigenous herbalists, which have not yet been scientifically studied. Consider consulting with an expert herbalist for best results.
Mark Okita
