Not all fats are created equal — and some can do more harm than good.

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🚨 The Problem with Industrial Seed Oils

Highly processed seed oils like canola, soybean, sunflower, cottonseed, and corn oil have taken over grocery store shelves — but they come with serious risks:

• Heavily Refined: Most seed oils undergo high-heat and chemical extraction (often using hexane), stripping away nutrients and producing harmful byproducts.
• High in Omega-6: Too much omega-6 can lead to chronic inflammation, hormone imbalances, and oxidative stress.
• Easily Oxidized: These oils break down at cooking temperatures, producing toxic aldehydes linked to cell damage and disease.
• Hidden in Everything: They’re in salad dressings, granola bars, chips, restaurant meals — even “health foods.”

If you’re struggling with digestion or fatigue, the fats you eat might be playing a major role. Hormone issues or skin problems could also be affected by your fat intake.

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️What to Use Instead: Clean, Healthy Fats

Here’s a better way to nourish your body with fats that support your metabolism, hormones, brain, and digestion.

Best Oils for High-Heat Cooking

• Avocado Oil: Neutral flavor, high smoke point (~520°F), rich in monounsaturated fats.
• Ghee (Clarified Butter): High smoke point (~485°F), contains butyrate, good for gut health.
• Coconut Oil: Medium smoke point (~400°F), rich in lauric acid and MCTs, anti-microbial.

Best Oils for Low-Heat or Cold Use

• Extra Virgin Olive Oil: Use for sautéing, dressings, and drizzling. Anti-inflammatory and heart-healthy.
• Sesame Oil: Great in Asian dishes, rich in antioxidants. Use in moderation for low-heat or finishing oil.
• Walnut or Macadamia Nut Oil: Delicate oils for cold dishes or dressings. High in omega-3s and MUFAs.

Easiest on Digestion

• MCT Oil: Rapidly absorbed and converted to energy without bile. Ideal for those with digestive issues.
• Cold-Pressed Oils: Less processed = fewer irritants. Look for organic and unrefined.

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Whole Seeds vs. Ground Seeds vs. Oils: Digestibility

Form	Digestibility	Nutrient Access	Best Use
Whole Seeds	❌ Tough to break down	⬇️ Often pass through undigested	Sprinkled on salads, but limited benefit
Ground Seeds	✅ Easier to digest	✅ Nutrients more bioavailable	Mix into smoothies, yogurt, or oatmeal
Healthy Oils (e.g., MCT)	✅✅ Instantly absorbed	⚡ Quick energy & brain fuel	Use in shakes, coffee, or light cooking

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Sample Menu for Easy Digestion & Clean Fats

Breakfast

Berry Kefir Smoothie

• 1 cup kefir
• 1 tablespoon ground flaxseed
• 1 cup mixed berries
• ½ banana

Morning Snack

Greek Yogurt with MCT

• 1 cup plain Greek yogurt
• 1 teaspoon MCT oil

Lunch

Salmon Superfood Salad

• 3 oz grilled salmon
• Mixed greens (spinach, arugula)
• 1 tbsp ground sunflower seeds
• Dressing: extra virgin olive oil + lemon

Afternoon Snack

Probiotic Pick-Me-Up

• ¼ cup sauerkraut or kimchi

Dinner

Grilled Chicken & Veggies

• 3 oz grilled chicken
• Steamed broccoli & carrots
• 1 tbsp sesame oil (added after cooking)

Evening Snack

Anti-Inflammatory Mix

• ½ oz walnuts
• ½ oz pumpkin seeds (optional: grind for better absorption)

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Tips for Better Fat Digestion

• Go Slow: Add new oils like MCT gradually to avoid GI upset.
• Stay Hydrated: Fiber from seeds absorbs water — help it move!
• Rotate Oils: Variety is key for getting a mix of healthy fats.
• Store Wisely: Keep oils in dark, cool places to prevent rancidity.

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Bottom Line

Skip the sketchy seed oils. They’re inflammatory, over-processed, and hard on the body.

Instead, fuel your body with ground seeds and clean, cold-pressed oils that support digestion, brain health, and hormone balance. Your body (and your belly) will thank you.

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