The fats you consume either fuel your gut, brain, and hormones—or quietly destroy them. Sometimes, it’s not about how much fat you’re eating. It’s about what kind. Making the changes necessary to eliminate these oils includes keeping recipes on hand like my anti-inflammatory salad dressing.
Fat Confusion Is Everywhere
Should you eat no fat? Some fat? Only fat? Drink fat straight from a mug? Rub yourself down in duck fat before a workout??
There’s a lot of noise out there. But the question I want to discuss today isn’t “how much?”—it’s “what kind?”
Let’s clear up the chatter we find in “nutritional research”. We have a staunch supportive belief in the importance of fat for cognitive healing and function over here at Mind Body Balance, so lets get into the quality of fats.
The Real Problem: Hydrogenated & Trans Fats
The most common fats in modern packaged foods are hydrogenated and refined seed oils, including:
- Canola
- Safflower
- Soybean
- Corn
- Vegetable oil blends
These oils go through a chemical process called hydrogenation, which was designed to make them shelf-stable and cheap. The downside? Your body can’t easily recognize or process them.
Hydrogenated fats cause:
- Gut inflammation
- Disrupted hormone balance
- Brain fog
- Increased risk for chronic illness
Let’s Dig Deeper: What Exactly Are Hydrogenated Fats?
Hydrogenated fats are oils that have been chemically altered to extend shelf life and improve texture.
There are two types:
- Partially hydrogenated fats: These contain artificial trans fats—the kind directly linked to heart disease, insulin resistance, mood issues, and brain inflammation.
- Fully hydrogenated fats: These don’t technically contain trans fats but still create structural fats your body struggles to process.
Here’s the real problem:
👉 They’re cheap, and they’re everywhere.
You’ll find them in:
- Commercial salad dressings
- Fried foods
- Packaged pastries and baked goods
- Non-dairy creamers
- Crackers, chips, and even “healthy” protein bars
Even if the label says “0g trans fat,” don’t trust it blindly. If you see the words “partially hydrogenated oil” in the ingredients list, it contains trans fats—just under the FDA’s sneaky legal threshold.
💥 Over time, these fats clog your cells, block nutrient absorption, and disrupt hormone production. That’s why even small amounts, eaten often, can trigger serious inflammation in your gut, brain, skin, and heart.
“Didn’t the FDA Ban Trans Fats?” Not Exactly.
Yes, the FDA technically removed trans fats from the “GRAS” list (Generally Recognized as Safe). But the loophole they created?
If a product contains less than 0.5 grams per serving, the label can still legally say “0g trans fat.”
So, if the serving size is 9 chips—and you eat, say, a normal-person amount (maybe 20 chips?)—you just clocked in around 1 full gram of trans fat.
The daily limit?
2 grams.
How I Avoid the Trap (and Save Money)
One of the biggest sources of junk oils in most kitchens? Salad dressing.
It’s loaded with:
- Canola or soybean oil
- Preservatives
- Sugars or gums
- “Natural flavors” (code for: you don’t want to know)
To avoid it, I make my own—and it’s ridiculously easy. Not only does it taste better, but it’s cheaper and actually supports your health. Read below for my ingredients to an anti-inflammatory salad dressing.
🥗 Homemade House Salad Dressing
Ingredients
- 3/4 cup extra virgin olive oil (or avocado oil if you prefer a milder taste)
- 2 tbsp maple syrup or raw honey
- 1-2 tbsp stone ground mustard (depending on how much you like mustard!)
- 1 tbsp apple cider vinegar
- 2 tsp garlic
- 1 tsp sea salt
- ½ tsp black pepper
Instructions
- Add all ingredients to a mason jar or dressing container with a tight lid.
- Shake like mad.
- Bonus: engage your core while shaking—it’ll emulsify the oil and vinegar and count as an ab workout. 💪
Tips
- This dressing gets thicker over time thanks to the vinegar-fat combo.
- Store in the fridge. But it has to be brought to room temp and shaken before you can use it.
Final Thoughts: The Oils You Use Matter
You don’t have to fear fat. But you do have to respect your body enough to use the right kind.
Swap out the cheap oils. Stock up on quality fats. And when in doubt—make it at home. You’ll save money, feel better, and actually enjoy your food more.
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