List good fats vs bad fats chart

why is it so confusing?

I have created a list of good fats vs bad fats because over the years there has been an awful lot of confusion as to whether we should or should not eat fat.

First we were told not to, and now we are being told that fat is good!  Which is it?

If you’ve felt confused about this, then join the club! I hope these lists will end all the confusion.

Good Fat vs Bad Fat Chart

Keep this list handy until you learn which fats/oils are good for you, and which are not:

List Bad Fats – Avoid like the plague!

  • Canola Oil
  • Corn Oil
  • Cottonseed Oil
  • Fake Butter
  • Grapeseed oil
  • Margarine
  • Peanut Oil
  • Rice Bran Oil
  • Safflower Oil
  • Shortening
  • Soybean Oil
  • Sunflower Oil
  • Vegetable Oil – anything called this

I know some of you will really question this list chiefly because we have previously been informed that a lot of these are really “healthy”.  Unfortunately, this is not the case.  You are more than welcome to do your own research concerning this.

One of the worst offenders is Canola Oil.  Countless people around the world are using this oil in the total belief they are doing both themselves and their families good.  Please type in the search bar something like “is canola oil healthy” and read over the many sites that will be listed there.

Margarine is another culprit that took hold of many of us for years.  The labeling makes them sound very healthy but it’s not so.  Once again, if you are querying me do your own research.

xxxQuote by Hippocrates

List Good Fats:

List good fats vs bad fats chart

  • Avocado Oil
  • Grass Fed Butter
    – made from cream from organically grass-fed cows
  • Coconut Oil
  • Cream – once again from organically grass-fed cows
  • Grass Fed Lard
  • Cold Pressed Virgin Olive Oil
  • Tallow
  • (All organic)

Many people will question Coconut Oil because it’s one that has suffered much in the hands of those who would try to convince us it’s bad for our arteries etc.  I don’t expect you to take my word for it, you need to listen to the many professionals in natural health if you have any doubt. Here’s one you can read now if you like Previously thought of as evil fats, but not so bad after all!


These fats are also good but you must not heat them:

Maadamia, walnut & flaxseeds all represent good oils

  • Flaxseed Oil
  • Macadamia Oil
  • Walnut Oil
    (All organic)







Foods containing Good Fats:

Cream, meat eggs & nuts for good sources of good fats

  • Eggs
  • Dairy
  • Meats
  • Nuts







Should I drink Full Milk or Skimmed Milk?

Most people who are trying to look after their figure, or reduce weight, usually opt for skimmed milk.  Their thinking is that if they don’t drink the cream in the milk they will be better off.

Is this the truth though?

What about this very interesting fact:

If you are drinking skimmed milk you are missing out on the fat.
Without the fat, your body cannot absorb the vitamins in the milk.
Without the vitamins, your body cannot absorb the minerals in the milk. 

Hey, this is a worry!  You see, so many times we fiddle around with foods and believe we are removing the bad and keeping the good.  If you believe there is a God in Heaven, do you think he would create wholesome foods which we need to change in order for it to be healthy for us?  Really, I don’t think so.

We need to stay as close to nature as we can, altering it as little as we can.  What seems to make sense to us mere humans, eventually comes to light to show how badly we are missing the point.

I hope you find this Good Fat vs Bad Fat Chart helpful as a quick reference.  I’m sure you have many questions as to what is the difference between the good and the bad.  Gradually I will add in extra information regarding each one of them to help you make a quality decision about which you will use and consume in your house. “Good Fats” is where you need to concentrate by adding them into your diet and gradually the “Bad Fats” will diminish.

Warm regards,

Marilyn Williams of Mouthful Matters

Marilyn Williams
Nutritional Counsellor & Dietary Consultant


14 Thoughts to “Good Fats vs Bad Fats Chart”

  1. Vic

    Hi Marilyn, I love all of your different topics. I also like to see the recognition for good fats, and especially coconut Oil. I have been recently turned onto hemp seed for Omega fats, check that out sometime. Thanks for visiting my site and commenting.

    1. Sure Vic, I will spend some time with that. Meanwhile I’ve used hemp seed oil and know it’s good. Thanks for your cool comment. 🙂

  2. Happy

    Yes, but don’t eat before you go wkilang. That way you burn the fat stored in your body, not the fat you just ate. Wait a while (at least an hour) before eating after wkilang. Make sure you walk for at least half an hour, so you can actually feel your muscles working. If you break a sweat good! Push yourself harder with each walk and work each muscle. The weight will slip away

  3. I have the feeling you left this comment on the wrong page but it’s a good one anyway. I appreciate your input. Thanks

  4. I agree with you regarding fats, the man behind the fat scare is called Ancel Keys, he fabricated the results way back in the 50’s, he was probably sponsored by the agricultural industry to get us all onto grains. As it is cheaper to produce.

    It nearly always comes down to money.


    1. Isn’t that the truth! You don’t have to look far to find dollar notes flapping about in the breeze when “they” lie to us about different food types. I guess the good thing is that now we once again know the truth and can get on with it 🙂

  5. Natasha

    i was interested with the lists you’ve entered here. most oils i use are onn the ones you say to avoid like the plague! i will have to started on some of the good list because i want to improve my health.

    1. Oh dear,, that’s not good Natasha! It’s a bit of an eye opener when you first hear this stuff isn’t it. Don’t try to change everything at once but take a more deliberate way of changing one thing at a time. To change everything is quite expensive when you try to do it together. Be kinder to yourself and keep on learning.

  6. I am actually thankful to the owner of this web site who has shared
    this wonderful post at here.

    1. I’m happy you find it helpful. Thanks for commenting.

  7. YoungFred

    I always use Canola Oil as it’s really healthy for me.

    1. Marilyn Williams

      All I can say is that you need to do more research. Be careful of what the oil companies put on their bottles. Just about everything is healthy for us if you take notice of the big writing they promote it with.

  8. Lila Henny

    hi! Wow, this post has really helped me to understand what they mean by good and bad fats. thanks for explaining it so well.

    1. Marilyn Williams

      Hi Lila, That’s ok… happy to be of service! 🙂

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