Eat this Fat NOT that Fat: Comparing Different Fats

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Shared March 22, 2019

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Ghee vs Butter

Ghee, a type of clarified butter, which is a fancy term for pure butterfat - while it has similar properties to regular butter, ghee is like an upgraded version with a richer taste, higher smoke point, deeper color, and more nutrients

Ghee and butter are made up of different components - Butter on its own is comprised of butterfat (churned from cream), water, and milk solids; Ghee, which is rendered from butter, is only made up of butterfat

Ghee also contains butyric acid, a short-chain fatty acid - butyric acid is an essential nutrient for the digestive system because it helps maintain healthy cells throughout the GI tract, and provides energy to the cells in your large intestine

Ghee is a rich source of the essential fat soluble vitamins: A, D, E, and K.

Ghee has a higher smoke point than most fats, with a smoke point of 450 F - By comparison, regular butter and coconut oil only have a smoke point of 350 F, while extra virgin olive oil has a smoke point of 320 F


Contain palmitoleic acid, which has been shown to be a major component of myelin, the fatty, protective coating around your neurons

This protects your long-term brain health, fending off neurodegenerative diseases and mental disorders

Coconut Oil vs Lard

The dominant fatty acid in coconut oil is lauric acid, which comprises about 50% of the total fat content

Lauric acid is most well-known for its antimicrobial properties, since it’s the precursor to monolaurin, a more powerful antimicrobial agent that is able to fight viruses and bacterial infections

When lauric acid is digested, enzymes within the digestive tract form the valuable type of monoglyceride called monolaurin

Study - Nutrition & Diabetes

Looked at the effects of lard and hydrogenated vegetable shortening on the development of high-fat diet-induced obesity in rats
Rats were fed ad libitum (as desired) for 14 weeks high-fat diets containing either high vegetable fat (HVF, 60 kcal% from vegetable shortening) or (2) high lard fat (HLF, 60 kcal% from lard)

Rats fed normal-fat (NF, 16 kcal% from vegetable shortening) diet served as control

Rats fed either of the two high-fat diets had higher energy intake, weight gain and fat accretion than rats fed normal-fat diet

However, rats fed the HLF diet consumed more calories and gained more weight and body fat with greater increases of 32% in total, 30% in visceral and 36% in subcutaneous fat mass, compared with rats fed the HVF diet

Higher visceral adiposity was positively correlated with serum insulin

Avocado Oil vs Vegetable Oil

Vegetable Oil

Polyunsaturated fats are the least stable fats as they have multiple binding sites exposed, making them particularly open to oxidation - lot’s of available spaces for the free radicals to enter and mess with the fat

They go rancid easily and oxidize quickly when heated - should be left in their natural and unrefined state

Monounsaturated are relatively stable in comparison to polyunsaturated fats. “Mono,” meaning one, indicates that there is one place for a free radical to enter

Aren’t very heat-stable and are likely to oxidize (but less likely to oxidize compared to polyunsaturated fats)

Avocado Oil - smoke point of 520 degrees F

Avocado oil & olive oil are high in a monounsaturated fat known as oleic acid:

Oleic acid regulates the activity of adrenoceptor signaling pathways which direct the adrenergic receptors (α- and β-adrenoceptors) that help regulate blood pressure


Avocado oil is high in vitamin E and contains chlorophyll, a natural source of magnesium, which naturally removes heavy metals like mercury and lead from the liver, kidneys, brain and other organs

Avocados are one of only a few natural sources of the potent compound beta-sitosterol

This phytosterol positively impacts lipid and cholesterol levels in the body - beta-sitosterol may even inhibit cell division of cancerous cells


1) Effects of dietary supplementation with ghee, hydrogenated oil, or olive oil on lipid profile and fatty streak formation in rabbits. (n.d.). Retrieved from
2) Avocado Oil Improves Mitochondrial Function and Decreases Oxidative Stress in Brain of Diabetic Rats. (n.d.). Retrieved from
3) A comparison of effects of lard and hydrogenated vegetable shortening on the development of high-fat diet-induced obesity in rats. (n.d.). Retrieved from
4) TC, W. (n.d.). Health Effects of Coconut Oil-A Narrative Review of Current Evidence. - PubMed - NCBI. Retrieved from