All fat is NOT created equal! There are healthy fats and dangerous fats.
Health-building fats support your brain, hormones, immune system, heart health, and moods. Health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods). So, this is why the information I’m sharing today is so important.
Fat
is one of the three critical macronutrients; along with protein and
carbohydrates. Some fats are super-health-boosting; and, others are
super-health-busting.
Also you need healthy fats to absorb fat soluble vitamins including vitamins A, D, E and K.
As a
general rule, the fats from whole foods that are the least processed
will be the healthiest for you. But, you already knew
that, right?
So
let me give you a definitive list of the fats
to use, and the fats to ditch.
Health-boosting fats
Health-boosting fats are found in:
- Nuts and seeds (hemp, flaxs, and chia)
- Oily fish e.g. salmon, sardines and mackerel
- Pasture-raised/grass-fed animals
- Eggs
- Olives
- Avocados
- Coconuts.
I
love “virgin” oils, and here’s why. Getting the oil out of a
whole food involves some
processing. Sometimes it’s by squeezing, or heating.
Other times it’s by using chemical solvents. The word “virgin”
is used
to show minimal processing (and no solvents!).
According to the World Health Organisation’s Codex Alimentarius:
“Virgin fats and oils are edible vegetable fats, and oils
obtained,
without altering the
nature of the oil, by mechanical procedures, e.g.,
expelling or pressing, and the
application of heat only. They may be
purified by washing with water, settling, filtering and
centrifuging only.”
For
example, Extra virgin olive oil must:
-
Be cold
pressed
-
Not contain any refined olive oil
-
Possess superior quality based on chemical composition and sensory
characteristics.
Don’t
you think these standards ensure
higher quality? I sure do!
Plus,
the minimal processing helps to maintain some of the quality of
delicate fat molecules, as
well as their antioxidants. Win-win!
Health-busting fats
Health-busting fats are found in:
- Seed and vegetable oils like sunflower, safflower, soybean and corn oils
- Hydrogenated and partially hydrogenated oils
- Margarine.
Hydrogenated oils are particularly bad; this is because they contain small amounts of “trans” fats. Studies show that trans fats lead to insulin resistance, inflammation and belly fat. They also drastically raise the risk of heart disease. Lose-lose!
Finally don’t forget, we’re not just talking about buying bottles of these fats for home cooking. We’re also looking at the processed foods that contain them.
How to get more health-building fats
Firstly, you have my permission to ditch any foods in your cupboards that contain sunflower oil, safflower oil, soybean oil, corn oil, or any hydrogenated oil.
Secondly, try substituting one of the health-building oils whenever you have a recipe that calls for the other stuff. Try flaxseed oil or extra virgin olive oil in your salad dressing, coconut oil in your cooking, and rapeseed oil in your baking.
Finally, make healthier versions of your go-to processed foods. I’ll help you out now with my super-simple mayonnaise recipe below. It’s way better for you than the unrefrigerated stuff you find at your grocery store.
Recipe (healthy fat): Mayonnaise
Makes about 1 ½ cups
Ingredients
1
large or extra large egg
2
tsp lemon juice
½
tsp salt
1
tsp Dijon mustard
1
clove garlic
1
cup olive or avocado oil
Instructions
Add
all ingredients except oil to your food processor. Process until
creamy (about 10 seconds).
With
the food processor running, add a few drops of oil into the egg
mixture. Every few seconds add a few more drops. Continue until the
mixture starts
to thicken.
Now
you can do a slow drizzle. Stop pouring, every once in a while
checking that the oil gets fully
incorporated.
Store
leftovers in a covered container in the fridge for up to 1-2 weeks.
Serve
& enjoy!
Tip:
Use this in place of mayonnaise for egg, salmon, chicken salads, etc.
References:
http://www.precisionnutrition.com/all-about-healthy-fats
https://authoritynutrition.com/extra-virgin-olive-oil/
https://authoritynutrition.com/saturated-fat-good-or-bad/
http://www.inspection.gc.ca/food/labelling/food-labelling-for-industry/fats-and-oils/eng/1392751693435/1392751782638?chap=5
https://eatingrules.com/cooking-oil-comparison-chart/
Photo by Roberta Sorge on Unsplash
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