All fats are NOT created equal!
Fat is one of “The Big Three” critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting.
Health-building fats support so many things like your brain, hormones, immune system, heart health, and moods. Health-busting fats pretty much do the opposite for you brain, hormones, immune system, heart health, and moods. This is why the information in my blog today is SO important!
As a general rule of thumb, fats that come from whole foods that are the least processed will be the healthiest for you. But, I reckon you already knew that, right?
So, here’s my list of the fats to use, and the fats to kick to the curb.
Health-boosting fats
Health-boosting fats are from:
- Nuts and seeds (hemp, flax, and chia)
- Fish
- Seaweed
- Pasture-raised/grass-fed animals/eggs
- Olives
- Avocados
“Virgin” oils are awesome and here’s why. Getting oil out of whole foods involves some processing. Sometimes it’s by squeezing, or heating. Other times it’s by using chemical solvents. To show minimal processing (and no solvents!) the word ‘virgin’ is used.
According to the World Health Organization’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.
Having these high standards ensures companies have high quality products, don’t you reckon?
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 from:
- Seed and vegetable oils like safflower, soybean, and corn oils
- Hydrogenated and partially hydrogenated
Hydrogenated oils are particularly nasty; this is because they contain small amounts of ‘trans’ fats. Studies have shown that these trans fats lead to insulin resistance, inflammation, belly fat. They also drastically raise the risk of heart disease. Lose-lose!
We’re not just talking about buying bottles of these fats from the supermarket 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 blessing to raid all the food in your cupboards and ditch any foods that contain safflower oil, soybean oil, corn oil, or any hydrogenated oil. In America alone Soybean oil accounts for over 75% of oils consumed, so you can see it’s pretty popular in the “non-health food” department.
Second, how about whenever you have a recipe that calls for the bad guys substitute it for one of the health-building oils instead. Try flax oil in your salad dressing, avocado and/or olive oil in your cooking, and coconut oil in your baking.
Thirdly, make healthier versions of your go-to processed foods like muesli bars and chips. I’ll even help you out now with a super-simple mayonnaise recipe below. It’s WAY better for you than the non-refrigerated stuff you find at your local supermarket.
Now tell me this: What’s your favorite healthy fat and why? Let me know in the comments below.
Recipe (healthy fat): Mayonnaise
(Makes about 1 ½ cups)
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/