Have you noticed recently there has been so much conflicting messages about fat – one minute its good for you, next its bad? It makes it hard to know what to believe, so my goal today is to clarify everything here – some of which will really surprise you…in a good way! I also have two delicious recipes that incorporate healthy fats that will keep you feeling full for longer, reduce the cravings and increase your energy. So lets get started.
Isn’t fat bad for me?
Science now supports that fat is not the enemy when it comes to cardiovascular disease, weight gain, brain health, and so many other issues. It turns out that sugar is the real culprit for making people overweight and causing dangerous inflammation within the body.
In fact the food industry’s marketing has been so powerful we are terrified to touch fat and instead have reverted to so-called ‘healthy’ low-fat and zero-fat foods like margarine, low fat yoghurts, and ‘healthy’ cereals. Forget these ‘food like’ products and just know that when the fat is removed, so is the flavor. To make these foods more palatable sugar, sugar substitutes, starchy refined carbs and salt are added in its place.
The right fat however is essential for health. Our bodies need it for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, prevent unhealthy cravings and provide lubrication to keep the body functioning fluidly.
That said there are fats to avoid. Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain. See below what fats to avoid as much as possible.
Fats to avoid and where they hide:
- Vegetable oils, trans fats and hydrogenated oils such as canola, corn, soybean and sunflower
- Trans fat-containing foods such as cookies, desserts, margarine (or any butter substitute), microwave popcorn, commercial peanut butters and more
- Deep fried foods including French fries, battered fish and chicken etc
Where to find healthy fats
- Avocados, olives, and coconut oil are great sources of healthy fat
- Whole nuts and seeds, and their butters like almond butter or tahini
- Look for organic oils when shopping, such as: organic, first-pressed, cold-pressed, extra-virgin, and unrefined oils
- Saturated fat from animal sources such as organic eggs, grass-fed and organically-raised chickens and beef, and wild-caught fish like salmon
- High quality fish and krill oil supplements
What fats to use when cooking:
- For cooking at high temperatures (stir frying and baking), try ghee (clarified butter) or coconut oil
- For sautéing use coconut oil or ghee
- Oils like extra virgin olive oil, flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings
- So there we have it. We have long been told to avoid fats, but the right fats can actually make us healthier and slimmer! Thanks for subscribing to Beat The Treats and I look forward to being in touch soon. If you have any feedback I’d love to hear from you.
Try these delicious and easy recipes to up your healthy fat intake: