Dietary fat: is it good or bad?
Both. You see, not all fats are created equal.
The Skinny on Fats
Heavily processed, hydrogenated “trans” fats used in prepared or 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, inflammation and liver strain.
That said, our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism (all day energy!), keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly. It is wise to eat good fats in moderation and not over do it.
Where to Find Healthy Fats (the buddies)
- Avocados, olives, and coconuts are great sources of healthy fat, along with wild salmon and organic eggs.
- Whole nuts and seeds, and their butters like almond butter or tahini (in moderation).
- Look for the highest-quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted. Also avoid vegetables oils such as canola, soy, safflower and peanut oil.
How to Use Healthy Fats:
- For cooking at high temperatures (stir frying and baking), try organic butter, ghee (clarified butter), or coconut oil.
- When sautéing foods, try organic extra virgin olive oil.
- Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.
If you were alive in the 80s and 90s fat- free diets were the trend. The myth was eating good fat made you fat. So far from the truth. When I had to rebuild my body after my accidents this is one the first beliefs I had to change for good. I now eat a half of avocado a day.
Enjoy!
