Healthy Fats and Dangerous Fats
All fat is NOT created equal!
Fat is one of the three critical macro-nutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting.
Healthy-building fats support your brain, hormones, immune system, heart health, and moods. Healthy-bust fats pretty much bust all these (brain, hormones, immune system, heart health, and moods). So, this is why the information I'm sharing today is so important.
Health-Boosting Fats
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 from:
Nuts and seeds (hemp, flax, and chia)
Fish
Seaweed
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 Organization's Codex Alimentarius:
"Virgin fats and oils are edible vegetables 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 and 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 from:
Seed and vegetable oils like safflower, soybean, and corn oil
Hydrogenated and partially hydrogenated oil
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, belly fat. They also drastically raise the risk of heart disease. Lose-lose!
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:
First, you have my permission to ditch any foods in your cupboards that contain safflower oil, soybean oil, corn oil, or any hydrogenated oil. Soybean oil alone accounts for over 75% of oils consumed by Americans, so it's pretty popular in the "non-health food" department.
Second, try substituting one of the health-building oils whenever you have a recipe that calls for the other stuff. Try flax oil in you salad dressing, avocado and/or olive oil in your cooking, and coconut oil in your baking.
Third, 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.
If you are looking for answers to the above issues, please feel free to check out my website, www.symplicitywellness.com. You will see I refer to you digestive system (gut) as a garden. What goes into your garden (digestion system) will create the end results to your health. I would be glad to help you find the answers to your health issues.
Recipe (healthy fat): Mayonnaise
Makes about 1 -1/2 cups
1 large or extra large egg
2 tsp. lemon juice
1/2 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 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 eggs, salmon, chicken salad, etc..
If you need additional information, help with better health, diet, recipe plans or just life style changes visit:
www.symplicitywellness.com or email me at: kathymorris@symplicitywellness.com
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If you missed last weeks blog on Making Resolutions You Will - Actually Keep This Year.
at: https://www.symplicitywellness.com
References:
https://www.authoritynutrition.com/1extra-virgin-olive-oil/
https://www.precisonnutrition.com/all-about-healthy-fats
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