The Good, the Fat and the Healthy

It's probably not the first time you've heard that not all oils and fats are created equal. Heavily processed, hydrogenated, “trans” fats have been all over the headlines and food labels over the past year. This is because of indisputable evidence that these fats and oils used in prepared, packaged foods can be extremely damaging to the body. 

On the other hand, fats and oils from whole foods and other high-quality sources can not only be beneficial, but are even considered essential! Essential, meaning it’s not made by our bodies but is necessary. Some benefits of these healthy fats include:

Avocados

• steady our metabolism
• keep hormone levels even (including insulin levels)
• nourish our skin, hair and nails
• provide lubrication to keep the body functioning fluidly
• provide fat for insulation and to protect and hold our organs in place.

A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth. On the other hand, excess fats and oils in the diet, especially heavily processed fats (like those in donuts and fast food) can cause:

•  weight gain
• skin breakouts
•  high blood pressure
• liver strain
• overall feeling of mental, physical and emotional heaviness

Have you been on a low fat diet? Many people, in an attempt to be more healthy or reduce their cholesterol remove all fat, good and bad, from their diet. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold. Have you noticed any of these symptoms?

Okay, so now what are these magical oils and fats that you should be using? There are many sources of healthy fats and oils, and some of them might surprise you:

•  For sautéing and baking, try butter, ghee (clarified butter) or coconut oil… WHAT?!? I’m telling you to use butter! I told you you’d be surprised! YES! They do not break down when cooked at high temperatures into harmful by products the way margarine (trans-fat city!), for example, does.
•  When sautéing foods at moderate temperatures, try organic extra virgin olive oil. Not only a source of Omega 3 fat, it also maintains its integrity and doesn’t break down into toxic byproducts at medium heat.
•  Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies or grains.
•  Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini.
•  Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild salmon (avoid farmed, please) and omega-3 and omega-6 organic eggs (label should read the hens have been feed flax).

Experiment with these healthy fat sources in your diet for a couple of weeks. You’ll see which work best for you and I bet you’ll find that they leave you more satisfied and WARM! I bet you’ll appreciate that as the temperature starts dropping.

When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. This is where you’ll want to splurge. And remember you’re not using a whole lot since they’re so calorie dense, so get the good stuff

What to look for on the label: 

Good words to look for: are organic, first-pressed, cold-pressed, extra-virgin and unrefined.

 

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