Do you use light salad dressing? Fat free cream cheese? Low-fat margarine? Then this video is for you!
Part 3 of our Change Your Diet, Change Your Life series focuses on something I used to be terrified of… FAT. In the nineties, I lived on fat free foods, not knowing that I was filling up with sugar and chemicals that left me nutritionally depleted and HUNGRY.
I believed that fat makes you fat, right? WRONG. As proof of this, a few years ago, I did a crazy diet that was nearly 70% fat, and I didn’t get fat.
Do you use light salad dressing? Fat free cream cheese? Low-fat margarine? Then this video is for you!
Part 3 of our Change Your Diet, Change Your Life series focuses on something I used to be terrified of… FAT. In the nineties, I lived on fat free foods, not knowing that I was filling up with sugar and chemicals that left me nutritionally depleted and HUNGRY.
I believed that fat makes you fat, right? WRONG. As proof of this, a few years ago, I did a crazy diet that was nearly 70% fat, and I didn’t get fat.
Fat is necessary for a healthy diet. Not only does it lubricate our joints, digestive tract and skin, healthy fat helps us digest and assimilate nutrients from our food, nourish our cellular walls, and promotes satiety and balanced blood sugar levels.
But just like sugars and salts, it’s vital that we consume the right kind of fat, healthy fat. We want to steer clear of hydrogenated oils or trans fats, which contribute to heart disease, and too many omega 6 fats such as soy, cottonseed, and corn oils found in most packaged foods, which leads to inflammation, depression and ill health. In fact, did you know that canola oil, an omega 6 darling of the restaurant industry, is classified as a pesticide with the EPA? Not only that, but it’s also listed a toxic for human inhalation. And we ingest this stuff?!
But, luckily, there are a host of delicious, healthy fats from avocados, to tahini to raw cream. Fish oils are also important, heart-healthy fat but… uh… they don’t taste quite as good. I like them in capsule form.
Here are 3 of my favorite healthy fats:
Healthy fat #1 – Olive oil
Rich in monounsaturated fats and antioxidants, this healthy fat is a one of the most ancient fats around. Extra virgin olive oil is filled with polyphenols that can help reduce our risks for heart disease, cancer, Alzheimer’s and type 2 diabetes. Olive oil has also been shown to lower LDL cholesterol and blood pressure while stabilizing blood sugar levels and reducing inflammation in the body.
Olive oil is best raw in salads and bread dip. There’s some who believe that heated olive oil isn’t as healthy since unsaturated fats aren’t as stable at high heat but I figure it’s been used this way for thousands of years in the Mediterranean and they’re known for their healthy people.
Healthy fat #2 – Butter
A fantastic healthy fat. Did you know that at the turn of the century, butter was one of 7 food groups? Did you also know that heart disease was rare? Fast-forward 60 years, and it was our number one killer. What changed? Well, we certainly weren’t eating any more butter. In fact, we went from eating eighteen pounds per person per year to four.
Butter is a wonderful healthy fat that contains one of the most absorbable forms of Vitamin A, D and K. These are important fat-solulable vitamins that help us absorb other minerals like calcium and phosphorus. Butter contains conjugated linoleic acid, which is a potent anti-cancer agent, muscle builder, and immunity booster.
And let’s face it people… IT’S DELICIOUS. So stop feeling guilty about buttering your toast. Enjoy it! It’s best to buy raw butter from grass-fed cows. Spring and summer butter is richest in vitamins since we benefit from all of the cows grazing on fresh vegetation. Butter is great to cook with since saturated fats tolerate heat very well. It’s also good on popcorn, in cooked meals or straight off the spoon. Love this healthy fat!
Healthy fat #3 – Coconut oil
Did you know that coconut water was used in World War II as a replacement for blood transfusions? Did you also know that coconut oil has almost identical fat profile as breast milk?
Clearly, coconut is king in terms of nutritional content and because of this coconut oil is one of my favorite healthy fats.
Coconut oil is nature’s richest source of medium-chain fatty acids (MCFAs), which is much easier for your body to digest. In fact, this healthy fat is sent directly to your liver to be converted into energy rather than being stored as fat. Because of this, many people have had success losing weight by replacing their regular oils with coconut.
Like breast milk, coconut oil has the highest lauric acid content of any food on the planet, making it an exceptional healthy fat. This wonderful fat has antimicrobial, antifungal, and antibacterial properties for the human body.
Coconut oil is delicious in smoothies, baked goods, popcorn and even in tea. Be aware that it does have a coconut flavor so be sure you don’t mind that flavor in the foods you are preparing. Also, when consuming raw, be sure to start slowly as some people have a “healing reaction” due to properties in oil.
How about you? What are your favorite healthy fats?
P.S. If you are interested in pursuing a career in nutrition or simply furthering your education in the field, many universities offer online masters degree in nutrition for mothers who are at home with their child. The programs are flexible and provide a wealth of knowledge for keeping your baby healthy.
References:
- https://bodyecology.com/articles/benefits_of_real_butter.php
- http://www.whfoods.com/genpage.php?tname=foodspice&dbid=132
- https://products.mercola.com/coconut-oil/
- https://www.organicfacts.net/health-benefits/oils/health-benefits-of-coconut-oil.html
- http://www.coconut-oil-central.com/mothers-milk.html
- https://www.healthmad.com/nutrition-and-diet/
- http://www.dldewey.com/canola.htm
