Believe it or not, fats are fabulous! By now you probably know that the grease covering that BK patty or the hydrogenated oils in those yummy blueberry muffins are artery clogging no-no’s. That’s great!
But, all fat is not equal. Long gone are the spandex wearing 80’s when every fat was black listed and stripped from the diet. We now realize that fats are essential to controlling appetite, stabilizing blood sugar, and even burning fat.
Proper digestion, and glowing skin, hair, and nails are just a few benefits of eating healthful fats in moderation.
Here’s a clear cut look at the best fats for optimum health and how to use them. Finally, simplicity!
Coconut Oil and Fresh Coconut: The poor poor coconut. Until very recently coconut has been labeled a “bad” fat due to the fact that it’s saturated. The brown furry fruit was compared to other nasty saturated fats when in actuality the coconut helps lower cholesterol! Nutrients found in the coconut even boost the immune system, warding off viruses. It’s easy to digest, helps the body burn fat more efficiently and is perfect for high-heat cooking.
How to use em’– Use coconut oil for frying, popping corn, or any other high-heat cooking since it’s not broken down easily. It adds a light flavor to food and is perfect for curry sauces. Toss fresh coconut into trail mixes, oatmeal, and yogurt as a natural rich sweetener. Oh yeah, and nothing beats a little coconut oil for super-dry skin.
Flaxseeds and Flaxseed Oil: Hello heart-healthy omega-3’s! Fifteen percent of the oils in flax get converted into omega-3’s. The seeds are high in fiber and contain lignans, which help prevent breast and colon cancer and fight constipation. Grind the seeds in order to reap the benefits. Otherwise the seeds will pass through you whole. Keep the seeds in the freezer and the oil in the fridge to prevent rancidity.
How to use em’– With their nutty flavor, flaxseeds make a fab addition to yogurt, oatmeal, salads, soups, smoothies, and ice cream. You can add them to baked goods as well! Flaxseed oil should only be used in salad dressings or taken straight up because heating the oil destroys the essential linoleic acid… Causing rancidity, which is toxic! I love to top my yogurt and granola off with a spoonful of flax oil. You hardly even taste it!
Grapeseed Oil: Touted as the protege’ to olive oil, grapeseed oil is a superstar when it comes to cooking with high-heat. Unlike olive oil which breaks down at high temps, grapeseed has a smoking point of 420 degrees F. It does contain omega-6 fats, but without the unhealthy ramifications like with hydrogenated oils.
How to use em’– Use for salad dressing, stir-fries, sauteing, pancakes, and baked goods. It has a clean, light neutral taste.
Olives and Olive Oil: Olives contain omega-9 fats and oleic acid. Oleic acid helps the body absorb the omega-3’s found in fish oil and flaxseeds. They also sensitize your cells to insulin, making it easier for sugar into your cells, and for you to burn fat!
How to use em’– Toss olives into salads and sandwiches, or as a garnish for poultry and fish. You could do what I do and just keep a bowl full to snack on! Olive oil is the foundation of the Mediterranean diet and is great for low-to medium heat cooking, such as sauteed veggies or scrambled eggs. Use the oil for salad dressings, or drizzle over veggies and bake. Fantastic!
Raw Nuts and Seeds: Chock full of omega-3s and omega-9s these babies help fight heart disease and keep cholesterol levels in check. Raw nuts and seeds also contain trace minerals that stabilize blood sugar and control your appetite.
How to use em’– Make your own trail mix with a wide assortment. Use ground pecans or pistachios to bread chicken or fish, instead of bread crumbs. Toast and toss in a salad or buy as a nut butter. Pass on the peanut butter and give almond butter a try on celery, cucumbers, apples, or on toast.
My cupboard staple is raw, unsalted almond butter from Trader Joe’s. Just divine by itself!
So now that you’ve got a better grasp on those luscious fats, stalk up and eat in moderation. I realized years ago after a period of cutting fat completely out of my diet that I actually lost weight when I reintroduced healthy fats. They are essential to your most Epicself!
Resource: Eat, Drink, and Be Gorgeous, by Esther Blum
