All fat is NOT created equal!
Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and, others are super-health-busting.
Health-building fats support your brain, hormones, immune system, heart health, and moods. Health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods). So, this is why the information I’m sharing today is so important.
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 are from:
- Nuts and seeds (hemp, flax, and chia)
- Pasture-raised/grass-fed animals/eggs
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 vegetable 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 any 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 are from:
- Seed and vegetable oils like safflower, soybean, and corn oils
- Hydrogenated and partially hydrogenated
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.
SO, HOW MUCH FAT SHOULD YOU CONSUME DAILY?
For general health on a macronutrient balanced diet (meaning all macros – protein, fat and carbs- are balanced) and you’re on a 2,000-calorie-a-day diet, 400 to 700 calories can come from dietary (healthy) fat, or 44 and 78 fat grams a day.
If you’re following a higher fat or strict ketogenic diet, fats typically provides about 70 percent to 80 percent of total daily calories, protein about 15 percent to 20 percent, and carbohydrates just around 5 percent.
The point is to always make it a healthy fat choice.
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 your 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.
Now tell me: What’s your favourite fat and why? Let me know in the comments below.
RECIPE (HEALTHY FAT): MAYONNAISE
Makes about 1 ½ cups
1 large or extra large egg
2 tsp lemon juice (about 1/2 small lemon)
½ tsp salt
1 tsp Dijon mustard
1 clove garlic
1 cup olive or avocado oil
- 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 the mixture starts to thicken.
- Now you can do a slow drizzle. Stop pouring, every once in a while checking that the oil gets fully
- 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 egg, salmon, chicken salads, etc.