Healthy Fats and Dangerous Fats
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
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 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
Health-busting fats
are from:
●
Seed and vegetable oils like
safflower, soybean, and corn oils
●
Hydrogenated and partially hydrogenated
oils.
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 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 favorite 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
½ 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 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 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 egg, salmon, chicken salads, etc.
Dedicated To Your Success,
John Heary, CFT, SFN, PFTS, MMACC, CUSC, CCFT
Certified Fitness Trainer
Certified Specialist in Fitness Nutrition
Certified Physique and Figure Trainer Specialist
Certified Mixed Martial Arts Conditioning Coach
Certified Underground Strength Coach
Certified Fitranx Instructor
Certified TRX Instructor
Certified Corporate Fitness Trainer
Certified Spartan SGX Coach
Certified Weightlifting Performance Coach
(716) 545-4090
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