Are fats good or bad in your diet? Well, it depends. There are some fats you should make a big effort to avoid, and others you should consider eating more often!
Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain. You should limit these fats in your diet.
That said, our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly. I personally don't shy away from fats, as long as they are the healthier, high-quality kind.
Where to Find Healthy Fats
- Avocados, olives, and coconuts are great sources of healthy fat, along with wild salmon and omega-3 rich organic eggs.
- Whole nuts and seeds, and their butters like almond butter or tahini
- Look for the highest-quality organic oils when shopping. Words to look for: organic, first-pressed, cold- pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.
Use Healthy Fats:
For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil When sautéing foods, try organic extra virgin olive oil.
Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.
For most of my clients trying to lose weight, I suggest considering adding MORE healthy fats to their diet. It seems counter-inuitive, but actually it helps you stay full and satiated. Which means you will be less likely to reach for another, less healthy, food option when you're hungry.
Are you dealing with cravings? Sign up for my FREE Conquer Cravings Strategy Session. I have openings next week!