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Oils and Fats: What you need to know

Posted Nov 08 2012 6:04am

Not all oils and fats are created equal. Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly. Our bodies also need fat for insulation and to protect and hold our organs in place.

A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold.

There are many sources of healthy fats and oils:

  • For sautéing and baking, try butter, ghee (clarified butter) or coconut oil because they do not break down when used at high temperatures.
  • When sautéing foods at moderate temperatures, try organic extra virgin olive oil.
  • Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies or grains.
  • Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini.
  • Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 and omega-6 organic eggs.

Experiment with these healthy fat sources and see which work best for you and leave you satisfied.

When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.

Below is a quick and easy recipe for Avocado Dip – a delicious dollop of healthy fat that tastes great on salads, sandwiches or served with raw veggies.

Avocado Dip
 

 

Ingredients
  • 1 large peeled and pitted avocado
  • ⅔ cup plain yogurt, goat yogurt or soy yogurt
  • 1 diced tomato
  • dash or two of cayenne pepper
  • sea salt and black pepper

Instructions
  1. Mash avocado with a fork until very smooth.
  2. Add yogurt, tomato, cayenne. Blend until smooth. This may be done in a food processor, in a blender or with a fork.
  3. Add sea salt and fresh black pepper to taste.
  4. Serve chilled with mixed raw vegetables.
  5. Note: Best made a maximum of 1 hour before serving.

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Check out The ABCs of Super Foods to read more about Avocados and why they’re a must have for a healthy diet.

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