The skinny on good fats

We’ve seen so many trends come and go and fat is always included in one way or another, either being demonised, unfairly. Or lauded, out of all proportion. These days we’re looking for something in the middle - that old chestnut about moderation? Yes, well, it’s just about right :)

Fats are essential for brain function and protection for our organs (think healthy amounts of visceral fat) and certainly add flavour to our foods.

The problem with fat, is that it comes with a load of calories. A little goes a very long way.

And food manufacturers love to combine plenty of fat (taste) with highly process carbohydrates. Think donuts, chips, creamy cakes etc. It’s not the one ingredient that is at fault, but more the whole package together often ends up being excessive.

On with my top 4 smart fats!

1.  Eat More Avocados

Avocados are high in monounsaturated fats which raise good cholesterol (HDL), and lower bad cholesterol (LDL) at the same time.  Winning!  Avo’s are also rich in Vitamin E which helps prevent free radical damage, boosts your immune system and is like a anti-aging facelift for your skin.

Avocado oil has a high smoke point so it’s perfect for cooking at high temperatures and has little taste compared to stronger flavoured oils like olive oil or coconut oil.

You’ll also get a healthy dose of protein (higher than any other fruit), folate and that’s just without mentioning the creamy goodness of the taste.  Add avocados to salads, dressings, smoothies, pizza toppings, puddings, cakes and then go the extra step and make a lavish moisturising face mask!  (Don’t eat it afterwards, that’s going too far).

2.  Omega 3’s

Because our bodies aren’t able to produce omega 3’s on its own, we’re totally dependant on diet for these essential compounds.

Traditionally, cultures that consume the most omega 3 foods, like the Japanese, live longer and healthier lives than populations that consume a diet low in omega 3’s.

Without complicating this to the point where your eyes roll in your head, EPA and DHA are considered the best omega 3’s to add to your diet, but in simple terms?  Just eat more omega 3’s.
Think oily fish like salmon and sardines.  Add walnuts, chia seeds, flax seeds and veggies like kale, spinach, brussels sprouts (good for you but blech!) and even watercress.

If you’re just not getting sufficient omega 3’s through your diet it would certainly be beneficial to consider adding a fish oil or super krill oil to your diet.  Just bear in mind that we still don’t know the long term environmental sustainability of farming krill considering the implications of climate change and the inevitable depletion of food sources for whales, penguins, and seals.  And yes, that’s important.

3.  Coconut oil

Coconut oil is a medium chain triglyceride, which means it’s an easily absorbed fatty acid and can generate energy almost as rapidly as a carbohydrate.  It’s not readily stored by the body as fat and can be used internally as a cooking agent, externally on hair as a conditioning agent or on your skin as a moisturiser. Caveat - coconut oil can easily be over consumed. Like any other calorie dense macronutrient, watch your portion sizes!

Coconut oil has a “medium smoke point” so it’s good for quick cooking, not so much for higher temperatures.  It has a stronger flavour than some other oils but if you enjoy that then add coconut oil to your eggs, meat, French toast and Bulletproof coffee (have you tasted this? Heaven on a stick!).

The fatty acids in coconut oil improve brain and memory function while improving heart health, and proving an effective anti inflammatory food.

Note:  stick with coconut oil in its solid form as the processing involved in liquefying it reduces most of its health benefits.

4.  Extra Virgin Olive oil

There are so many benefits to the consumption of EVOO (extra virgin olive oil) that it would be ridiculous NOT to use this fat.  Think improved brain function, cognitive function, memory, decreases cellular inflammation, reduces the instance of dying of a heart attack or heart disease.  And it tastes yummy!

When you’re searching for a great product in the supermarket, make sure you buy Australian olive oil!  Noted nutritionist Dr Joanna McMillan had this to say,

“Of all the mainstream edible oils, Extra Virgin olive oil is the only oil that has not been chemically or physically refined; it is 100% natural juice squeezed from fresh olive fruit and therefore retains all its goodness. Due to the superior health benefits and subsequent strong demand around the world, it is most prone to fraud.  Australian consumers buying imported olive oil are being duped at the checkout with up to nine out of 10 imported olive oils failing Australian standards and being labelled incorrectly." 

Australia for the win!

EVOO like coconut oil has a lower smoke point so it’s not recommended for cooking at higher temps, but use in salad dressings or for drizzling over veggies or breads.

And because someone is sure to ask.  Of course you should watch your portion control.  Eat too much of anything and you’ll put on weight.  But with so many tasty choices available and so many health benefits, make sure you’re adding good fat to your diet today.