Last Wednesday, we talked about the benefits of good fats. But what are the good fats? Are there fats to avoid?
Fats can be broken down into 3 categories:
- Unsaturated – Often liquid at room temperature
- Found in olive oil, avocados, nuts/seeds & nut butters, flax meal, chia seeds, and fatty fish such as salmon, tuna, trout, mackerel, sardines and herring.
- You have probably heard that you should be sure to get your omega-3s! These are an unsaturated fat. If you take an omega-3 supplement, make sure you are taking a high-quality one. Many come from fish that have been taken from contaminated water, thus containing heavy metals. I love this one.
- Saturated – Solid at room temperature
- Found in animal products including full-fat dairy.
- Also found in coconut oil as a medium chain fatty acids (MCFA) which are more easily digested and have been shown to actually help stimulate your body’s metabolism, leading to weight loss.
- Trans-fats – Partially hydrogenated oils
- Manufacturers send saturated fats through a chemical process to create a substance that gives processed foods a longer shelf-life. This produces a highly toxic, inflammatory substance.
- Found in processed foods. The product can claim it is free of trans fats if it has less than 0.5 per serving, but if you see hydrogenated oil on the ingredient list – STEP AWAY.
My favorite fats: nuts/seeds and nut butters (right now almond butter & cashews are my faves), avocados, and coconut oil/olive oil.
How do I eat them? Usually nuts/seeds with breakfasts and snacks or in the form of cashew sauce, coconut oil for baking, olive oil for dressings, and avocados in guacamole or on salads.
What are your favorite fats? How do you eat them?