3 Types of Fats that will get you glowing by Spring

Fat is good for you!
Standard
Fat is good for you!

Fat is good for you!

Ever heard the saying: eat more fat to lose more fat? Yes, hopefully you have heard by now that a diet too low in fat can lead to overeating because you don’t feel full without fat. A diet too low in fat can also mean that your skin and hair don’t have that healthy glow you wish it had. I’m vain and like to eat far too much to not have plenty of healthy fats in my diet. Key word : healthy!

The Science

Fats help you absorb vitamins A, D, E and K; that’s why salad dressing was invented ( make your own or stick to oil and vinegar).  Antioxidant rich healthy fats are polyunsaturated and monounsaturated ones which provide omega 3s that support the body, brain, skin cell structure AND fight inflammation. Unsaturated fats are good in general because they lower cholesterol levels due to their structure: MUFAS have at least one double carbon bond  and PUFAS have more than one double carbon bond. Plus, ever notice how  when you cook certain meaty dishes there is a “skin” of fat on top? Yeah,  that is saturated fat and imagine globs of that in your arteries or clogging up your pores. Unsaturated fats don’t harden at room temperature and have less calories. * Some saturated fat is good for healthy cells but we’re talking minimal amounts. Not to mention, saturated fat is basically found in meat and animal by-products. At this point, we can’t dispute the science that a diet with too much meat and not enough vegetable is no bueno for long term health.

What to eat

MUFAs are found in avocados, nuts and seeds, olives and vegetable derived oils.

PUFAs are found in fish, seafood and vegetable derived oils.

Healthy sources of saturated fats are peanuts, coconut, palm oils and low fat dairy. 

If you read my blog then you know I advocate choosing real foods over fake  every time. That includes real fats over low fat versions of food too. My reasoning is that I stay satiated longer when I have the real thing than I do when I don’t which keeps me from over eating.  so no, I don’t believe in low fat as proven by my pantry filled with coconut and olive oil  and my snack of almonds, flaxseeds and walnuts. My advice? Use your vegetable oil sometimes but use the oils above liberally WITHIN A HEALTHY DIET and your skin and health will thank  you.

Check out the handy chart below from the University of Michigan’s website.

Selected Sources of MUFA with Serving Sizes
(Listed highest to lowest MUFA content)

Oils
(serving size:

1 tsp)

Nuts
(serving size)

Seeds
(serving size)

Butters (serving size)

Other 
(serving size)

Olive oil
Canola oil
Peanut oil
Sesame oil
Walnut oil
Soybean oil
Flaxseed oil
Grape seed oil
Mustard oil

Macadamias
(2-3)
Hazelnuts (5)
Pecans
(5 halves)
Almonds (7)
Cashews (6)
Pistachios (17)
Brazil nuts (2)
Peanuts (9)
Pine nuts (50)
Walnuts
(4 halves)

Sesame seeds
(1 Tbsp)
Pumpkin seeds
(47 seeds)
Ground flaxseed
(1 Tbsp)
Sunflower seeds
(3 Tbsp)

Almond butter
(½ Tbsp)
Cashew butter
(½ Tbsp)
Peanut butter
(½ Tbsp)
Tahini/sesame paste (2 tsp)
Sunflower seed butter
(2 tsp)

Avocado
(2 Tbsp or 1 oz)
Black olives (8)
Green olives (10)

Selected Plant Sources of Omega-3 Fatty Acids 
(listed highest to lowest omega-3 content)

Oils
(serving size : 1 teaspoon)

Nuts and seeds
(serving size)

Flaxseed oil*

Flaxseeds (1 Tbsp)

Walnut oil

Walnuts (4 halves)

Canola oil

Pecans (5 halves)

Soybean oil

Pine nuts (50)

*Should be consumed raw and not used in cooking

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