The word ‘fat’ is loaded with misconception. Many of us struggle when it comes down to selecting what foods we should consume. This is a process that often fails to consider the importance of certain oils, seeds and foods that are high in “good” fat. Yes, there is such a thing. Clinical nutritionist and wellness coach Jessica Sepel explores the misconceptions surrounding these foods throughout her blog JS Health.
Keeping our followers in mind, The Clean Kitchen has extracted the information published via JS Health to provide a simple summary for our readers. Please check out the below list highlighting the “good” fats explored via Which Fats Are Good Fats.
Avocado: The monounsaturated fat actually helps lower LDL (bad) cholesterol and raise your HDL (good) cholesterol, and they’re a great source of B vitamins too. I love adding it to salads, gluten-free toast…pretty much everything!
Olive oil: It’s full of fatty acids and antioxidants that reduce the risk of heart disease. One of my go-to oils for homemade salad dressings.
Coconut oil: A true superfood. The saturated fat raise good cholesterol and can improve blood cholesterol, potentially lowering the risk of heart disease. I use coconut oil for just about everything, as it’s great for high-heat cooking.
Tahini: A paste made from sesame seeds, tahini is not only a good source of healthy fats but is also rich in minerals like magnesium and iron, and is a phenomenal source of calcium. I love adding tahini to sauces and even smoothies.
Raw nuts and seeds: Almonds, walnuts, Brazil nuts, sunflower seeds, pumpkin seeds and chia seeds are packed with high quality omega 3s, -6s and -9s to reduce inflammation and promote cell growth. They’re a fantastic on-the-go snack, and also make a great crunchy topping for oats and yoghurt.
Flaxseed: The omega-3 essential fatty acids in flaxseed (or linseeds) have heart-healthy effects and are also a great source of micronutrients and dietary fiber. It’s great to add to baking (or morning pancakes), oats and smoothies.
Oily fish: Salmon is my favourite and is an amazing source of omega 3 fatty acids, quality protein and essential vitamins and amino acids. Try mackerel and trout, too.
Eggs: Truly the perfect food – as long as you eat the yolks! They contain 100% of the fat soluble vitamins A, D, E and K found in an egg, and 90% of the calcium, iron, folate, zinc, and vitamins B6 and B12.
As type 2 sufferers or if you have recently been diagnosed with pre-diabetes remember by merely incorporating a few of these substances into your daily routine, you could effectively pave the way towards a well-rounded diet.
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Stay Clean – HH