Fats Are Part Of A Healthy Diet
If you remember only one fact from this blog post, let it be this one: Fat doesn’t make you fat. We’re not talking about the kind of fat you get in a fast food cheeseburger. We’re talking about healthy fats, which are a vital part of a well-balanced diet.
As we start the new year, dieting messages are everywhere you look. At TPB, we’ve found that the best way to reclaim your health, slim down, or build muscle is to custom-tailor your meals to your individual needs. Extreme weight loss diets are hard (and not healthy) to maintain for the long-term. Instead, we’ll work with you to create a balanced diet and maintain your blood sugar so you’ll feel full, satisfied, and full of energy.
In this first of a four-part series about building a healthy, balanced plate of food, we look at one nutritional component that many people erroneously attempt to eliminate – fat.
Harmful and Healthy Fats
Did you know there are healthy fats? Rather than lump all fats together, it’s important to know which fats are helpful and which are harmful. Saturated fat and trans fat are the ones to avoid, as they can increase your bad cholesterol and therefore your risk for cardiovascular disease. In addition, saturated fat can put you at higher risk for developing type 2 diabetes. But trans fats are the worst because they have no known health benefits.
But there are healthy fats, which is good news, because fats add flavor and provide energy. Good sources of fat include monounsaturated fatty acids, polyunsaturated fatty acids, and omega-3 fatty acids. These good fats promote healthy cholesterol levels and help regulate sugar levels.
Good Sources of Good Fat
Here are a few foods that contain better sources of fat:
- Ghee – an essentially clarified butter made from cow or buffalo milk, ghee (which originated in India) is butterfat without milk solids. It’s good for heart health and insulin resistance, and it’s yummy (check out our herbed ghee recipe below).
- Avocado – We all know avocados are tasty, and avocado toast is a millennial breakfast staple. But this excellent source of unsaturated fat (5 grams of monounsaturated fat and 1 gram of polyunsaturated grams fat per 50g serving) also is packed with vitamins and fiber.
- Coconut oil and milk – The fat in coconut oil and milk is high in lauric acid. Lauric acid is an antimicrobial that kills harmful pathogens. It boosts your good cholesterol, too. Bet you didn’t know fat could do all that.
As with any nutrient, though, moderation is key.
Want to add more good fat into your diet? Try this chef-approved recipe for herbed ghee:
4 tablespoons organic ghee, softened
2 tablespoons shallot, minced
1 tablespoon flat leaf parsley, minced
1 tablespoon chives, minced
1 garlic clove minced
Mix all ingredients together. Store in a lidded container.
Be sure to check back next week to read about another component of a healthy plate.
The Pickled Beet incorporates all essential dietary elements into many tasty and healthy recipes for our Miami clients. We work with individuals, couples, and families to find meals that are flavorful, healthy, and best fuel the body no matter what nutritional requirements might be part of the equation. Contact us for a free consultation.