Choosing the healthiest oil can feel really confusing with plenty of conflicting nutrition advice. Which fats are good for you and which should you avoid? We asked our nutritionist Lyndi Cohen (aka The Nude Nutritonist) to set the record straight.
There is a lot of confusion over fat – Is fat good for us or should we avoid it for be healthy?
First things first – Eating fat doesn’t make you fat! Adding fat into your diet is really important for metabolism, cognition, mood, taste – helps you absorbs nutrients. That’s why it’s a good idea to eat salad dressing on your salads (see below for two great salad dressing recipes!)
Your body needs essential fatty acids like linolenic acid, which your body doesn’t produce so you need to get these healthy fats from your diet.
But while eating fat is important, not all fats are created equal. Some are better for you than other.
Whilst saturated fat found in fried and processed foods can increase risk of heart disease, unsaturated fats like polyunsaturated and monounsaturated fat (typically found in avocado, nuts, oily fish, extra virgin olive oil) are good for your health.
So when it comes to eating fat, luckily, it’s quite simple. Stick to whole foods where you recognise the ingredient. Aim for to eat more plant-based fats as animal products tend to have more saturated fat and cholesterol.
To make it easy, here is a list of some of the healthiest sources of fat:
Extra virgin olive oil
When it comes to the healthiest oil to use every day in cooking and dressing, science backs up extra virgin olive oil. Spend extra for the ‘extra virgin’ olive oil as it’s high antioxidant content keeps it stable at room temperatures.
Nuts and seeds
Throw onto salads for extra fibre (hello healthy gut!) or snack on a handful. You’ll be adding in a serve of heart-healthy unsaturated fats that will keep you satiated for a long time!
That’s right! Don’t throw away the egg yolk as it’s loaded with healthy fats and beta-carotene for healthier skin, eyes, hair and nails.
Swap the smear of butter for some creamy avoado and your body will love you for it. You’ll find this healthy fat in many Soul Origin salads. My favourite? Chicken Avocado!
…like salmon, trout, sardines, anchovies are great sources of omega-3 healthy fats, which helps your brain, heart and body thrive. Aim to eat oily fish about 2-3 times a week!
For years nutrition scientists believed dairy food like cheese and yoghurt wasn’t the ‘good’ type of fat. Luckily, research reveals that the saturated fat from dairy is in fact, protective and good for you. Have some yoghurt for breakie, milk in your coffee or enjoy some feta crumbled in your salad.
DIY SALAD DRESSINGS!
Want to eat more fresh food at home? Try these salad dressing recipes at home. Just whisk them up until combined.
Sweet + Tangy Balsamic Dressing
– 1/4 cup extra virgin olive oil
– 2 Tbsp. balsamic vinegar
– 1 Tbsp. honey
– 1 Tsp. of Dijon mustard
– 1 Tsp. salt
Creamy Tahini Dressing
This Tahini dressing is my go-to salad dressing. I add it to everything from salads to cooked veggies and even meat! Tahini is a paste of ground sesame seeds, so it’s loaded with heart-healthy fats.
– 2 Tbsp. tahini
– 2 Tbsp. extra virgin olive oil
– Juice from 1 lime or half a lemon (about 2 tbsp.)
– 1 Glove garlic, crushed
– ½ Teaspoon sea salt
– Dash of warm water (add until runny)
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