Sunday, July 31, 2011

Good Fats...A Healthy Way to Eat



Dietary fats have gotten a bad rap for some time now, but the truth to the matter is that we humans not only like fat, we also need it.  We need it to supply energy and aid in the absorption of fat soluble vitamins.

As useful as fat may be to our bodies, many clinical studies have shown that diets high in cholesterol; and saturated fats are associated with a higher risk in heart disease and some cancers.

Equally true, recent clinical studies have shown that some fats are bad for your health and others can actually be good for you. Dietary fats is essentially made of three kinds of triglycerides: saturated, monounsaturated and polyunsaturated.

Omega -3's and Omega-6 are two kinds of polyunsaturates that, is consumed in the right ratio,do appear to be health promoting.

Nutritional guide lines recommend no more than 30% of your calories come from fats.  For a typical 2,000 calorie diet, that translates to 65 grams of fat.  Our challenge is to make sure that most of our fats are monounsaturated or polyunsaturated..."GOOD FATS".

Good fats:

Flaxseed

-like those in flaxplus, are one of the riches plant source of Omega-3's; 41% of the seed is oil, of which 57% is Omega-3 and 16% is Omega-6. Plus 20% of the seed is protein and 28% is fiber.


Avocados

Rich in Omega -3's, an excellent source of good fat


Nuts

Full of fiber and great fats for the body. Nuts are very healthy and nutritious. In addition to being excellent sources of protein, nuts and seeds have many other benefits such as vitamins, minerals, fiber, and other chemicals that may prevent cancer and heart disease. Although many people are hesitant to eat nuts because they are high in fat, eating nuts can provide a sense of fullness or satisfaction that actually causes you to eat less of other high-calorie, high fat foods. Additionally, nuts are high in essential amino acids and healthy fats, making them an important part of any vegan or vegetarian's diet.




Seeds

Another source of fiber and good fats.


Both nuts and seeds provide dietary fiber. Sprouts have plant fiber; bean and alfalfa sprouts are easily grown on the kitchen counter and are full of crunch and goodness. Nuts are a source of energy. They provide essential fatty acids, vitamin E, calcium, phosphorus, potassium, and magnesium. They rival meat in protein content and are the most concentrated vegetable source of oils. Substitute walnut oil for olive or canola oil for extra flavor in your salad dressing.



Nuts include almonds, cashews, peanuts, pistachios, walnuts, pecans, hazelnuts, macadamias, Brazil nuts, chestnuts, pine nuts, and coconuts. Seeds, such as sesame, sunflower, flax, poppy, pumpkin, caraway, celery, and fennel, are an excellent source of protein and minerals. They also have higher iron content than nuts and are high in unsaturated fats. Add them to salads and cooked vegetables as a healthy garnish.

 

From my Caribbean Vegan Kitchen to yours...SALUD!

2 comments:

  1. Great info!! It' good to hear that things as yummy as avocado and nuts are good for you! Raw Brazil nuts are my absolute favorite!

    ReplyDelete
  2. Nice post on fats- I think it's all a matter of balance, as you said, and not eat too much of a good thing. ;)

    ReplyDelete

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