Why Are Good Quality Fats Are Essential To Health:
- Fats are important to body function. The cells of the body are made of fat, and together with protein, they constitute the structural framework of your body.
- Fats help repair the cells of the body.
- Fats transport vitamins. Certain fats assist with membrane suppleness, and help normalise nutrient transport into and out of cells. Fats transport and store fat-soluble vitamins such as A, D, E and K. It has been recently found that vitamin D is our best protection against cancer, while vitamin A is essential during
infections as it provides a powerful boost to the immune system. Vitamin E is a great antioxidant and vitamin K is essential to regulate the clotting of blood.
- Fats maintain body temperature.
- Fats are involved in the manufacture of hormones. Eating fat is necessary for the production of cortisol, testosterone, oestrogen and progesterone, among other hormones.
- Fats give you energy. In fact, they are the longest-lasting source of energy or fuel for the body, more than double that of proteins and carbohydrates. Good fats help us to feel more energetic so we feel like being physically active. The number one reason why people refuse to exercise is that they haven’t got the
energy—good fats give you energy!
- Fats elevate moods and lift depression.
- Fats help you eat less.Fats tell your body that it is full.
A little good-quality fat goes a long way! Fats carry the flavour of foods particularly well and the body registers the message “I’m full” more quickly than when eating other foods—particularly ‘good fats’ such as those found in avocados, nuts and olive oil.
The more good quality fat in the food, the longer it takes to digest and the longer we will feel full in between meals. Fats slow down the release of sugar into the blood stream via the digestive tract, improving the glycaemic index of each meal. Good quality fats help us to curb cravings for sugar, junk foods and the wrong sorts of fats.
GOOD HIGH QUALITY FATS:
- Cold water fish
- Meats and chicken(with excess fat removed)
- Nuts, nut butters, nut oils
- Free-range organic eggs
- Organic butter, high quality cheese and yoghurt
- Good quality butter
- Oil supplements
Any oil that you use needs to be cold pressed and non-hydrogenated.
- Coconut oil*Coconut oil should be your choice of oils to cook with. Because it is nearly a completely saturated fat, it is much less susceptible to damage from high heat.
*Source organic, unrefined oil that is not genetically modified, bleached, deodorised or hydrogenated, with no chemicals added, and is made from traditional palms only (not ‘copra’, used in most coconut oils).
- Organic olive oilOlive oil is a stable non-essential fatty acid and doesn’t break down with cooking or harm other essential EFAs found in the food. For example, if you were cooking salmon steaks, it is better to utilise olive oil or coconut oil rather than vegetable oil. Better again—simply grill the salmon.
- Macadamia, avocado, flaxseed and sesame oils (please see below for Healthy Ways to Cook With Oils).
Healthy Ways To Cook With Oils
(Please refer to the Which Foods When Chart for age-appropriate time frames)
- Dressings: macadamia, flaxseed, safflower, olive and sesame oils.
- Baking: butter and coconut oil (non-deodorised).
- Frying: olive oil (lower temperatures), avocado and coconut oils (higher temperatures).
So enjoy healthy fats and healthy cooking!