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Yes, there is such a thing as healthy fat!

24th January 2018

There’s a misconception that all fat is bad. In fact, what are known as “essential fats” really are essential – they are, indeed, healthy fat. Their benefits include speeding up your metabolism, strengthening your immune system and helping your body fight degenerative disease.

Don’t avoid these foods because they’re “fattening”. They are healthy, real foods, full of nutrients. Processed fats, on the other hand, offer your body no nutritional value and many low-fat products are actually much higher in sugar than the full-fat alternatives.

Healthy fat – the Goodies

• Oils found in avocado, nuts, seeds, eggs and oily fish.

• Extra virgin olive oil (must be cold pressed i.e. not heated during production, which kills its nutrients).

• Coconut oil is an incredibly nourishing oil and its nutritional value is unaffected by being cooked at high temperatures.

• Other great oils are cold pressed rapeseed oil and hemp oil.

The Baddies

• All the fats in processed foods, pastries and cakes.

• Hydrogenated fats, also known as trans-fats, which are very highly processed and a threat to your health (their carcinogenic effect is well documented).

How to use healthy fat

• Extra virgin, cold pressed olive, rapeseed, or hemp oils are best used cold – drizzled on salads, bread, pasta, or vegetables. They are not ideal for cooking – when you heat them, you destroy their taste and most of their health benefits. Buy the best you can afford, looking for a dark coloured bottle (so light doesn’t damage the oil).

• Coconut oil is the healthiest cooking oil, brilliant for pan frying or stir-fries. It’s not compromised when heated to high temperatures and doesn’t make food taste ‘coconutty’. You can also dollop it in a smoothie, spread it on toast, or use it as moisturiser.

What do you think? Please leave a comment

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15 Comments

Liz Lambert

Very useful information, will go and get a little coconut oil for my stir fries and roast veg.

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Linda

This was very informative and interesting

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Victoria Laws

Very useful to know thank you

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Emma

I have been at slimming world for 2 years and the one thing I disagreed with was the attitude towards fats.. I myself with a background in health visiting had a good foundation in nutrition. I knew that my diet was “good”. But I toed the party line. To my shock when I had my middle years health check up they found I had low LDL and HDL., this was a a result of chronic dieting. I was told to introduce all the healthy oils into my diet to increase my improve my HDL ( good chloesterol). I realised that I’d been brainwashed. One of my friends hair didn’t grow for 1 year, the hairdresser was shocked by the condition of it. One issue SW never addressed and I said was there biggest downfall was the psychologically behind weight gain. Thanks to you in three weeks I feel free and I have a more balanced outlook.

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Esther

Ghee is the healthiest fat for cooking

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Jo

Great comments. I read another article recently by another well known Slimming Guru – won’t mention – who says basically “Don’t eat fats, no avocado (too fattening), no nuts etc etc”. It’s refreshing to read from you what I’ve always believed. I have half an avocado 4/5 days each week so now I don’t need to feel guilty. I don’t eat any meat so I’ve always reckoned that counteracts the fat in my avocado and olive oil. Having said that I am still trying to lose weight, so I can’t be too complacent. I’m pleased about the coconut oil as my son has just been diagnosed with an allergy to Olive.

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Pat

It’s good to know about coconut oil, I have always avoided it as I didn’t want my food to taste of coconut – now I know that it wont do that I will give it a try…. Always used to use it on my hair when I was younger – gave a lovely soft feel and shiny

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Kay

Will definitely be buying coconut oil and some nuts.

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Danie

Hi. I realise that coconut oil is plant based, but I had been told that it was a saturated fat, and therefore unhealthy.

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Wendee

Love making shrimp tacos by stir frying shrimp, onions and garlic in coconut oil. Add lime to flavor and red pepper flakes. Serve in whole-wheat tortilla (only processed item but I look for tortillas with a highest fiber) with cabbage, tomato, avocado (ever had an avocado fresh from your neighbor’s tree?) and homemade salsa. Yum. You can also substitute a fairly non flaky fish of your choice for shrimp if your cholesterol is s concern.

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joanne.hemingway

Very useful and informative information

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Bernie moughan

Will give coconut oil a try I thought it may taste the food! I’m also surprised at the olive oil I’ve used for years thinking it was healthy option didn’t know about the heating up business thanks

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Joanne George

I don’t like coconut so I’m worried coconut oil will taste of coconut. I’m also not good with nuts. They make me wheezy. I do eat oily fish and eggs and love olive oil. Finding all these tips very helpful. Thank you

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peacockbarbara

I have extra virgin olive oil and love it. I will get some coconut oil for my stir fry’s – thanks

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PAULA PETTIT

Aldi always great place to buy too as so much cheaper xx

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