Eat The Right Fats
Fat is one of the three macronutrients; along with protein and carbohydrates. But all fats are not created equal. Some fats are supportive of our health while others are not.
Health-building fats support your brain, hormones, immune system, heart health, and moods. As a general rule, the fats from whole foods that are the least processed are the most supportive of health.
These come from:
- Nuts and seeds (hemp, flax, and chia)
- Oily fish
- Pasture-raised/grass-fed animals/eggs
According to the World Health Organization’s Codex Alimentarius:
“Virgin fats and oils are edible vegetable fats, and oils obtained, without altering the nature of the oil, by mechanical procedures, e.g., expelling or pressing, and the application of heat only. They may be purified by washing with water, settling, filtering and centrifuging only.”
Hence, oils such as extra virgin olive oil must be cold pressed and not refined, for example, by the use of solvents. This minimal processing also helps to maintain some of the beneficial plant chemicals which provide healthy antioxidants properties.
On the other hand, fats that are from seed and vegetable oils like safflower, soybean, and corn oils, and hydrogenated and partially hydrogenated oils are usually highly processed. As a result, they can contain small amounts of “trans” fats. Studies show that trans fats lead to insulin resistance, inflammation and belly fat, and can also increase the risk of heart disease.
Additionally, it’s these fats that are used in many processed foods, such as biscuits, cakes, crisps, mayonnaise and ready-cook meals. It’s best to avoid these as much as you can.
Use cold pressed extra virgin olive oil or flax oil in your salad dressing, and use avocado or olive oil in your cooking. And perhaps at the weekends when you have a bit of time, make healthier versions of your go-to processed foods.
Why not book a consultation for a general review of your nutrition with Veronica Lim who is partnered with PTF as our nutritionist.
Email LimeSt.FitnessCentre@willistowerswatson.com to book.