Fats – the good, bad, and indifferent

Short version: stick to the whole fats (eg nuts, avocado, coconut, seeds) as these are healthier than oils.

We need fat, but we don’t need it in the form of oils/butters etc. The ideal cardiovascular diet uses no oil, but this can be hard to achieve. Fat is essential to life but not too much as there is 9 calories per gram.

Start cutting down the oil and other fats used in cooking, but while you are doing this maximise your omega 3 to omega 6 ratio.

Canola (rapeseed) oil is better than sunflower, rice bran, salad, vegetable, corn oils for high temp cooking.

Use coconut oil for cooking if you can afford it (very small amounts).

Olive/avocado/nut oils are good for salads etc – or leave the oil out completely.

If you must then use butter/lard for baking and taste (eg as a spread) rather than margarine – and use very little. Avocado can be used as a substitute spread.

If drinking soy/almond/oat etc milk, again, drink less than 300mls as it can be highly processed. Alternatively you can make your own (lots on info online).

Nuts and seeds are a good source of healthy fat, but only eat 6-10 nuts or a small handful of seeds per day if they are a snack. You can eat more if they are your main source of protein and fat in a meal.

Seeds are similar and delicious toasted. Chia seeds are very absorbable in the gut.

Coconut (shredded or desiccated) is a good addition to breakfasts, curries and desserts.

Coconut cream is high fat and may be fine as long as used in very small amounts. I recommend buying full fat coconut cream and then mixing it with water to the desired consistency. Left over coconut cream freezes well in little pots. Aim for less than 20mls coconut cream in a portion.

Fresh avocado is a great source of fat and vitamins and can be used in sweet and savoury dishes as well as on its own.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s