Why a Little Fat Goes a Long Way

Put down that non-fat vanilla yogurt cup.

After years of being vilified as the culprit behind heart disease and weight gain, our thoughts on dietary fat are changing. Advancing research continues to reveal several health benefits to consuming ‘good’ fats.

Our body needs fat, both saturated and unsaturated, to facilitate all sorts of wonderful things, like cell membrane integrity, hormonal health, vitamin/nutrient absorption, and proper nerve functioning. Plus, not only does fat as a nutrient improve satiety, meaning you’ll stay full longer, it also curbs the insulin response leading to less of a post-meal energy slump.

What’s a Good Fat & What’s a Bad Fat?

Good fats include our essential fatty acids or EFA’s, they’re essential because your body is incapable of producing them. Your omega 3 and 6 fatty acids are essential to your health because they make up your cell membranes.

Typically, our diet is very high in omega 6 fatty acids, which come from things like safflower, sunflower, corn, canola and soybean oil. Omega 6 tends to be a pro-inflammatory fat vs. omega 3 is an anti-inflammatory fat. To balance the consumption of omega 6, it’s important to consume lots of omega 3’s through things like fatty fish, flaxseeds or flax oil and chia seeds.

Bad fats are often trans fats that have been chemically altered to be solid vs liquid at room temperature. There are some naturally occurring trans fats in meats and cheeses in very small amounts. More often, trans fats are found in things like margarine, fried foods, processed cereals and even healthy-looking granola bars.

Trans fats increase low-density-lipoprotein or the ‘bad’ cholesterol in your blood which is a risk factor for heart disease.

Here’s the lowdown on 8 of our favourite good fats.

Olive Oil

What Does it Do?

• Modulates good and bad cholesterol levels at a dose of 2 Tbsp/day
• Helps in hypertension (high blood pressure) to bring blood pressure down and also prevent hypertension (think of olive oil as being very heart healthy!)

How Should I Use It?

• Raw on salads and over steamed vegetables
• Cooking with olive oil at high temperatures causes oxidation and destruction of the valuable compounds that make it healthy
• Extra Virgin Olive Oil is best and it should be in a dark, glass bottle for preservation and to steer clear of nasty BPA’s

Virgin Coconut Oil

What Does it Do? 

• It’s a saturated fat – but don’t fear! We like saturated fats because they don’t oxidize at high temperatures so they’re great to cook with
• Medium chain triglycerides (MCT’s) are the molecules present in coconut oil that may have an impact on cognition and memory in the elderly and patients with diabetes, especially when in combination with a lower starch/carbohydrate/sugar diet
• MCT’s may improve satiety and have an impact on weight loss
• Coconut oil is also great for the skin as an emollient or moisturizer – it helps to draw moisture to the skin

How Should I Use It?

• Switch to coconut oils for hot temperatures, especially for frying/sautéing at high heat
• Use in baking for ‘greasing’ your pans (anti-stick)
• Add it to coarse salt or sugar for a moisturizing and exfoliating DIY body scrub
• Use as a moisturizer post-shower or swim workout
• Throw it in your smoothie to stay full and boost your energy

Avocado Oil or Whole Avocados

What Does it Do?

• Another saturated fat, meaning you can cook with the oil without fear of destroying the health benefits
• High in potassium, a heart healthy electrolyte needed for proper muscle contraction and nerve transmission

How Should I Use It? 

• Frying or sautéing
• Use half an avocado in your smoothie to make it extra creamy
• Consume half an avocado with sliced tomato for a healthy, satisfying mid-day snack

Flax Oil/Flaxseeds

What Does it Do?

• High in essential omega 3 fatty acids, flax is an anti-inflammatory food
• Flaxseeds are high in fibre – the key to better poops and hormone health

How Should I Use It?

• Raw, as high heat can destroy the health benefits
• Drizzle on salad or put a tablespoon in your smoothie
• Flaxseeds must be ground (or blended in your smoothie) to allow for digestion to occur

Hempseed Oil

What Does it Do?

• Provides the ideal ratio of omega-3 and -6 fatty acids
• Provides a hearty dose of the detoxifying powerhouse chlorophyll

How Should I Use It?

• Like flax oil it is easily oxidized, should never be heated, and be refrigerated both before and after opening
• Hemp oil has a mild nutty flavour and is useful for salad dressings

Grass Fed Butter

What Does it Do?

• Contains a unique fatty acid known as butyric acid, which has been shown to be protective against inflammation, boost immunity, aid in digestion, and promote the growth of good bacteria
• Contains the fat soluble vitamins, A, D, E and K – Vitamins A and D help with the immune system, and vitamin D also has a positive impact on mood

How Should I Use It?

• Good for baking and lower temperature cooking, as well as spreading on just about anything

Ghee (Clarified Butter)

What Does it Do?

• Traditionally in Ayurvedic medicine for thousands of years to heal the body, promote detoxification, and increase moisture, both inside and out
• The milk solids that many people are intolerant to are removed, meaning its friendly for those with lactose or casein intolerances

How Should I Use It?

• High smoke point – so good for frying and sautéing
• Take a spoonful or two in the morning followed by warm water to help relieve constipation
• Makes a great addition in smoothies

Sesame Oil

What Does it Do?

• Like hemp and flaxseed, sesame oil is high in polyunsaturated fatty acids providing the body with the other essential fatty acid it needs linoleic acid (an omega-6)
• High in many antioxidants (such as vitamin E), which naturally help minimize heat oxidation

How Should I Use It?

• Best used raw or towards the end of cooking

Like any good thing, you can have too much. Any nutrient in excess can be stored as fat in your body. Consuming fat, fibre and protein in healthy, moderate amounts will keep you full, improve your digestion and leave you feeling energized and fuelled for your day.

And that, dear friends, will never go out of style (cue Billie Jean).