Well, fat, and not just the monounsaturated and polyunsaturated kind (i.e., from avocados, nuts, fatty fish, and olive oil), is one satiating (in other words, appetite satisfying) macronutrient. And, you might want to brace yourself for this one, studies now show that even saturated fat in unprocessed foods (i.e., raw chocolate) has benefits when it comes to metabolism and brain function, and even cholesterol quality. So buckle up to find out why health experts are telling us to eat more of these fats…
- Cocoa Butter
Unless you never turn on the news and totally shun the internet, you’ve no doubt caught wind of the new popular fat in town…cocoa butter! While this fat has been lingering behind the scenes in our face, skincare, and lip care products for, well, ever—it’s only recently gained celebratory status as a baking, smoothie, and even a bulletproof coffee additive.
The fat derived from the cocoa bean (called theobroma) supports immune function, hormonal balance, and contains plenty of antioxidants and omega-9 fatty acids.
- Nutty Butters
Now almond butter is my go-to when I’m going on a long hike. However, recently, I’ve made an effort to expand my nutty butters to include raw cashew, walnut, and even macadamia nut spreads. It’s no surprise that nuts deliver the energy goods.
In fact, studies show that nuts keep you energized for longer due to density of nutrients and calories, as well as plenty of protein, fiber, minerals, and antioxidants. You can feel good about adding nut butter to your morning toast, smoothie, and baking due to the fact that a mere serving of nuts daily is linked to the prevention of anxiety, depression, and Alzheimer’s disease.
If you’re an avid reader of my blog, you know that I can’t really say enough good stuff about eating avocados. I hopped on the avocado train for a nutrition-fuelled ride a long while ago and we haven’t looked back thanks to the rich dose of vitamin K, vitamin B, vitamin C, and vitamin E, and plenty of healthy monounsaturated fats and omega 9 (oleic acid) to boot.
The research shows that fiber rich, heart-healthy avocados help support digestive health, aid exercise recovery with potassium electrolytes, improve stress response thanks to vitamin Bs and folate, and reduce overall cholesterol levels by up to 10-percent!
- Grass-Fed Butter
Like fats, not all butters are created equally! Butter from grass-fed, or pasteurized cows is where it’s at if you’re seeking a fat containing rich levels of fat-soluble vitamins (vitamin K2), which removes calcium from arteries and aids absorption into our bones.
In fact, if you’re reaching for a saturated fat spread or cooking oil, grass-fed butter is much safer bet for nutrient absorption compared to processed veggie and seed-based polyunsaturated oils.
- Dark Chocolate
If you have a family history of cardiovascular disease, I have a message for you: eat more dark chocolate!
I’m speaking of dark chocolate (or raw cocoa) that meets the 70- 80% cocoa minimum…but chocolate lovers can celebrate the fact that their favorite dark, sweet treat contains flavonol antioxidants that are shown to boost blood flow and support better heart health. Just keep in mind that the first ingredient in your bar of choice should show cocoa solids as the first ingredient and NOT sugar.
- Eat Eggs…Yolks Too!
I’m sick and tired of us picking on eggs. The demonization of the egg and myths that they lead to high blood-cholesterol has to stop.
Eggs (and yolks too) are a nutritional powerhouse for their rich stores of B vitamins, selenium, vitamin A, vitamin D and carotenoids, choline, and other beneficial antioxidants. Try and source your dozen from pasteurized chickens for the best nutrient value.