Posted by Katie Merritt, NTC | thewellu.com on
Is there such a thing? The discussion on fat is one that continues to be talked about, and for good reason! Between old and new research, Internet search, friends and family it seems as though everyone has a different opinion and stance when it comes to good fat vs bad fat.
So which one is it?
Let’s start by stripping down fat to its most foundational level and discuss its degrees and roles.
Fat has three degrees:
- Highly stable, solid at room temperature, safe at high heat. Ex.: Coconut oil, butter
- Relatively stable, liquid at room temperature, safe at low heat. Ex.: Olive oil, almonds and avocado oils
- Relatively unstable, liquid at room temperature, do not use with heat or cooking. Ex.: Fish oils, flax and seeds
All fats have some combination of each.
The roles of fat:
- Fat is a macronutrient
- Fat provides a stable and long-burning energy source
- Fat is a building block for protein consumption and healthy hormone production
So then, foundationally, fat is actually good.
(Unfortunately, we can’t stop there)
Fat has many beneficial purposes. It’s something humans need to thrive. However, just as other modern-day foods, fats have fallen victim to refinement, hydrogenation and expelling. This is done to increase shelf life, increase smoke point, and increase taste - all of which help the manufacturer's bottom line. The process is incredibly harsh and equally unhealthy. It takes good, healthy and stable fat and breaks it down to an unstable and easily rancidable nutrient, leaving us with something damaged and a whole host of other health issues.
BAD FATS (fats to avoid)
- Hydrogenated fats
- Partially-hydrogenated fats
- Highly processed vegetable oils
- Fried Fats
- Trans Fats (these are the by-products of fats that have gone through a heavily refined and hydrogenated process. These are the fats that produce harmful free-radicals)
GOOD FATS (fats you should consume)
Fear not! There are the good guys of fat. These types should be consumed for optimal health. They’re foundationally beneficial and provide us with sustainable energy, are building blocks for healthy hormones, protect our organs and make food taste good!
Good quality fatty acids to add to your daily diet:
- Omega-3: Fish oil, flax seed, walnuts
- Omega-6: Sesame and sunflower seeds and oil
- Omega-9: Extra virgin olive oil
- Saturated fats: Coconut oil, butter, pastured animal fats
The bottom line
Although the answer isn’t always simple, you shouldn’t be afraid of eating fat. Good quality fat is essential for your optimal health. Being mindful of the fat(s) you’re eating is just as important – stay clear of those highly refined and fried fats and focus on eating whole-food sources like fish, coconut, organic nuts and seeds, healthy oils and butter. These will provide you with the healthful benefits and aid in your overall wellness!
Article by: Katie Merritt, NTC | thewellu.com
Eat more fruit and vegetables. Work out more. Eat less processed foods, salt and sugar. If these sound like familiar resolutions the smoothie is a good tool to have in your arsenal. My smoothie recipe varies depending what I have in the house, but it usually goes this way: 1 banana 1 generous handful of [...]
Need a vegetarian stuffing option at your holiday table? Look no further than this recipe from Simple Squares. Vegetarians and carnivores alike will be asking for seconds! Ingredients:1 lb bread – dense country white best – cut into cubes2-3 tsp dried sage6 TBS unsalted butter2 leeks, chopped6 stalks celery1 lb mushrooms (wild or button)1 8 [...]
Buy One, Get One Box of Cho-cocoWe have exciting news! We are hosting a BOGO for Halloween! Swap out the junk for real treats. Our chocolate coconut (Cho-Coco) bars are the perfect treat to pass out. Head to our website and get double the love for the price of one. Enter any multiple of [...]
Still not tried SIMPLE Squares? Haven't tasted our newest flavors yet? Just head over to the SIMPLE Shop, and let us know where we can send your free sample.
I am so excited to be participating in the 2016 Klondike Relay! Follow my journey on Insta and Facebook. The race will commence on Friday evening, September 9th, in Skagway, Alaska. It follows the trail of the Gold Rush Stampeders over the famous White Pass, through British Columbia, and into the Yukon, finishing Saturday, September 10th, [...]
Nuts+Honey+Vanilla+Sea Salt+Herbs=SIMPLE! Why do we use functional herbs and spices in our 5 ingredient bars? The American Institute for Cancer Research notes that herbs and spices should be used as flavor enhancers because of their health-protective phytochemicals, which can help fight cancer and other diseases, much like those found in fruits, vegetables, whole grains, and other plant-based [...]
If you know SIMPLE Squares, you know we understand the beauty and healthful function of herbs. Herbs provide unique and delicious flavors to food. And it summer, you can grow this goodness right in your backyard or patio. SIMPLE Hint: a crumbled up SIMPLE Square on top of chicken or fish then broiled creates a [...]
Pure, raw golden honey is one of the five main ingredients in SIMPLE Squares. While it provides a delicate sweetness and satisfying texture in our squares, it does much more than that once in your body. The main difference between raw honey and most honey that is found in grocery stores is that raw honey [...]
@tamarathoner great photo! SO proud of you!