Fats Don't Make You Fat
The wrong types of fats contribute to obesity, but it's a generalization to say that fats make you fat. It’s important to understand differences in fats, which ones to include in your diet and which ones to cut out.
The nominees for “Best Source of Fat from a Tree” are: avocados, olives, coconuts, and nuts (almond, walnut, macadamia, cashew, brazil, pistachios).
AVOCADOS
Avocados have endured a bad reputation for being full of fat. It’s true that one medium sized avocado has 30 grams of fat, enough to put it on the avocaDON’T list. However, it is mainly mono-saturated fat, which is the heart-healthy kind of fat you want. They are also loaded with fiber, vitamins B6, C, and E, potassium, magnesium and folate. In fact, they contain 60% more potassium than bananas. Cholesterol and sodium free, this fruit is high in calories and should be consumed in moderation (1/2 avocado a day). I personally have a hard time keeping them out of my meals because they taste so good, especially in salads.
OLIVES
When I was younger, olives and olive oil were frequently spotted on the table during meals. By frequently, I mean
99.9% of the time. It was normal to see a side of olives no matter what my mom made that day -- lasagna, cabbage rolls, stuffed grape leaves, burgers or egg rolls. My brothers and I thought it was odd to have olives with egg rolls, but my dad always noticed that the zaytoun were missing (zaytoun is the Arabic word for olives). He would ask, "Where's the zaytoun?" To which my mom would add, "Didn't I tell you kids to put some olives on the table?"
It seemed that we had an unlimited supply of olives and olive oil -- and my parents were especially thrilled to receive their yearly shipment of freshly pressed olive oil from my grandparents, who lived in the Palestinian village of Biteen (pronounced Bait-een). This came shortly after the mid October harvest, the time when olives are ripe in the Middle East.
I did not know the full benefits of olive oil, except for the simple explanation my dad gave me, "It's good for your heart."
That was the short version. The longer version, I eventually learned, was that olive oil is rich in mono-saturated fat and antioxidants. It protects your heart is the heart healthy kind of fat that's good for you. There are many reports that state the benefits of olive oil, and the best ways to use it (mainly salads). People know olive oil is good for them, so there's no need to brag about it. Do your best to add extra-virgin olive oil to flavor your meals. A little bit goes a long way!
ALMONDS (and the extended nut family)
There are many types of nuts, but why do nutrition experts pay attention to almonds the most? One reason is that it's the nut highest in protein, fiber, calcium vitamin E, riboflavin and niacin. If you do not know this already, your body cannot produce vitamin E on its own -- and it's a not well known fact that almonds and sunflower seeds are the top two whole foods that have naturally occurring vitamin E.
COCONUTS
Are you confused whether coconuts are good or bad for you? Although high in saturated fat, coconut oil is unusually rich in short and medium chain fatty acids. This means that your body is able to convert coconut oil into energy instead of fat.
Coconut oil has a bad reputation for contributing to cholesterol and heart disease. This started in the early 1950’s, after studies revealed negative effects on the body due to coconut oil. These studies were based on hydrogenated oils (and what we know now is that any type of hydrogenated oil is not good for you). Furthermore, studies linked saturated fats to clogged arteries. Since coconut oil was very high in saturated fat, it became the scapegoat for Americans’ increasing waistlines. Was there much mention of fast food or processed food as the culprit?
When was the last time you saw coconut oil listed as an ingredient on a food label? I rarely do. And when was the last time you heard someone lose a bunch of weight because he or she gave up coconut oil?
Coconut oil is actually good for you. I cook all my food with it. It’s rich in lauric acid (also found in breast milk), which helps support your immune system, and contains no trans fat. The body converts lauric acid to a fatty acid derivative (monolaurin), which is the substance that protects infants from infections. The key is to use high quality, unrefined coconut oil.
AWARDS
All of these nominees should receive an award. People focus so much on numbers (counting calories, weight, etc) instead of content and quality. They believe fat makes them fat, even though approximately 50% of our cells are composed of fat. Without fat, we could not function.
In my next post, I will talk about the importance of eating animal fats. Yes, meat is good for you. It should be our primary source of nutrition, but so many people want to devalue it and "not really healthy." That's not true!