Nourish
OUR FAVORITE FATS—AND WHY WE LOVE THEM
Remember when “fat” was a four-letter word in the nutrition world? Grocery aisles were stocked with fat-free everything, and bagels and pasta were considered health foods.
What a difference a few years—and a slew of research—makes. We now know that healthy fats are actually key to our wellness. They help your body absorb some important vitamins, and they keep us full longer. And some types of fats, including monounsaturated, polyunsaturated, and Omega-3 fatty acids, have been shown to reduce the risks for heart disease and Type 2 Diabetes. Oh, and this: Just a little bit of fat tends to make foods taste better, which might improve the chances that you’ll actually eat that salad that you packed for lunch.
Of course, not all fats are created equal. It’s always smart to avoid “partially hydrogenated” foods with trans fats, which don’t have the same health benefits as healthy fats. Thankfully, doing that is easy: Simply eat whole, fresh foods instead of packaged ones, and aim to include a small portion of healthier fats in each meal and snack. Here’s a look at some of our favorites.
OLIVE OIL
For salad dressings and vinaigrettes, extra-virgin olive oil is our go-to. To get the best flavor and to ensure that you’re getting exactly what the label says, reach for a brand with transparency about their fruit. We like McEvoy Ranch and California Olive Ranch.
Try it in:Mediterranean Salad Jars
SESAME OIL
Regular sesame oil is great for adding light flavor to stir fries, and toasted sesame oil adds depth of flavor to Asian dishes and sauces. Since sesame oil won’t break down at higher temperatures like olive oil will, it’s great for all sorts of cooking.
Try it in:Ginger Sesame Chicken Veggie Stir Fry
AVOCADO
Thanks to the avocado-toast craze, this delicious healthy fat has become a staple in many kitchens. With a deliciously creamy texture and fats to help your body absorb other vitamins, the fruit adds creaminess to smoothies and salad dressings, richness to a simple bowl of whole grains and beans, and can do wonders for tacos. Plus, just a few slices makes any meal last a little longer to help you feel your best all day long.
Try it in:Cauliflower Couscous with Roasted Chickpeas
COCONUT OIL
While there are few long-term studies on the health effects of coconut oil, short-term findings show that it can boost levels of good cholesterol—which is partly why it’s made a comeback in recent years. It can add a subtle nutty flavor to Thai and Asian recipes, and since it’s solid at room temperature and when chilled, it can improve the texture of energy bites and homemade granola bars.
Try it in:B3 Cookie
NUTS
Plant-based sources of Omega-3 fatty acids are an easy way to add balanced energy and staying power to all sorts of recipes. And a handful of almonds or walnuts, along with some fruit or vegetables, is a super-simple, nutritious snack to tide you over until the next mealtime rolls around. To ensure that you’re getting the variety of benefits that this group of foods offers, rotate through nut varieties rather than eating the same mix day after day.
Try it in:Grain-Free Nutty Granola
SEEDS
Adding a tablespoon or two of seeds, including chia, hemp, ground flaxseeds, and pumpkin seeds, can add fiber, protein, and a dose of healthy fats to a wide range of foods. We like blending smaller seeds into smoothies, and topping salads and stir-fries with bigger, crunchy seeds. Like nuts, seeds can spoil, so store them in airtight containers in the fridge if you don’t plan to eat them right away.
Try it in:Green Detox Smoothie
Remember when “fat” was a four-letter word in the nutrition world? Grocery aisles were stocked with fat-free everything, and bagels and pasta were considered health foods.
What a difference a few years—and a slew of research—makes. We now know that healthy fats are actually key to our wellness. They help your body absorb some important vitamins, and they keep us full longer. And some types of fats, including monounsaturated, polyunsaturated, and Omega-3 fatty acids, have been shown to reduce the risks for heart disease and Type 2 Diabetes. Oh, and this: Just a little bit of fat tends to make foods taste better, which might improve the chances that you’ll actually eat that salad that you packed for lunch.
Of course, not all fats are created equal. It’s always smart to avoid “partially hydrogenated” foods with trans fats, which don’t have the same health benefits as healthy fats. Thankfully, doing that is easy: Simply eat whole, fresh foods instead of packaged ones, and aim to include a small portion of healthier fats in each meal and snack. Here’s a look at some of our favorites.
OLIVE OIL
For salad dressings and vinaigrettes, extra-virgin olive oil is our go-to. To get the best flavor and to ensure that you’re getting exactly what the label says, reach for a brand with transparency about their fruit. We like McEvoy Ranch and California Olive Ranch.
Try it in:Mediterranean Salad Jars
SESAME OIL
Regular sesame oil is great for adding light flavor to stir fries, and toasted sesame oil adds depth of flavor to Asian dishes and sauces. Since sesame oil won’t break down at higher temperatures like olive oil will, it’s great for all sorts of cooking.
Try it in:Ginger Sesame Chicken Veggie Stir Fry
AVOCADO
Thanks to the avocado-toast craze, this delicious healthy fat has become a staple in many kitchens. With a deliciously creamy texture and fats to help your body absorb other vitamins, the fruit adds creaminess to smoothies and salad dressings, richness to a simple bowl of whole grains and beans, and can do wonders for tacos. Plus, just a few slices makes any meal last a little longer to help you feel your best all day long.
Try it in:Cauliflower Couscous with Roasted Chickpeas
COCONUT OIL
While there are few long-term studies on the health effects of coconut oil, short-term findings show that it can boost levels of good cholesterol—which is partly why it’s made a comeback in recent years. It can add a subtle nutty flavor to Thai and Asian recipes, and since it’s solid at room temperature and when chilled, it can improve the texture of energy bites and homemade granola bars.
Try it in:B3 Cookie
NUTS
Plant-based sources of Omega-3 fatty acids are an easy way to add balanced energy and staying power to all sorts of recipes. And a handful of almonds or walnuts, along with some fruit or vegetables, is a super-simple, nutritious snack to tide you over until the next mealtime rolls around. To ensure that you’re getting the variety of benefits that this group of foods offers, rotate through nut varieties rather than eating the same mix day after day.
Try it in:Grain-Free Nutty Granola
SEEDS
Adding a tablespoon or two of seeds, including chia, hemp, ground flaxseeds, and pumpkin seeds, can add fiber, protein, and a dose of healthy fats to a wide range of foods. We like blending smaller seeds into smoothies, and topping salads and stir-fries with bigger, crunchy seeds. Like nuts, seeds can spoil, so store them in airtight containers in the fridge if you don’t plan to eat them right away.
Try it in:Green Detox Smoothie
