Fat does not make you fat…
I’d say 4 out of 5 people simply don’t get enough “good fat” in their diets. Many of us are still scared that ‘fat will make you fat’. (Just like many Americans still think muscle turns into fat when you quit working out.)
… That’s not how it works.
I’m sure you’ve heard this already, but there are good fats and bad fats.
The good fats are the unsaturated ones, they will lower inflammation, and basically tell your body that it won’t need to store fat to survive since you’re already feeding it healthy fats.
And the BAD FATS are the TRANS FATS… capital letters because TRANS FATS are the absolute worst thing you can eat.
Back in the 70’s, food manufacturers were looking for a way to increase the shelf-life of their products in grocery stores. (if they increased their shelf-life, they wouldn’t have to throw away the products that didn’t sell so quickly.)
To make a long story short, manufacturers started ‘hydrogenating’ vegetable oils, and putting it in their baked goods (like bread, oreo’s, cereal, etc) These ‘partially hydrogenated vegetable oils’ are the reason that Oreo’s on the grocery store shelves don’t expire for the next 2 years.
The problem is, these partially hydrogenated vegetable oils are not recognized by the human body. And when you eat them they will instantly raise your cholesterol, blood pressure, and cause massive fat storage specifically around your waistline.
Stay away from trans-fats at all costs.
And staying away from them is easier than you think. Make a switch from the BIG chain grocery stores… and instead go to Trader Joes, Sprouts, and Whole Foods. If you do go to BIG chain grocery stores, shop the perimeter. If any packaged food has ‘partially hydrogenated oils’ on the ingredients list, it has trans fats in there. EVEN if it says “Zero Trans Fats” on the box.. the FDA allows that claim as long as there is less than 0.5 gram Trans Fat per serving.
If you stick to single-ingredient foods and RECIPES, and cook at home, then you’ll have a much easier chance of succeeding.
5 best FATS for cooking:
Grass Fed Butter or Ghee (high in Vitamin A)
- Contrary to popular belief high-quality grass fed butter can be good for you.
Coconut Oil (has Medium-Chain-Triglycerides which burn fat and raise energy.
- Not only does coconut have a wonderful flavor that goes great with any sweet baked good or even some savory dishes (especially thai food) it also has wonderful health benefits. Sometimes cooking with this oil brings a coconut flavor to the dish, but I have used it successfully in many dishes with other dominant flavors that mask the coconut flavor.
- same benefits as Coconut Oil
Macadamia Nut Oil
- High in mono-unsaturated fats that burn fat
- Olive oil is a heart healthy fat that that contains antioxidants and has also been shown to have anti-inflammatory properties. It’s best used for cold food (like salad dressing or drizzling over foods), but can be used in some low-heat cooking.
Do NOT cook or bake in vegetable oil, corn oil, canola oil, peanut oil, grapeseed oil, and soybean oil. And make sure that the the olive oil you buy is pure because some cheap olive oil dealers have combined olive oil with cheap vegetable oils while still labeling the bottle as 100% olive oil.
Now get cooking. I guarantee you’ll feel SOOO MUCH BETTER when you start eating the right fats.
Roasted Asparagus with Balsamic Browned Butter
- 40 asparagus spears, trimmed (about 2 pounds)
- Coconut oil (to grease pan)
- 1/4 teaspoon kosher salt
- 1/8 teaspoon freshly ground black pepper
- 2 tablespoons butter (preferably grass-fad)
- 2 teaspoons low-sodium soy sauce (or raw coconut aminos)
- 1 teaspoon balsamic vinegar
- Cracked black pepper (optional)
- Grated lemon rind (optional)
- Preheat oven to 400°.
- Arrange asparagus in a single layer on a baking sheet; coat with cooking spray. Sprinkle with salt and pepper. Bake at 400° for 12 minutes or until tender.
- Melt butter in a small skillet over medium heat; cook 3 minutes or until lightly browned, shaking pan occasionally. Remove from heat; stir in soy sauce and balsamic vinegar. Drizzle over asparagus, tossing well to coat. Garnish with cracked pepper and rind, if desired.