Fats! Which are the bad ones and which are the good ones?

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Fats have some important functions, such as lubricating your joints, protecting your cell membranes from oxidative damage, helping to make your skin supple and nourished and they help to protect and insulate your nervous system. You need them also to absorb nutrients like important vitamins A, D, E and K.


There are different types of fat

  • Saturated fat

found in meat and dairy products as well as some plant sources, like coconut oil

  • Unsaturated fats

often assigned to as “ heart- healthy fats”, these are found in plant sources, like avocados, seeds, nuts and olive oil, and also in fish

  • Trans-fatty acids or trans fats

are unsaturated fats, that have been modified through the process of hydrogenation. Considered the worst kind of fat! Trans fats can be found in many foods – including fried foods like doughnuts, and baked goods like cakes, pie crusts, biscuits, frozen pizza, cookies, crackers, chips, microwave popcorn, and stick margarine. Trans fats have been associated with heart disease and other health issues. These types of fats are extremely harmful to your health and beauty. It is hard to identify these fats because these ingredients can go by several names. Try to eat commercially processed food as less as possible.

Get only the fat your body needs, eat it in limited amounts from whole plant foods (avocados, nuts and seeds), which contain fiber and come in a complete nutritional package, is far better than consuming oils. All oils should be consumed in limited amounts.


Which oil to use for cooking, baking or salads?

For cooking or baking, we recommend using coconut oil in small amounts. It’s saturated, cholesterol- free oil and remains stable up to higher temperatures. Try to use a non- sticky pan, wait until the pan is hot for putting the oil in it, and reduce heat afterward. Try cooking methods like sautéing, you can steer clear cooking with any oil at all with using vegetable broth or just water.

For your salads try to be creative and make your own dressings with ingredients like avocado, tahini, blended nuts or veggies, coconut water or milk, yogurt, olive oil, lemon, apple cider vinegar, balsamic vinegar and of course spices and herbs.

At Avocado Cafe we are very conscious about using fat. We use  healthy fats for all dishes and deserts as well as homemade dressings and sauces. Come and check it out!

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