Top Plant-Based Healthy Fats

Plant-Based Healthy Fat Sources

For the last year, I’ve been making a conscious effort to incorporate health fats into my diet. After learning about the many benefits  from eating coconut oil, almonds and avocados, all of which are made up of medium chain triglycerides, mono-saturated fats, and omega-3s, I would never go back to my thoughts of “eating fat is bad for you.” Dr. David Perlmutter, a neurologist based in Naples, Florida, suggests eating a diet with “good fats”, including avocado and coconut oil, may help your brain prevent degenerative diseases. The Green Planet recently put out an article on The Cleanest Sources of Plant Based Fats which explores this even further. Some of these fats I tend to eat more than others, but they have all done the job with keeping me full and satisfied.

  1. Coconut Oil: From savory to sweet, using an unrefined, organic extra virgin coconut oil as a replacement to butter and other cooking oils allows your body to reap the benefits of medium chain triglycerides (MCTs). These MCTs are processed in your body through the liver and then used as an energy source, instead of being stored. For a healthy breakfast, try Michelle’s Protein Breakfast Cookies or my Chocolate Coconut Protein Bread.
  2. Avocado: Avocados by themselves can be bland, but when used the right way, this healthy fat source can go great with any dish. Avocados are rich in mono-saturated fats and this “super food” is filling, packed with fiber, vitamin K and B6. Michelle’s Avocado Fries are a great gluten-free treat to try.
  3. Cacao Nibs: Who doesn’t love chocolate?! When consumed in the correct form, dark chocolate, such as cacao nibs, can be beneficial to your health because of the antioxidants and good mono-saturated fat it contains. Even though we may all get carried away when indulging, always remember moderation is key. When mixed with coconut oil, the flavor of cacao nibs are even more intense – yum! If you’re in the mood for a sweet treat, Chef Alyssa’s Raw Cacao-Coconut Truffles will hit the spot.
  4. Nuts: From almonds to walnuts, I love snacking on nuts as a source of healthy fat. Nuts are a great source of mono-saturated fat, protein and will keep you feeling satisfied. From granola to making your own roasted almonds (dust them with cocoa and coconut oil), there are so many ways to get creative with adding nuts into your diet. If snacking, I try not to exceed a serving of 30 almonds, which contains 14 grams of fat.
  5. Seeds: Seeds seem to be another hit “super food” these days. Chia and hemp seeds are right behind saviseeds as a high source of omega-3s and fiber. Try adding about a teaspoon of desired seeds to my Banana Fosters Protein Smoothie for breakfast or a post-workout replenishment.

Now that you’re more familiar with these plant based fat sources, hopefully you’ll find interesting ways to incorporate them into part of your daily routine!


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