The fats , demonized and presented as long ago primarily responsible for obesity for years , are hollow slowly in our diet. As one of the essential macronutrients (together with proteins and carbohydrates) we know today that we need to consume them for the correct functioning of our organism: we just have to know how to choose which are the healthiest sources .
For this, we bring you this compilation in which you can find sources of healthy fats of different origin , both animal and vegetable, and a few recipes for you to include in your diet.
- Healthy fats of plant origin
In the case of fats of vegetable origin , which should be avoided are the hydrogenated or partially hydrogenated, which are those that are often used in industrial bakery recursively, such as for example palm oil.
Instead, we have a wide variety of foods that provide good quality fats:
- Avocado: It is very fashionable lately and one of the most consumed fruits (it is interesting to look for avocados that are grown as close as possible to us: in Spain they are cultivated, among other places, in Andalusia and Murcia). It offers us 15 grams of fat per 100 grams of avocado, this being its main macronutrient.
At the time of consuming it, we can do it in the form of the famous guacamole, as an accompaniment to a chicken salad or as a tartar with zucchini and prawns .
- Nuts: The nuts of all varieties (macadamia, pecans and Brazil nuts)are most fats contain in its composition, without lowering of 21 grams per 100 grams of food (17 grams of fat per 100 grams of food in the case of traditional nuts).
Hazelnuts, pistachios and almonds are also good choices. To consume them, try making spreadable creams or include them in your salads.
- Seeds: both sunflower seeds, pumpkin and sesame seeds contain a good amount of healthy fats and we can use them as toppings in our breakfast smoothies bowls . Also chia seeds , very fashionable lately, can help us increase the amount of healthy fats in our diet: here are seven different recipes to incorporate into your dishes.
- Olives: Olives and, obviously, the olive oil that comes from them. The olives contain Omega-3 and Omega-6 essential oils, in addition to a good amount of vitamins A and C.
We can consume them in different ways, for example preparing spreads such as tapenade , in the form of an appetizer or including them in our salads (like , of chickpeas, olives, tomato and cheese ).
When it comes to consuming olive oil, it is best to opt for extra virgin, since it contains a greater amount of Omega-3 and Omega 6 , in addition to more vitamin E.
- Legumes such as soybeans and peanuts: We can not leave legumes aside when talking about healthy fats. Soy is the legume that contains more healthy fats (more than 18 grams of fat per 100 grams of this legume) , while peanuts remain at a negligible 14 grams of fat per 100 grams of food.
As ideas to consume them we propose this tasty salad of spinach and chicken with soy , these scrambled tacos of spicy tofu or these prawns with curried peanut butter .