Real Food Pantry

Good Fats

While we’ve all been conditioned to fear fat, good fats are a vital component of a healthy diet. When consumed in moderation, good fats can actually help to improve your overall health.There are two broad categories of fats: saturated and unsaturated. As a general rule, good fats tend to be unsaturated, although coconut oil is a notable excep- tion (see below). Among the unsaturated fats, there are monounsaturated and polyunsaturated fats. Both types of fat help to lower total cholesterol, but only monounsaturated fats help to lower LDL (bad cholesterol) while increasing HDL (good cholesterol).

Avocados are a true wonder in terms of nutritional value: They’re packed with nutrients and vitamins such as fiber, vitamin E, B vitamins, and folic acid—and they contain more potassium than bananas. Avocados are rich in monounsaturated fats, and they’re cholesterol-free. The balance of vitamins and essential fatty acids in avocados has been linked to lowering cholesterol, as well as reducing the risk of stroke and improving the appearance of skin and hair. Avocados have even been shown to help the body better absorb nutrients from other foods. It’s no wonder that some people call mashed avocados the perfect baby food. Avocados also happen to be a favorite of grown-ups, and they play a critical role in many of my recipes. Be sure to seek out avocados that are slightly soft to the touch, and heavy for their size.

Coconut oil is a saturated fat, but recent research into the benefits of coconut oil suggests that this good fat might even be considered a super- food. Coconut oil contains an optimal blend of fatty acids, which are said to have antimicrobial, antioxidant, antifungal, and antibacterial proper- ties. As with any fat, coconut oil should be used in moderation. There is a subtle difference between refined and unrefined, and I alternate between

152