We have been hearing for years how bad fat is for us. We even become obsessed with low fat produce and cutting fats out of our diets.
There are so many myths about fat, but let’s start with just two major ones.
Not necessarily. Fat free may mean it is high in sugar, carbs and calories. Check the label and if in doubt opt for a ‘real thing’ even if it means you will eat less of it.
It is a logical continuation of the first, so have you noticed that Americans are on this diet for decades, but do we see any progress with that? Good fats are also very filling, so they fight overeating, which helps not to consume a lot of calorific snacks in between meals.
You can aid your physical and mental health by consuming good fats. Contrary to popular beliefs, if you learn how to eat healthier fats, you will not only boost your mood and immune system, but also brain function and help to trim your waistline.
Your task is to distinguish which fats are increasing your cholesterol and harm your well-being and which are on contrary are able to lower your cholesterol and help you live a healthier lifestyle.
So which are which?
Good: mono unsaturated (avocados, olives, nuts); polyunsaturated (omega-3: walnuts, tofu, seeds, fatty fish). These two groups of fats are good only if produced from organically raise or grown sources and no additives are used. Consider checking the labels of these products.
There are significant health benefits that come out of consuming enough omega-3: great for heart, brain, mood, fight fatigue.
Bad: trans fats (processed and industrially refined).
Trans fats should be avoided: any industrially refined fats including industrially over-extracted vegetable oils.
What to watch out (trans fats alert): - commercially baked anything (cookies, bread, pizza dough) - margarine - frozen chips - microwave popcorn - pre-packed breaded chicken, breaded fish, nuggets
Use with caution: saturated fats.
Saturated are still a question mark for many nutritionists and scientists, so use them with caution and buy organic.
How to eat good saturated fats and avoid bad?
As a verdict to healthy fats, you simply need to do your shop wisely, buy healthy fats (organic coconut oil for low temperature cooking, organic olive oil for dips and dressings), look at the labels and avoid pre-cooked meals or takeaway food that can contain a lot of harmful trans fats. You will feel better with real food, full of goodness including good fats!
Here is a bottle of absolutely amazing olive oil that I use for dips and dressings, it has been gently extracted from olives harvested from 100 years old trees just outside of Valencia and grown organically.
You you may have already learned from our no nonsense guide to food and wine pairing, oily foods decrease the perception of acidity in wine. It means that if you will go for a more acidic and refreshing wine, it will taste more round and soft. As all wines are acidic, it means that this combination is quite favourable. Simply go for a much more acidic wine when you are matching it to fatty foods. Good organic wine that has high acidity will taste rounder with fatty cheeses or foods dressed with good quality olive oil.
Here are some organic wine recommendations, including my favourite Riesling wine. Try how much more round they taste like if you compare them on their own and with a breadstick dipped in good quality olive oil. Make your own perfect matches and let us know your thoughts!