Thank you so much to those who offered feedback and made suggestions for future newsletters. I really want to create a newsletter that is useful and answers those niggling nutrition questions you may have. Please keep the suggestions coming.
One request was for a reminder on which oils are inflammatory, so here we go...
Unhealthy oils include:
- Rice bran
What makes these oils unhealthy?
- Highly processed and nutrient poor. Heat processing removes the oil from the seeds and in doing so most of the nutrients are lost. These oils are also deodorised and coloured to improve their appearance and smell.
- Unstable and oxidise easily when heated. They also oxidise in our bodies creating free radicals, which are highly reactive molecules that damage DNA and cell membranes. Cellular damage caused by free radicals has been linked to ageing and cancer.
- High in omega-6 fatty acids promoting inflammation. If you experience joint pain have a look at the types of oils you are consuming. These oils are also inflammatory to the digestive tract.
Don't fear fat...
Gone are the days when 'fat-free' was promoted as healthy. I have vivid memories of going down the supermarket aisle throwing in everything that was fat-free (including lollies) and feeling pretty chuffed with my food choices!
Research is now showing that inclusion of healthy fat in our diet decreases the risk of heart disease, type 2 diabetes and obesity.
Benefits of healthy fats:
- Healthy fats promote a feeling of fullness and satiety.
- High in anti-inflammatory omega-3s.
- We need fats for healthy cell membranes. These membranes allow nutrients in and out of cells. Without enough saturated fatty acids cells become ‘floppy’ and don’t function well.
- Important for brain health. 60% of our brains are comprised of saturated fat.
- Maximises absorption of fat-soluble vitamins A, D, E and K.
- Olive oil (this is my go to for cooking and salads)
- Nut oils - macadamia, walnut (I use these when I want a milder flavour)
- Avocado oil (good for salads, drizzling on cooked vegetables)
- Coconut Oil (I use for Asian cooking)
- Ghee, butter (make sure these are organic)
Please don’t fear fat. Fat doesn’t make you fat.
It’s sugar and unhealthy fat (aka processed foods) that is one of the leading causes of obesity.
Sweet Potato Fries with Tahini Mayo
Foolproof Tahini Mayo....
When reading the ingredient labels of store bought mayonnaise you will find unhealthy oils almost every time. This mayo recipe is fool-proof and so easy. The tahini gives it a calcium boost, plus it's delicious.
- Chicken, mayo and rocket on sour dough.
- Serve with white fish, steamed asparagus or broccoli.
- Add smoked paprika and serve with sweet potato wedges.
Thank you for sharing my healthy love of food.