Fats are an important part of a balanced diet. They provide energy for our bodies, keep us feeling full, and help our brains function properly. But too much fat in our diets can also cause weight gain, heart disease, diabetes, and other health problems. Below we will cover 5 Vegan Healthy Fat Sources.
There are two main kinds of fats found in food: saturated and unsaturated. Saturated fats come mainly from animal products such as meat, dairy, and eggs. Unsaturated fats come from plant foods like nuts, seeds, avocados, olives, olive oil, and coconut oil. Both are essential nutrients, but there are some differences between them.
Avocados contain monounsaturated fat, which has been shown to lower cholesterol levels. They also contain vitamin E, fiber, potassium, folate, and magnesium. On the other hand, olive oil contains polyunsaturated fat, which lowers bad LDL cholesterol while raising good HDL cholesterol. It also contains antioxidants, vitamins A and K, and minerals like copper, iron, manganese, phosphorus, and zinc. Avacados are also so flavourful and can make a great addition to a salad like my Spicy Vegan Rainbow Bowl With Thai Peanut Sauce.
Both avocado and olive oil are high in calories, so make sure to use them sparingly. However, avocados are higher in calories than olive oil, with one serving containing 160 calories compared to 100 calories per tablespoon of olive oil. Avocados are also higher in saturated fat, which can raise cholesterol levels.
If you’re looking for a healthier alternative to butter, try almond butter instead. It has less saturated fat and fewer calories than regular peanut butter. Almond butter and peanut butter can be added to many of my vegan breakfast smoothies.
Both walnuts and almonds contain monounsaturated fatty acids (MUFAs), which help lower cholesterol levels. They also provide fiber, protein, vitamin E, magnesium, copper, manganese, phosphorus, zinc, iron, selenium, and omega 3 fatty acids. However, almonds are higher in MUFAs than walnuts.
These are just 5 Vegan Healthy Fat Sources, but there are a lot more. There are many different nuts as well that we could add to this list. This is just a start.