The Best Sources of Plant Based Fats
So following on from Wednesday's blog post on the Best Plant Based Sources of Carbs (which you can check out by clicking here if you missed it) today I am going to be sharing with you my thoughts about fats.
Fats are the final macronutrient in this three part series.
And, they are really having their moment right now.
The keto kraze is showing no signs of slowing down....
And more and more people are seeing keto as the holy grail of fat loss.
Even though the science behind it, just isn't there.
Ketogenic diets have only been studied in their management of epilepsy in children. Yes, the results showed that following a ketogenic (high fat) style of eating was beneficial in the management of epilepsy in children, but does that mean it is a safe diet to follow for everyday people?
The more and more I read about it, and the more I see - I see people developing significant deficiencies and having long term adherence issues with keto dieting.
People like to throw shade at veganism, saying that a vegan diet contains no B12 and people who are vegan "can't be healthy".
But I would argue that the keto diet is even worse for developing deficiencies.
In my Intermittent Fasting blog series, I showed you a safer and easier way to get into ketosis, while still being able to eat a wide variety of foods, including carbohydrates.
Also, The Fast Diet is a safer and easier way of inducing a short period of ketosis and then regulating with a wider variety of foods. For long term health and maintenance. So you can get the benefits of fat loss from the ketogenic period, without the risks and side effects.
The fact of the matter is, we just don't know what the effect of being in ketosis for a long period of time is.
Ketosis isn't a bad thing, it is a natural biological function, for when we weren't able to forage for food... or if it was weeks before we got a 'kill'.
Cause let's face it.... we aren't exactly the fastest, or scariest 'predators' on the planet. And if you think we were chowing down on carcasses multiple times per day, seven days per week even like 1000 years ago... you'd be sadly mistaken.
But it is a survival mechanism... it kicks in when we had low or no access to food.
So, is it ideal to live in prolonged periods of ketosis?
Probably not. That's not how our body has evolved and adapted.
But, we do need a certain amount of dietary fat for cell, hormone and brain health.
A lot of people erroneously think that there are no plant based whole food sources of fat.
There are heaps to choose from. And, in fact below - I have my top 25 plant based sources of fat for you to download to add to your collection.
So with the carbs and protein, that is 75 whole food items you can use as a shopping list to stock up on for a healthy diet!
So what is on the list???
Well you will have to download it to find out.
But one group you won't find on the list are.....
Now, there has been a lot of debate about oils.
Personally after presenting at a conference with Dr Michael Klaper last year, hearing him speak and seeing the blood vials he took from people after consuming oils. I try minimise oil usage as much as possible. I'm not perfect. If you follow me on instagram or youtube you will see I still love a meal out - which will obviously have oil. So when I cook at home I make a point of avoiding them.
To me, they are additional calories without any nutrition.
Plus our body is great at extracting the fat from whole foods sources, such as the ones in the download at the bottom of this post!
So you get the benefits of fibre, micronutrients, phytonutrients, protein and carbs AS WELL AS fats.
Not just calorie dense oil with little to no nutritional benefit other than fat.
You will survive without oils added to everything.
I prefer to cook in a veggie broth or water instead of oil.
Oil can also turn carcinogenic with heat very quickly, so this is something you need to be mindful of as well.
The good news is, that whole food, plant based sources of fat have been linked with lower rates of mortality, specifically those of the monounsaturated variety.
So eating sources of fat, in moderation (cause don't forget they have more than double the calories of carbohydrates and protein per gram) is beneficial to your overall health.
But, just watch your portions!
In this youtube video I show you just how easy it can be to overdo a portion of nuts and suddenly consume 1/3 of your daily calories as a snack.
So just go easy on the portions, but other than that enjoy!
So finally, the moment you have been waiting for....
My top 25 sources of plant based protein download. Please put your details in and it will be emailed to you :)
So go check your inbox, your download should be there by now. You can add it to your carbs and protein downloads and have an awesome, healthy shopping list for you to use.
I hope you have learned something in this blog. Please feel free to ask any questions or concerns about fats in the comments.
Also, please feel free to share this with anyone who is thinking of doing keto, wondering about fats, especially when it comes to fat loss. Or anyone who is transitioning to a plant based diet and might need help with their fat intake (or just want to make sure they Transition right).
And remember, if you need help with recipes or meal plans.... I got you! My 28 Day Vegan Shred is perfect for helping you make sure you are eating healthy, eating for fat loss, and doing vegan right. So you can see remarkable results in just 28 days! If you want to find out more, you can CLICK HERE.
Download Your FREE Copy of How To Transition To A Plant Based Diet!
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