January 16, 2017

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Change Up Your Plate with Healthier Fats

Change Up Your Plate with Healthier Fats
By Maria England, NDTR, ABS Pancakes Team Member

 

Fats have a bad reputation but they are an essential part of our diet. There are three main types of fat, which include polyunsaturated, monounsaturated, and saturated fats. Polyunsaturated and monounsaturated fats are the healthier fats because they do not raise bad blood lipids called LDL and polyunsaturated fats can actually increase good blood lipids called HDL, where as saturated fats can actually lower HDL and raise LDL. That is why it is recommended to eat polyunsaturated and monounsaturated foods, which include vegetable based oils like olive oil, nuts, avocados, peanut butter, seeds, fatty fish, tofu, and soymilk.

Saturated fats can be found in high fat cuts of meat, the skin of chicken, whole fat dairy products, butter, palm and coconut oil, ice cream, and cheese. You can still have saturated fats of course, but it is best to have them in smaller amounts and no more than 10% of your total diet. It is also easy to reduce this, by replacing whole milk with non-fat or 2% milk, using olive oil instead of butter in cooking, and eating leaner cuts of meat.
One of the best recommendations for increasing polyunsaturated fats in your diet is to eat two servings of fatty fish a week. Common fatty fishes are salmon, tuna, mackerel, herring, trout, anchovies, and sardines. The reason why we advise people to eat two servings of fatty fish a week is because it is high in omega-3s, which is a type of polyunsaturated fat. It is shown to lower cholesterol and also is an anti-inflammatory. Other great omega-3 rich foods are walnuts, vegetable oils, and flaxseed. Some eggs also contain omega-3 due to the farmers feeding the chickens feed high in omega-3, which will be stated on the package.

The best part about ABS Pancakes is you can add different ingredients to it to add extra health benefits! To help reduce the fat content in the mix, we recommend using unsweetened almond milk, since it is low in fat and we also recommend using egg whites instead of whole eggs. Egg yolks contain a majority of the fat in eggs and removing this helps lower your fat. Since the pancakes start off low fat, you can add walnuts or even flax seeds to the pancakes to increase omega-3s in your diet. Next time you make ABS pancakes, try adding 1/8 cup of chopped walnuts, and 1/2 of a carrot grated to make an awesome carrot cake flavored pancake with omega-3s and added vitamins!


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