Plant-Powered Nutrition: Healthy Fats 🌿 IV015

November 23, 2023

Hey there!

Welcome to this week’s edition of the Imperfect Vegan! Today, we're diving deep into the world of fats – essential for nutrient absorption and vital in a plant-based diet. Let’s decode fats together, from the tasty ones to the must-avoid ones.

  • One Big Thing: The Unsung Heroes of Plant-Based Eating

  • Recipe of the Week: A Sweet Start to your Day with this Omega-3 Rich Chia Pudding

  • Tip of the Week: Making the most of your Vitamins

  • Extra Credit: Finding the Perfect Fatty Acid Harmony

Good Fats vs Bad Fats

When it comes to fats, it's important to know the good from the not-so-good.

GOOD FATS:

  • MONOUNSATURATED FATS: Think avocados, olive oil, and nuts. They're great for heart health.

  • POLYUNSATURATED FATS: Found in chia seeds, flaxseeds, and walnuts. These include Omega-3 and Omega-6 fatty acids, super important for brain function and overall health.

NOT-SO-GOOD FATS:

  • SATURATED FATS: Common in butter, cheese, red meat, plant-based meat and dairy products. Okay in small amounts, but not great in large quantities as they can raise cholesterol.

  • TRANS FATS: Often in processed foods and baked goods. These are the ones to really limit as they can increase bad cholesterol and decrease good cholesterol.

While we're on the topic, let's talk about coconut oil. It is a popular ingredient in vegan recipes but is high in saturated fat, which can bump up cholesterol levels. So, it's best to enjoy coconut oil in moderation.

Omega Rich Chia Pudding

Why It's Awesome: Enjoy this creamy, Omega-3 packed chia pudding – perfect for a quick and nutritious breakfast on the go! 🥣🚀🌱

Fat-Soluble Vitamins & Healthy Fats: A Perfect Pair

Let's talk about fat-soluble vitamins - A, D, E, and K. They love to team up with fats for better absorption in your body. Here's how to pair them:

  • VITAMIN A: Found in colorful veggies like carrots. Enjoy with some fatty guacamole.

  • VITAMIN D: Limited in food but available in fortified plant milks. Blend with seeds or nuts for a smoothie.

  • VITAMIN E: Nuts and seeds are great sources. Mix them into oatmeal with a bit of coconut milk.

  • VITAMIN K: Found in greens like kale and spinach. Best in a salad dressed with olive oil.

Remember, a little healthy fat makes these vitamins work better in your body! 🌿🥑🥦🥣

Balancing Omega-3 and Omega-6 Fatty Acids

Why Balance Matters: Too much Omega-6 can lead to inflammation, while Omega-3 helps reduce it. This balance is vital for heart health, reducing the risk of chronic diseases.

  1. LESS OMEGA-6: Cut back on processed foods and those common oils like soybean and sunflower.

  2. MORE OMEGA-3:

    • Add flaxseeds to breakfast.

    • Snack on walnuts.

    • Sprinkle hemp seeds on salads.

    • Whip up a chia seed pudding.

  3. SWITCH OILS: Use olive oil more often.

  4. EAT VARIETY: Combine fruits, veggies, and grains with nuts and seeds.

That's it for this week's chat about fats! Just a quick recap: fats come in all sorts of types. Stick with the healthy ones, and your body will thank you. Keep adding those avocados, nuts, and seeds to your meals. 🥑🌰🌻

Stay fabulous and fueled,

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Until next Thursday!

Love,

Aashti