The media has created a somewhat unfair view of the fat that comes with food.
Yes, there are certain fats that should be avoided if they are consumed in excess, like trans fats and saturated fats. However, there is a group of fats, known as unsaturated fats, which can help to keep the body healthy and has even been linked to a lowered incidence of bad cholesterol in the body.
Of course, if you are consuming an omnivore diet, it is easy to detect the sources of good fats vs bad fats; a sausage that has been fried in vegetable oil is likely to be a source of unhealthy or trans fats. Alternatively, if you consume a piece of salmon, it is going to be high in omega-3 fatty acids, which will be a source of healthy fats.
This does become a bit more complicated if you are a vegan or vegetarian. Not consuming meat and dairy means that you could be missing out on healthy sources of fat. It means you are likely missing out on unhealthy sources too but, when it comes to heart and brain health, you need to have at least some healthy fats in your diet.
Luckily, many sources of plant-based fat will fill you up, and ensure that your brain and heart health are maintained. So, read on to learn about the top 18 foods to eat if you are vegan or vegetarian that can support your intake of unsaturated fats.
Algae Oil
Algae oil is often used as a supplement but it can be used in food. It is a source of high levels of omega-3 fatty acids, as well as being full of other healthy sources of fat. So, be sure to add it to your food but be aware that it has a salty taste, so is best used in moderation.
Avocados
Many people are aware that avocados are one of the most commonly eaten fruits out there, particularly with things like toast. However, the average avocado contains around 240 calories and 22 grams of fat. This is broken down into around 15 grams of monounsaturated fat, 4 grams of polyunsaturated fat, and 3 grams of saturated fat. As well as having very low sodium and sugar levels, avocados also have the health benefit of containing no cholesterol, according to website Nutrition Facts.
Olive Oil
If you’ve ever been to the Mediterranean on holiday, you will know how common the use of olive oil is. Of course, you can buy olive oil and use it in your own food but how much healthy fat does the average bottle contain?
Olive oil is high in monounsaturated fats and contains about 75% by volume. So, if you have 100ml of olive oil, around 75mls are fats. So, if you are looking to lose weight, it may be worth cutting down on your olive oil. However, if you are looking for a source of high monounsaturated fats without eating meat, you’ve got it in olive oil! It’s also great for your hair and skin.
Coconut Oil
Another oil that is great to substitute if you are baking cakes is coconut oil. It is around 86% saturated fat and has about 1/3 more saturated fat than butter. It is also loaded with medium-chain triglycerides. There has been speculation that the saturated fat that is present in coconut oil may make it better for us than other saturated fats. It is also known that substituting this in can reduce LDL levels in the blood, making it a healthier choice to put in food..So if you like the taste of coconut oil, then use it as you use butter- every now and then in moderation.
Nuts – Almonds, Pecans and Walnuts
Everyone who has been on a plant based diet before will know of the health benefits and the fat content that comes with nuts.
Almonds are very high in monounsaturated fats, which is the same fat which you find in olive oil and avocados. Pecans are also one of the most healthy types of monounsaturated fat and also pack a high level of protein as well as fiber. They are also high in polyunsaturated fats as well as being very high in omega-3 fatty acids. Studies that have been reviewed on Medical News Today have shown that eating walnuts will help to lower the overall bad cholesterol levels, as well as general cholesterol levels, making it a very healthy nut to eat.
Chia Seeds
Chia seeds come with an array of nutritional benefits.For one thing, they are high in omega 3 fatty acids, as well as being high in fiber, even providing as much omega-3 as ground flax seed.They can also help with weight loss and have also been linked to a lowering of LDL and bad cholesterol. So, be sure to chomp on some chia seeds if you are feeling peckish!
Nut Butters
Peanut butter is a tasty treat to chomp on with jam, or just butter. But did you know that it is high in healthy fats, like monounsaturated fats? Of course, this will vary based on the brand that you buy, or if it is home made. Also, almond butter is high in healthy fats, with 100g packing around 56g of fat. Both of these butters are also high in fiber and protein.
Tahini
If you are a fan of having tasty noodles or generally any Asian cuisine, you will have likely heard of tahini, or sesame seed paste. It is added to many dishes to create a wholesome flavor, but what you may not be aware of is the fact that it is a great source of monounsaturated fats, as well as vitamins and minerals.
Dark Chocolate
You may have heard the joke that because chocolate comes from a plant, it is a vegetable, but it’s not too far off the mark!
Dark chocolate, provided it’s not mixed with any milks or other sources of natural sugars, contains a high level of healthy fats as well as fiber and antioxidants. Try to opt for dark chocolate that is 70% or higher in cocoa to ensure that you get the highest level of these mono unsaturated fats.
Sacha Inchi Seeds
If this seed is new to you, you aren’t alone! They come from the sacha inchi plant and are loaded with both omega-3 and omega-6 fatty acids, as well as proteins and antioxidants. However, much like many of the other seeds on the list, they are not too good for the waistline when they are eaten to excess!
Cacao Nib
According to Healthline, cacao nibs are not only a source of healthy fats, but they are also a great option to help strengthen the immune system, while also providing your body with antioxidants. They are also, generally, less processed when compared to chocolates.
Tofu
Both standard and silken tofu are chockablock with healthy fats, as well as being loaded with plant-based protein, in particular when the tofu is made with calcium sulfate. Just note that tofu often has added sugars and salts, which can alter the chemical construction of the food, and make it unhealthy. So, try to eat this in its plain form to get the most out of it!
Edamame (Young Soybeans)
Going back to Asian cuisine for a moment, edamame or young soybeans offer a healthy amount of fat, as well as fiber and protein. They are also very high in vitamin K and taste great when mixed with peas!
Soy Milk
100 ml of soy milk contains around 1.8g of total fat, making it more fattening than skimmed milk. However, the fats it contains are monounsaturated fats, as well as polyunsaturated fat, making it great for heart health and brain health. Of course, it doesn’t mix so well with tea, so drink it in a milkshake instead!
Sunflower Seeds
Three quarters of a cup of sunflower seeds is the equivalent of 14 grams of fat, which is a mixture of poly and monounsaturated fats. Of course, these should be eaten in moderation as they can be quite bad for the waistline if consumed in excess. But, they are tasty and very good for your heart health.
Pumpkin Seeds
Much like sunflower seeds, pumpkin seeds are also a great source of healthy fats, and also magnesium and zinc. However, much like sunflower seeds, these are best eaten in moderation, as they can be a bit, well, fattening! So, keep them for breads and muffins!
Seaweed
Seaweed is a plant based food that has become more popular in recent times and is a source of omega-3 fatty acids, as well as being a source of healthy, monounsaturated fats. Just make sure that when you eat seaweed, that you eat it without adding any salts or high sugar sauces.
Macadamia Nuts
Lastly, the tasty macadamia nut is full of monounsaturated fats, and also provides a great source of fiber, and also has been linked to improving the nervous system, as well as brain health.
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