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A Quick Guide to Monounsaturated Fats

October 28, 2008

These healthy oils, I am convinced, are responsible for a large part of our success.

When new comers arrive to our discussions boards, we should all encourage them to get plenty of monounsaturated fats, especially from olives, avocadoes, macadamia nuts, and the extracted oils from these foods.

As a group, monounsaturated are very stable. They’re not subject to the same degree of rancidity as polyunsaturated oils from corn, sunflower seeds, soybeans, and the like. They also don’t expose you to the same health threats of potentially rancid oils.

Extra virgin olive oil is ideal for salads and low heat cooking. (Extra virgin refers to the first pressing of the fruit, the most nutritious version)

Olive oil benefits us in several ways. The phenolic compounds in extra virgin olive oil protect against the oxidation of LDL cholesterol, the form of cholesterol that forms plaque on the arteries. Your body gets this shield simply by ingesting the amount of olive oil normally found in a well-soaked salad.

Olives which make a great snack aren’t the only source of monounsaturated fats. Here are a few more favorites:

Avocados. Eaten fresh and ripe, this fat containing fruit is delicious, filling, and a great addition to salads. A medium Haas avocado has only 3.5 net carbs. Avocado oil holds up to heat pretty well and is good for cooking.

Macadamia nuts. Easily portable snacks, these nuts are great appetite appeasers. They also contain more monounsaturated fats than olives. Macadamia nut butter is delicious, and the oil is great for quick sautéing.

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