Why fat should be your friend
According to the ANSES, fats can actually be beneficial for our health and waistlines. Up until today, fats have generally gotten a pretty bad rap when it comes to our diet. But recent findings show that they could actually help us lose weight thanks to their effect on blood sugar, when consumed during a meal. Blood sugar rises when you consume a diet that's high in both fast and slow burning carbohydrates. So all you need to do is reduce your intake of such foods while at the same time increasing your intake of fats, in order to avoid storing fat in your body's fatty tissues.
What are the effects of fats on your waistline?
If you don't consume fats in excess, they can actually have a less detrimental effect on your waistline than previously thought. A balanced diet that includes fats can help increase weight loss. To achieve this, you just need to be sure to vary your sources of fats and to not go beyond the daily recommended limits.
To give you an idea, men and women (without any health issues) are recommended to consume daily between 8 to 10 tablespoons of oil (for women) and 10 to 12 tablespoons (for men).
It's also important to have more plant-based fat sources in your diet, such as olive oil, as opposed to animal-based fats, like butter.
The different types of fats
Animal-based fats:
Butter
Cream, sour cream, heavy cream
Duck fat
Fish oil
Bacon fat
Lard
Vegetable-based fats:
Solid: Coconut oil, margarine
Liquid: Sunflower oil, rapeseed oil, grape-seed oil, soy nut oil, hazelnut oil, peanut oil, walnut oil, avocado oil etc.
How to use them:
For cooking: peanut oil, sunflower oil, olive oil, palm oil, coconut oil, grape seed oil, rapeseed oil, butter
For seasoning: walnut oil, linseed oil, olive oil, avocado oil, rapeseed oil, fish oil, soy nut oil
*ANSES : National Agency of Food and Work Safety
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Dive into summer with this fresh, light and healthy mango salad!
INGREDIENTS
- Peanuts
- Carrot
- Mango
- Rocket
- 2 limes
- Olive oil
- Soy sauce
- Red onion, minced
- Salt
- Pepper
METHOD
- Lightly sautée the peanuts until golden.
- Take the carrots and cut into thin slices.
- Peel the mango and slice into thin strips.
- Squeeze the juice from 2 limes into a bowl, and add olive oil, soy sauce, minced onion, salt and pepper.
- In a bowl, toss together the mango, carrot, rocket, and lime-soy dressing.
- Enjoy!
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