We're talking everything avocado + lots of recipes. So, the question is: Does fat really make you fat?! I can't even count how many times clients ask or try to tell me this ;). It is one of the biggest myths out there!
EATING HEALTHY FAT DOES NOT MAKE YOU FAT. Yes, what you read is really true. Let me say that again, eating healthy fats does not make you fat. We’ve been trained for so long to think that eating fat makes you fat that it can be hard to mentally make that mindset shift that eating healthy fat is GOOD for you! That’s why today we are talking all things avocado – my FAVORITE kind of fat and of course, sharing lots of avocado recipes!! ( think avocado chocolate mousse, avocado mint ice cream, avocado dressing)
If you grew up in the 90s you will remember that low-fat diets were all the rage. And, honestly, in my opinion, the low-fat diet is what leads to the obesity crisis that our country faces today. Let me explain. Fats are full of flavor and enhance the flavor of foods which leads you feeling full and satisfied. (pro tip here: add herbs, spices, and seasonings to your healthy fats and you get a double boost of awesome flavor added to your foods!!) When you remove the fat from foods, you remove all that flavor and you are left with needing to replace the fat with something that will make sure that your food tastes good. SO, all the low-fat products removed the fat and instead substituted it with sugar. Go check a container of low-fat yogurt and see how much sugar is it vs full-fat yogurt. Sugar doesn’t keep you full if anything it causes you to crave more of it. When sugar is used instead of healthy fats you end up eating MORE + inducing the crazy insulin highs and lows that eating a lot of sugar brings and THAT is what makes you gain weight.
But, back to why eating fat doesn’t make you gain weight but in fact, eating the proper amount of healthy fats on a regular basis helps you lose weight. Healthy fats help keep you feeling fuller and more satisfied = you eat less = lose/maintain a healthy weight! Bingo! And now that we know that fat also carries flavor, you’re going to enjoy your food that much more which also leads to feeling satisfied, which means you will be able to control how much you eat. And that, in a nutshell, is how healthy fats DO NOT make you fat but rather encourage maintaining your weight and/or weight loss.
Click the images for the complete recipes.
Of course, this doesn’t give you free rein to eat as much healthy fat as you want. It means to eat your daily allowance which depends on your healthy calorie intake based on your height, weight, weight goals, etc.
Even though we’re talking all things avocado today, there are some other healthy fats that are good for you too!
// Healthy Oils such as olive oil, avocado oil, coconut oil
// Coconut/ Coconut Oil .
// Fatty Fish such as salmon
// Chia Seeds
// Dark Chocolate (!!)
It is true, avocado is made up of a lot of fat – but its the good fat! The healthy fat our bodies need. We need this fat for certain functions such as helping our body to absorb fat soluble vitamins. There is no trans fat or saturated fat (bad fats), only unsaturated fat (mono and poly = good fats!) which has been shown to lower cholesterol and triglycerides, keeping our heart healthy.
Avocado is a good source of many important vitamins including vitamin C, vitamin K, vitamin E and vitamins B9, B5, and B6. It is also a good source of potassium, containing more potassium than a banana! And if that wasn’t enough to make you want to add avocado to your diet, it is also a good source of fiber, protein and is low in sugar.
The days of associating avocado with only guacamole are over. Avocado has a variety of uses in preparing dishes or using as a substitute in a variety of recipes because of its creamy texture. It can be used as a substitute for mayonnaise, a fat substitute when baking or mixed into a variety of dishes for added nutrition and flavor!
What’s your vote? Are you an avocado lover? If so, share your favorite ways to use avocado on the Busy and Healthy Moms FB page! Check out more avocado recipes below!
to your health,
1 clove garlic
3 tbsp coconut cream
1 tbsp lime juice
2 tbsp olive oil Instructions 1. Add avocado, garlic, coconut cream and lime juice to a blender (I use my vitamix). 2. While the machine is on, slowly drizzle in the olive oil. 3. Mix until creamy. If too thick add water to desired consistency.
4. Pour over your favorite salad.
6 scallions, chopped
1 avocado, diced
4 Tbspn sesame seeds
1/4 cup avocado oil
2 tsp rice vinegar
2 tsp honey
2 tsp soy sauce Instructions 1. Put red cabbage, scallions and avocado in a bowl.
2. Add dressing ingredients to a small bowl. Blend using a whisk. 3. Pour dressing over slaw mix and toss.
4. Sprinkle with sesame seeds. Enjoy!
1 cup almond milk
2 tbsp almond butter
2 tsp chia seeds
1 tbsp cocoa powder Instructions 1. Add all ingredients into a blender.
2. Blend on high until smooth.
3. Pour into a cup and drink with gusto!