Though it’s important that we ensure to leave out all the fat and bad oil from our diet, it is equally important to ensure our bodies get plenty of good oil (natural oil).
Without good oil, your body will not be able to function properly. The body needs good oil (such as Omega 3 and Omega 6 fatty acids) to perform many important internal processes such as brain function, body/tissue repair and regeneration as well as skin elasticity.
Nuts are rich in fibre, phytonutrients and antioxidants, such as vitamin E and selenium. Nuts are also high in plant sterols fat but mostly monounsaturated and polyunsaturated fats (the good fat).
Sources of good oil include :
a) nuts (almond, walnut, macadamia, hazel, brazil nuts, pine nuts, peanuts, cashew nuts)
b) fish, salmon and any oily fish
c) seeds (flaxseed, sesame seed, pumpkin, sunflower seed)
g) low fat milk
h) coconut oil, and the list goes on
I would normally add in some almond nut, walnut, sunflower seed and pumpkin seed (NOT those fried and with salt added one please) into my oat during breakfast.
What you should avoid – full cream butter and dairy product, palm oil (palmolein), animal fat.
Not all fat, when consumed, makes you gain weight. You can only get fat if you consume more calories than you burn/use. Unsaturated good fat which is low in cholesterol actually helps to increase metabolism and promote good health. The best advise is to consume moderately.
Always go for un-extracted oil compared to extracted oil, probably due in part to longer digestion time to get them out of the food. Unrefined oil is always better than refined because minimally processed oil tends to be high in antioxidant. Coconut oil is medium-chain saturated fat, which is good. Avoid processed food at all times (food that has gone through the more processes, the worse they are for you).