Did you know that certain nutrients, including vitamins A, K, E and D, and various minerals, are fat-soluble? This means that we need fat in order to properly absorb all of the amazing nutrients available from various plant sources. Although fat often gets a bad rap, and is frequently blamed for weight gain and high cholesterol, there are certain fats, known as healthy fats, that are necessary to keep you functioning at your best.
Healthy fats offer multiple benefits including maintaining a healthy metabolism, weight control, brain function, and mood elevation. Therefore, we at Green Blender, are huge advocates of healthy fats in general and especially love adding them to smoothies.
Types of Healthy Fats
There are three types of fats that are considered healthy, monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids.
Fat molecules that have more than one unsaturated carbon bond in the molecule. They are mainly in plant-based foods and oils including soybean oil, corn oil, sunflower oil, fatty fish, walnuts, sunflower seeds, tofu, and flaxseeds.
Studies show that eating foods rich in polyunsaturated fats improves blood cholesterol levels, which can decrease your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Polyunsaturated fats are rich in vitamin E, which is an essential antioxidant.
For a smoothie rich in polyunsaturated try our Spiced Pomegranate Apple Cider Smoothie!
These are fat molecules with one unsaturated carbon bond in the molecule. They are most prevalent in plant-based liquid oils such as olive oil, canola oil, peanut oil, safflower oil and sesame oil. They can also be found in avocados, peanut butter, macadamia nuts, and hazelnuts.
Monounsaturated fats raise HDL (good cholesterol) and lower LDL (bad cholesterol). This improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
For a decadent smoothie filled with avocado and healthy fats, give our Spicy Chocolate Volcano Smoothie a shot.
Omega-3 Fatty Acids
These are polyunsaturated fatty acids with a double bond at the third carbon atom from the end of the carbon chain. Omega-3 fatty acids are necessary to maintain a normal metabolism. Foods with the highest amount of Omega-3’s are fatty fish including salmon, mackerel, anchovies, and bluefish. If you are vegeterian, however, you can still get those Omega-3 healthy fats in by eating a diet rich in walnuts, flaxseeds, flaxseed oil, coconut, and canola oils.
Aside from maintaining your metabolism, Omega-3 fatty acids have numerous health benefits including, fighting inflammation, helping control blood clotting, lowering blood pressure and triglycerides.
Blend up our Chocolate Coconut Cream Pie to get your Omega-3 fatty acids in the most delicious way!
Bonus: Even More Benefits of Healthy Fats
Proper Nutrient Absorption
Lasting Energy Source
Satiation and Appetite Control
Promote healthy bones, hair, and nails
Hungry for healthy fats? Join the Green Blender Smoothie Club!