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Healthy oils in raw nuts ~ good news!

Healthy oils in raw nuts ~ good news!

Basically- there are 2 types of oil

Saturated fats

These fats are among the most common and the most harmful fats in our diet. They are derived from animal products such as meat, dairy and eggs. But they are also found in some plant-based sources such as coconut, palm and palm kernel oils. These fats are solid at room temperature. Diets high in this fat are associated with higher risks of heart disease, certain cancers and stroke and can raise total and LDL (bad) cholesterol levels.

Unsaturated fats

Monounsaturated fats and polyunsaturated fats are two types of unsaturated fatty acids. They are derived from both plant and animal sources.

  • Monounsaturated fats are liquid at room temperature but begin to solidify at cold temperatures. This type of fat is preferable to other types of fat and can be found in olives, olive oil, nuts, peanut oil, canola oil and avocados. Some studies have shown that these kinds of fats can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol. Nuts that contain this fat include macadamia, hazelnut, pecan, almond, cashew, brazil nuts, pistachio, peanut
  • Polyunsaturated fats are also liquid at room temperature. These are found in safflower, sesame, sunflower, and soybean oils and fish This type of fat has also been shown to reduce levels of LDL cholesterol. This fat is essential to our diet as our bodies can not manufacture all the fatty acids we need. It contains EFA’s (essential fatty acids) which comes from two different families of polyunsaturated fats, omega3 and omega 6. Nuts that contain this fat includes walnuts, Brazil nuts, pecans, pine nuts, pistachios, peanuts, almonds.

Some nuts like Brazils, macadamias and cashews do contain higher levels of saturated fats, (as well as the good fats) and therefore one should eat more modest amounts of these nuts.

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