Emphasize healthy fats from whole foods every day.

While fats like olive, canola and coconut oils can provide a nice amount of healthy fats, plant-based eaters shouldn’t consume them often.

When eating plant-based, you’ll want to get protein at every opportunity possibie. So we encourage you to try to get most of your fats from foods such as nuts, seeds, avocados and coconut. Since these are whole food options and not just fat containing oils, they also provide extra protein and fiber.

When talking fat and protcin, don’. be afraid of the Big Bad Nut. Adding in healtny fats every day is irmportant for overall health and body composition. In this case, we’re talking unsalted raw nuts (walnuts, almonds, cashews, pistachios, peanuts,etc.), seeds (flax, hemp, chia, sesame, pumpkin, etc.), nut butters, coconut and so on. Avocado is a good fat source too, but it’s technically a fruit.

Getting enough omega-3 fats is extremely important. Still, some overlook the importance of the omega-6:omega-3 ratio. To feel the full benefit from omega-3’s, you need to moderate omega-6 fat intake. If you are taking in one unit of omega-3 fat for every 25 units of omega-6 fat, chances of omega-3’s acting as the predominate fat are decreased.

Typical Western diets provide ratios between 10:1 and 30:1 (omega-6:omega-3), which are obviously skewed toward omega-6 fat intake. The optimal ratio of
omega-6:omega-3 is likely between 4:1 and 1:1.

We have three lists below, which highlight the omega-6:omega-3 ratio of select foods. If you follow the habits we’ve outline in our blog posts, your fat intake should be right in balance. This list will help you double-check.

High in omega 3 fats:
Flax seeds
Flax seed oil
Chia seeds
Canola oill
Algae oil
Spirulina

Low in omega 3:
Sunflower oil
Sesame oil
Olive oil
Avocado oil
Almond oil
Peanut butter
Peanut oil
Palm oil

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