Appetite for Reduction_ 125 Fast and Filling Low-Fat Vegan Recipes - Isa Chandra Moskowitz [6]
So you need fat, but not too much fat and not the wrong kinds of fat (such as saturated fat or trans fat). That sounds like a pain in the butt to negotiate, but it’s not really as confusing as it sounds. For one thing, most of the unhealthy fats come in the form of animal products. If you’re eating little to no animal products, you’re more than halfway there. Other kinds of unhealthy fats come from how you process the food—think deep-frying or using chemically processed hydrogenated oils. (Take fast-food French fries, which start with potatoes, then saturated and trans fats are added, ’til half the calories come from fat!) Limit those and you’re pretty much left with the good fats.
So why does even good fat sometimes get a bad rap? Because fat has more calories per gram than carbohydrate or protein does. Think about an avocado and an apple that are the same size—the avocado has twice as many calories! Keep this in mind when planning your meals and don’t be afraid to have these healthy fats with every meal. You need them!
The handy Big Fat Fat Glossary uses multisyllabic words that get everyone in a tizzy. Don’t be fatphobic! Use it to determine just what kind of fats you’re dealing with.
So these are the basics! Remember, nutrition info is always changing. Stay informed and never self-diagnose. As with any book, our advice is general! You should always check with a physician or dietitian before radically changing your diet.
BIG FAT FAT GLOSSARY
THE BAD GUYS
Saturated fat increases cholesterol levels and should be eaten minimally. It is found primarily in animal products but does show up in tropical plants such as coconut and palm. Vegan movie theater popcorn is loaded with saturated fat! Most plant-based foods, though, are low in saturated fat.
Trans fats (from hydrogenated oil). This is the chemical processed fat I was talking about. Created by pumping hydrogen into oils to make them shelf stable, these fats mimic saturated fats in their negative health effects. They’re found in some margarine, peanut butter, and many commercially packaged baked goods—think all your childhood favorite treats that will never disintegrate, such as Twinkies. Trans fats do not naturally occur in plants, and this book is totally trans-fat free!
THE GOOD GUYS
Monounsaturated. The heart-healthy fat is found in nuts, avocados, and vegetable oils such as olive and canola. Use in moderation.
Polyunsaturated. Essential nutrients for health; you need these fats the same way you need iron and vitamin D. They’re found in soybeans, nuts, seeds—especially flaxseeds—and some leafy green vegetables such as kale. Omega-3 and omega-6 fats are in this category and have additional health benefits.
Omega-3 and omega-6 fatty acids. Omega-3 and omega-6 are types of polyunsaturated fat—the kind you absolutely have to have for growth, reproduction, healthy skin, and more. It’s been shown to improve HDL(good cholesterol) and help to lower high blood pressure. It’s also especially important for pregnant women or women who are nursing.
When you hear “Omega-3s” you may think of fish, but fish are actually getting their omega-3s from algae, and you can too, in the form of supplements. Algae is not the only source of Omega-3s. Flax seeds and flax oil, walnuts, and kale are all good sources.
About the Recipe Icons
These icons pertain to the individual recipes, not including the serving suggestions.
Gluten-free: No wheat, or other gluten-containing flours such as rye and barley. We can’t vouch for ingredients that might contain gluten on a very small scale, such as oats that aren’t labeled gluten free, but the major offenders have been accounted for in these recipes. Several of the recipes marked “can be made gluten free” call for soy sauce, so make sure