Healthy Sources Of Fat For Vegetarians to Keep Them Full and Satisfied

Vegetarians usually include a lot of cream, butter, cheese, and other fatty substances in their diet to get the needed amount of fat. On the other end, those who are health conscious end up skipping these altogether. Neither of the 2 options is safe for your health.

The fats that we acquire in our diet may come from butter, ghee, or cheese, but it falls into the group of unhealthy fat or trans-saturated fat. These fats increase our cholesterol level and add to our body weight.

Why Are Fats Essential For Our Body?

It is a misconception that fats only pile up to give us a plump look. This happens only in instances when we have consumed more fat than required. Just the way that minerals, calcium, proteins, and vitamins are essential for our body, so are fats [1].

• Fats are a superb source of energy, even more than proteins and carbohydrates. One gram of fat gives you nine calories of energy [2].
• Fats store energy in our bodies. During strenuous workout sessions or fasting, fats burn into energy to give us strength.
• Few vitamins such as vitamin A, D, E & K are fat-soluble. Fat makes it simple for these vitamins to be absorbed by the intestine.
• Fats also help in forming healthy body cells. They act as a protective cover to each cell. Not just the body, fats also help in the correct development of brain cells [3].
• Fat regulates body temperature.
• Fat adds a glow and shine to our skin, making it look healthy. It also gives us healthy hair.
• Fats protect some very critical organs of our body like the kidneys, heart, and intestines. They form a sheath around these organs and act as a cushion supporting them from any kind of injury [4].

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Healthy Sources Of Fat For Vegetarians

To add good fat to our body, we need to know what to consume. Here is a list of the different healthy sources of fats that we should look to incorporate into our diet:

1. Olives

A regular in the Mediterranean diet, black olives offer 6.67 g of fat per 100 g, principally monounsaturated, along with 13.3 g of fiber.

Recent studies note that a compound in olives called Oleuropein can help counter diabetes. Scientists discovered that Oleuropein helped the body secrete more insulin while also purifying the amylin molecule that leads to diabetes development.

Olives can be rich in sodium, though five large or ten small olives are regarded as a standard portion.

How to add olives to your diet?

Olives are highly versatile — people can make them into a tapenade, eat them as a snack, or toss them into pasta or whole-grain dishes.

2. Nut and seed butter

Enjoy the benefits of seeds and nuts in a spreadable form by using nut butter. Each serving offers a healthful amount of polyunsaturated and monounsaturated fats.

However, these tasty spreads can be rich in calories, so try not to eat more than 2 tablespoons per serving.

How to add nut butter to your diet?

Select a nut butter free from added salt, sugar, and oil, and spread it on bread, rice cakes, or sliced apple.

3. Nuts

Nuts have several benefits, according to multiple studies. They are rich in protein, healthful fats, vitamins, fiber, antioxidants, minerals, and phytosterols that may help prevent type 2 diabetes and cardiovascular disease.

Five-year research of more than 373,000 individuals, published in the European Journal of Nutrition, reported that individuals who eat nuts frequently are less likely to put on weight or become obese or overweight in the longer term.

There is approx 14 g of fat in 1 oz of almonds, 18.5 g in walnuts, and 19 g in Brazil nuts. It is best to eat various unsalted nuts to reap the benefits, as each type of nut has a somewhat different nutrient profile.

How to add nuts to your diet?

Toss the nuts in salads for a flavorful crunch or enjoy them as a snack.

4. Flaxseeds

Flaxseeds provide a healthful dose of fiber and omega-3 fatty acids at the same time. Each 2-tablespoon serving contains 5.6 g fiber and almost 9 g of fat, which is practically entirely unsaturated.

The fiber content may reduce cholesterol and can increase the feeling of fullness. Flaxseeds are also very plentiful in lignans, a type of plant compound that has antioxidant and estrogen effects.

Studies suggest that high intakes of dietary lignans can decrease cardiovascular disease risk in some individuals, but more studies must support it.

How to add flaxseeds to your diet?

Blend flaxseeds into a smoothie, sprinkle them on oatmeal or yogurt, or use them in baked foods for a nutty flavor.

5. Soya beans

Soya beans are an excellent source of omega-6 fatty acids.

6. Mayonnaise

Mayonnaise is also an excellent source of unsaturated fat. Always check the label before buying. Spreading butter or cheese on your sandwiches can be replaced by mayonnaise.

7. Tofu

Tofu is paneer or cottage cheese that is made from soy milk. It tastes almost the same as cottage cheese that is made from milk. It is one of the finest sources of fat, particularly polyunsaturated fats.

8. Soy Milk

This is another wonderful source of polyunsaturated fat.

9. Corn

Corn is also an excellent source of unsaturated fat.

10. Vegetables

Vegetables are generally fat-free. But cooking and frying make vegetables rich in fats, which are not healthy. Prepare vegetables by baking, brushing just a little olive oil, or you may also stir-fry vegetables.

Bottom Line

Even though you may be wary about what kind of fat you are taking, you cannot have a limitless amount of fat, be it in any form. Fats should always be consumed within limits. One gram of fat imparts nine grams of calories. Have around forty to fifty grams of fat per day and not more.

Keep this health manual in mind, and remember to include these healthy fat sources in your diet. Eat wise and eat healthily