The Use Of Fats In A Healthy Diet

6. The Use Of Fats In The Optimum Diet

Now that we have discussed the harmful effects of animal fats, free oils and heated fats, we should examine the wholesome sources of fat in the diet. First, there are no such things as “fat-free foods.” All foods that are part of the human dietary contain fat. Every cell of every living plant and animal contains fat.

6.1 Fat Contents of Wholesome Foods

There are, of course, different fat contents in different foods. The following chart shows the fat content of foods natural to the human diet:

data from nutritiondata.com

6.2 Nuts, Seeds and Avocados As High-Fat Sources

Nuts and seeds that are fresh, unroasted and unsalted are acceptable high-fat foods. If digestion permits, these should be eaten fresh in their whole state. If used as a nut butter or dressing, they should be made at home immediately before eating. All manufactured nut and seed butters, even those labeled as “raw,” undergo some degree of oxidation and become somewhat rancid.

When eaten, nuts and seeds should be masticated thoroughly. For ease of digestion, only a single variety of a nut or seed should be eaten at one meal. These high-fat foods combine best with leafy green vegetables and other non-starchy vegetables. They should not be eaten with starchy vegetables, fruits or avocados.

Coconuts, although rich in saturated fats, may be added to the diet in small quantities and also combined with leafy green vegetables. Coconuts should not be combined with fruits, as is sometimes done, to avoid fermentation of the fruits.

Avocados are another wholesome high-fat food. They are best eaten with nonstarchy vegetables. The nutritive value of an avocado and nuts is quite similar; the avocado simply has a higher water content.

6.3 Olives as food

Olives are the only other fruit besides avocadoes that have a high fat content. They are a wholesome food only if eaten in their natural dried state. Unfortunately, sundried natural olives are very difficult to locate. Olives that are canned, bottled or pickled are indigestible and should not be eaten. Olive oil, while perhaps the potentially less harmful of all the free oils, has no place in the optimum diet.

6.4 Recommendations

Although no specific amounts of these foods are recommended, it should be noted that many practitioners of Natural Hygiene suggest that no more that three to four ounces of nuts or seeds be eaten daily or no more than one avocado. The body appears to have difficulty in handling much larger amounts. Of course, this also means that one may certainly eat less than these amounts or no amount
whatsoever. These are not recommendations for eating these foods daily, but suggestions that these foods should be consumed in limited amounts.