The healthy fruit oils: avocados and olives.

The healthy fruit oils: avocados and olives. Whilst there are wildly different opinions on the subject of fats, all the scientists are in agreement about these.

There are three main sources of fat for human consumption; from animals, seeds and fruits. We can live healthy lives without carbs but we cannot survive without these vital oils.

60% of the brain for example is fat. Without the myelin sheath nerves cannot conduct impulses.

Those who starve themselves of fat are more prone to the serious neurological diseases.

Disclaimer

Seed oils

The oils from nuts and seeds are extremely healthy; they are predominantly of the omega-6 type. However they should not make up more than about 2% of the energy in the diet; but today's commercial food is saturated with these fats making up often more than 10 percent.

The exception is walnuts which are a rich source of the omega-3 known as ALA.

Excessive amounts is highly inflammatory; it throws the very important omega 6 to 3 ratio out of balance. We get more than enough of these polyunsaturated oils especially if we are enjoying many ultra-processed foods; there's no need to add extra, for example in salad dressings.

• Linoleic acid in sunflower and soybean oil promotes inflammation
  

Animal fats

The whole subject of cholesterol is highly complex and controversial but I'm sure we all have an understanding that overloading on dairy products, the fat on meat and even coconut oil is not a good thing. Again, small amounts are excellent.

The keto diets

The high fat, low carb keto diets initially promoted large amounts of cream and dripping from bacon for example to bring satiety to our meals; and that they did but at a cost. Weight was lost, blood glucose came into line but cholesterol levels went soaring.

Researchers have clearly shown that getting that fat from the healthy fruit oils in avocados and olives is a far superior way to diet. We get satiety without the raised low-density cholesterol.

Avocados

The health benefits of avocado fat

If you need more convincing read more about the health benefits of avocado fat. It makes no sense to avoid all lipids in order to rid yourself of that adipose tissue that is endangering your very life, quite apart from making your feet and knees so sore; you will be constantly famished and snacking.

Food noise will be thundering in your ears; constantly thinking and worrying about the next meal. Rather turn to the healthy fruit oils; avocados and olives.

Calories in avocado

If you have been advised to count calories then you will truly be concerned about avocados; they are indeed particularly rich.

To address these concerns read more about the calories in avocado; truly you need have no anxiety.

It's the calories in OJ, cakes and candies that do the damage; you blood glucose will soar into orbit.

Mexican avocado soup

There are so many ways to enjoy avocados; innumerable. We have two favourites.

This Mexican avocado soup is a gem; after all the fruit came from Central America.

And secondly an avocado on true whole grain bread is a complete meal in itself.

Growing avocado trees

If you have a large garden then consider growing avocado trees; plant the grafted seedling on your boundary fence and ask you neighbour to set a different variety on his side so you can each enjoy half of the other's crop. They need cross-pollination.

Avocado pudding with cocoa instead of chocolate

This delightful recipe is still under construction.

Olives

Olive oil really is an ultraprocessed food; it's one of the few that come highly recommended provided it was cold-pressed. Absolutely avoid pomace despite the price.

Olives and the oil are two of nature's gems and command top prices; rightly so. Really we should enjoy both; daily if we want to live long and zestful lives.

Preserving olives

Preserving your own olives if you can get them directly from the farm or pick them yourself is definitely an option; that will bring down the price considerably. Actually it's quite fun though you will have to watch your back; a 25 litre container filled with brine and the fruit is heavy.

Pit olives

Serious aficionados sneer at purchasing pitted and often stuffed olives; the processing needed detracts from them.

But you must learn to pit olives safely and easily; otherwise you'll be keeping your dentist in business.

Easy spicy olives

This easy spicy olives recipe is a piece of cake; a saying I despise being insulin-resistant.

Cake should be kept for high and holy days but olives you can and should enjoy with every single lunch; just a few would be fine.

The healthy fruit oils: avocados and olives.

The healthy fruit oils: avocados and olives. There is total unanimity about their benefits to us all. Despite the fat, astonishingly they help us lose weight; they bring satiety and modify the microbiome.

From the journals

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