The Importance of Healthy Oils

12/2/15 ~~


I have a delicious new breakfast recipe for you today.  These muffins are so good straight out of the oven with melted butter, however can also be put in the freezer for breakfast on the go!

But before we get to that, I have some interesting information on the importance of healthy fats in your diet.

Many factors contribute to the twin epidemics of obesity and chronic disease in America (and, increasingly, throughout the world). But two dietary factors play the greatest roles, by far. These are the overconsumption of:

  1. Processed Sugar (and other simple carbohydrates) and

  2. Unhealthy fats

I’ve discussed the harmful effects of a high-sugar diets – but today, let’s focus on fats.

Fat in a healthy human body is normally about 97 percent monounsaturated and saturated. The other 3 percent should be polyunsaturated (half of which should be omega-3 and the other half omega-6). That means that omega-6 fats should make up only about 1.5 percent of your total calories.

But here’s the problem…

Studies have shown that approximately 80% of the fats consumed in the United States are omega-6 fats. Today, the average American eats more than 75 pounds of these industrial fats each year.  Yikes!

These are primarily found in vegetable, corn, and seed oils which are the primary ingredients in most commercial sauces, dressings, chips, snacks and all manner of processed foods. Conventionally-raised meats are also rich in these unhealthy fats.

When you consume these oils, your cell membranes incorporate these molecules. The problem is that they are highly unstable, vulnerable to oxidative stress and prone to causing inflammation.

These fats also inhibit the natural permeability of the cellular wall. This means that some nutrients are unable to enter the cell… while waste products and cellular debris are unable to exit.

This is why diets high in processed oils can cause obesity, diabetes, cancer, heart disease, auto-immune disease, and wrinkled skin.

Healthy fats, on the other hand, are essential for cellular health. They improve your ability to absorb nutrients from your food, they reduce inflammation, improve cell repair, and they can even help to balance blood sugar and foster weight loss.

And one of the most important healthy fats are known as Monounsaturated Fatty Acids (MUFAs).


Monounsaturated fatty acids are liquid at room temperature. Here’s what makes them so unique:


  • MUFAs Don’t Easily Oxidize: Chemically speaking, monounsaturated fats contain a double bond. This makes them very stable (even in the presence of heat) and much less prone to oxidation than omega-6 fats.

  • MUFAs Reduce Inflammation: A study published in the American Journal of Clinical Nutrition examined data from 690 women in the Nurses’ Health Study. Researchers found that higher “diet quality” scores – particularly on the Mediterranean Diet Index – were associated with much lower markers for inflammation and endothelial dysfunction (endothelial cells are those that line inside of blood vessels).

  • Antioxidant Benefits: The foods rich in MUFAS are generally rich in antioxidants, minerals and phytonutrients, including magnesium, selenium, vitamin E and phenolic compounds, as well as lutein and zeaxanthin (two potent antioxidant carotenoids)

So, what are the best sources of these healthy fats?

You’ve probably already heard that olive oil is an excellent source of monounsaturated fats. 

Macadamia nuts and macadamia nut oil are also excellent sources of MUFAs.

But probably my favorite sources of this healthy dietary fat are avocados and avocado oil. Avocado oil is a delicious addition to salads, smoothies and marinades and the list goes on!

So be sure to have healthy fats each day and steer clear of those unhealthy fats.  For more information on healthy fats, check out my YouTube video here.  

Ok – Here is the yummy new breakfast recipe I promised you!:-)

 Chocolate Zucchini Muffins


Here’s a new breakfast option I tried the other day – so good and kids will love them too!

AUTHOR: Danielle Walker from Against All Grain

SERVES: 1 dozen

PREP TIME: 15 mins

COOK TIME: 25 mins TOTAL TIME: 40 mins


  • 1 tablespoon coconut oil, for greasing

  • 3/4 cup zucchini, shredded

  • 4 large eggs

  • 1/2 cup maple syrup

  • 1/2 cup unsweetened applesauce

  • 1/3 cup coconut flour

  • 1/4 cup cacao powder

  • 3 tablespoons arrowroot powder

  • 1 1/2 teaspoons baking soda

  • 3/4 teaspoon ground cinnamon

  • 1/2 teaspoon ground nutmeg

  • 1/4 teaspoon sea salt

  • 1/2 cup dairy-free chocolate chips


  1. Preheat the oven to 350°F. Line a muffin tin with baking cups or grease with coconut oil.

  2. Place the shredded zucchini on a tray lined with a paper towel to drain some of the moisture while you prepare the batter.

  3. Place the eggs, maple syrup, and applesauce in the stand-mixer and mix on medium speed until combined.

  4. Add the coconut flour, cacao powder, arrowroot powder, baking soda, cinnamon, nutmeg, and sea salt and mix again on medium speed until combined.

  5. Wrap the paper towel around the zucchini and give it a light squeeze to remove excess moisture and fold it into the batter along with 1/4 cup of the chocolate chips.

  6. Divide the batter evenly among the muffin cups, filling each 2/3 of the way full. Sprinkle the remaining 1/4 cup of the chocolate chips on top. Bake for 22-25 minutes. Cool in the pan for 10 minutes, then on a wire rack until completely cool.