Fat hasn’t always had the best rap – but science is breaking down to build fat back up. Inside I share five healthy fats to buy today and why you should. 
Pantry-staple lists can feel a bit overwhelming – at least in my book. Becoming just one more health standard you have to reach, one more thing you have to manage. Let me preface this and say, I don’t want this to be another standard you have to reach but freedom to help you see how these five staples can be the boost what your diets have been needing.
While I may call them my superfoods, honestly, I prefer them for the extra crunch and boost of micronutrients they provide my body. Which is all a ‘superfood’ is—food’s which are higher in vitamins and minerals than most other foods.
Inside this article, I share my top five healthy ‘fat’ pantry superfoods, but before we get there, let me share some information on healthy fats.
healthy fats
Fatty-acids or lipids are essential to the human body. Some consider them more ‘critical’ than other macronutrients. Research has found over 50 functions of dietary fat in the human body, providing structure for each cell, lubrication, myelin sheath formation, and of course, stored energy.
Fat is critical, and it’s something we need more of, or at least the correct balance. Which is how you determine ‘healthy’ fats from ‘bad’ fats – it’s not necessarily that one fat is better than the other, it’s stating that our bodies are out of balance and therefore often need more of one type of fat {namely omega-3’s} then different types.
**For the record, trans fat is a BAD fat. I don’t like to use the word ‘good’ or ‘bad’ around food, but I do steer clear of trans fats {labeled as hydrogenated or partially-hydrogenated on the food label}.
you need balance
Again, it’s not to say that one type of fat, whether saturated or unsaturated, is better than another. Both are needed in the body. The real issue is that the fats are out of balance. People tend to eat proportionately more saturated fats than unsaturated and even in the unsaturated fat category – more omega-6 fats versus omega-3’s.
Correcting this balance is another reason why I like to have the staples on hand. They provide the boost of healthy fats, bringing my total fat back into balance.
Plus, they provide satiety and a host of other micronutrients – which are the star of the show anyway.
my top 5 healthy ‘fat’ pantry staples
1. Chia Seeds
Chia seeds are labeled as one of the healthiest foods on the planet. They deliver a massive density of nutrients in such a small amount. The tiny black seeds known as the chia plant are related to mint. They contain sustainable amounts of energy, even deriving from the ancient Mayan word for “strength.”
Not only do they contain a high proportion of healthy omega-3’s, but they also provide a high amount of fiber, protein, manganese, and magnesium. Of course, this is proving why they have been linked to anti-inflammation and blood sugar-regulating chemicals.
Chia seeds have relatively no taste making it incredibly easy to incorporate into your diet. They can be eaten raw as a crunch on salads or smoothies, soaked to make a porridge or pudding or added to baked goods or smoothies.
Because of their ability to absorb both water and fat, they are a common egg substitutes in recipes.
2. Flaxmeal
Flaxmeal very well could have been the first ‘superfood’ I started using. While the health benefits are well known, I feel like it’s losing its gumption with chia making a debate.
But we can’t forget the health benefits of flax meal. Just one tablespoon provides a high amount of protein fiber and omega-3 fatty acids, as well as being a rich source of vitamins and minerals.
Specifically, flaxseeds are high in the alpha-linolenic acid, which is a plant-based omega-3 fatty acid that we have to obtain from the food we eat – our body doesn’t produce it.
Flaxseed benefits range from heart health to hormonal regulation and even weight reduction. It is a nutrient or food worth adding to your diet.
Unlike chia seeds, where you can consume the whole grain – flax meal can only be consumed in the ground form. Your body’s digestive system can’t break down the entire structure of the seed, and doing so can be a detriment to your GI tract.
If you buy pre-ground flax, make sure you are purchasing it from a freezer section or refrigerate or freeze in between usage. It is best to grind the day of consumption – but I opt for grinding and then freezing until I can use it.
Try adding flax meal to oatmeal, smoothies, baked goods, mixed in your favorite yogurt, or as an egg substitute.
3. Cocao Nibs
Cacao nibs are small, crushed cocoa beans that come with a huge nutritional punch. Contrary to most other chocolate products, cocoa nibs are very low in sugar, contain high amounts of antioxidants that help fight off free radicals that would cause damage to our bodies.
They also have a surprising amount of fiber and healthy fats, making them a great addition to your meals to increase satiety.
Cacao nibs can be used to top on smoothies, oatmeal, or even salads. You can also use them when you’re baking, such as muffins or pancakes. They contain both a rich dark chocolate flavor as well as a crunch.
4. Hemp Hearts
Yes, hemp hearts do come from the hemp plant, but contain relatively no THC {the active compound in marijuana}. Hemp seeds {hearts}, technically a nut, are exceptionally nutritious and rich in healthy fats, protein, and various minerals.
Hemp hearts contain over 30% fat and have a great balance of linoleic acid {omega-6} and alpha-linolenic acid {omega-3}. Plus, they are a great protein source containing over 25% of their total calories from high-quality protein, which is considerably more than similar foods like chia and flaxseeds.
Hemp seeds have been shown to reduce inflammation, benefit skin disorders, regulate hormonal symptoms, and aid in digestion.
Overall, hemp seeds are incredibly healthy and relatively easy to incorporate into your diet. Like chia seeds, you can add them to most anything and experience a benefit. I prefer to sprinkle this on top of my yogurt or smoothie bowls. I even top on a cut piece of fruit with some nut butter.
Buy this brand of hemp hearts.
5. Pumpkin Seeds
Pumpkin seeds may be the most well-known of these five superfoods, and you may be surprised it made the list. But pumpkin seeds are packed full of valuable nutrients. Eating only a small amount of them can provide you with a substantial quantity of healthy fats, magnesium, and zinc.
Pumpkin seeds have been studied to improve heart health, prostate health, and protect against different forms of cancer.
Pumpkin seeds are the largest seed or nut listed, but they are quite easy to incorporate into your diet. You can even eat them on their own or pureed into a smoothie or topped on a yogurt bowl. You can also use them as crunch on a salad or a soup topper.
I’ve also found ways to mix them into my granola recipes, and I do love it.
Buy this brand of Pumpkin Seeds.
storing these
While these are technically pantry staples, I have a confession – I never store them in the pantry. Given their high-fat content, they do have the ability to go rancid, turning the good-fat into bad fat.
To prolong their shelf-life and preserver their high nutrient content, freeze them in between use. I bought some glass mason jars and these plastic lids, which work great to keep airtight and preserved.
You can even mix them all, creating healthy sprinkles to top on almost anything.
If you’re looking for more pantry staples, check out this list of my 11 favorite pantry staples.
