Buzzing healthy fats into your Brodo creates a silky smooth mouthfeel and provides a whole host of nutritional benefits. Our society has demonized fats for decades which created the lasting effect of pushing more and more refined carbs into our diets. Fortunately nutritionists and conscious eaters alike are starting to realize the importance of fat in our diet. That being said, it’s still extremely important to choose the right fats!
The Importance of Healthy Fats
According to Harvard Health, dietary fat protects our organs, provides the body with energy, supports cell growth, keeps cholesterol and blood pressure under control, and helps your body absorb vital nutrients. That’s not all! It’s also an essential component of brain structure. Getting enough fat in our diet is important for our body to function properly and for us to feel our best. Despite what you heard in 90s weight loss program campaigns, they should not be avoided in order to maintain a healthy body composition.
Specifically when it comes to adding healthy fats to your daily Brodo, it helps you feel more full especially when drinking it to ease your hunger or when using it as a meal replacement.
Some customers ask us why we skim the fat off of our bone broths and the reason for that is to give people the option of whether to add it or not. Some people appreciate Brodo being very low-calorie and some need to avoid fat for medical reasons. However we did just add a broth that contains healthy fat!
Healthy Fats vs. Unhealthy Fats
There is lots of confusion on this subject, and for completely understandable reasons. The “rules” of nutrition are constantly changing. Our society is full of ultra-processed foods and trendy diets. Plus it’s becoming increasingly costly to produce nutrient-dense food. We at Brodo like to keep things simple and only eat foods that have a place in traditional food culture. For example extra virgin olive oil has been consumed by Mediterranean cultures for centuries, while canola oil was invented in the 1970s. The reason canola oil hasn’t been around for long is that the genetically-modified rapeseed plant along with the oil’s chemical extractants were not available to historical farmers. Thank goodness because olive oil is much tastier!
Types of Fats
- Saturated – a type of fat that’s solid at room temperature
- Monounsaturated – a type of fat that’s liquid at room temperature, with one double-bond
- Polyunsaturated – a type of fat that’s liquid at room temperature, with one double-bond
- Trans – unsaturated fats with trans double bonds instead of cis bonds
Examples of Healthy Fats
- Fat from grassfed beef and pork meat which contains equal amounts of saturated and monounsaturated fat and a higher proportion of omega-3 fatty acids than conventionally raised meat
- Fat from free-range poultry fed an organic diet which contains about a third saturated fat along with monounsaturated and polyunsaturated fat, and also contains a higher proportion of omega-3 fatty acids than conventionally-raised poultry
- Fat from wild harvested fish (in moderation due to high levels of heavy metals) which contains low amounts of saturated fat and moderate amounts of monounsaturated and polyunsaturated fats.
- Butter, ghee, and cream from grassfed cows, which primarily contains saturated fat and a higher proportion of omega-3 fatty acids than grain-fed butter and ghee
- Olive oil from the fruit of the olive (as opposed to the seed), which is composed of monounsaturated and polyunsaturated fat that’s mechanically pressed and remains stable at higher cooking temperatures
- Coconut oil, which is mostly saturated fat and it’s recommended to buy unrefined which can help reduce inflammation
- Avocado oil from the fruit of the avocado (as opposed to the seed), which is composed of monounsaturated and polyunsaturated fat that’s mechanically pressed and remains stable at higher cooking temperatures
Examples of Unhealthy Fats
- Canola and other seed oils are often genetically modified, highly processed, and chemically extracted (and traces of those chemicals can remain in the finished product), containing mostly monounsaturated fat along with low amounts of trans fat
- Fat from conventionally raised meat and poultry, which have a lower proportion of omega-6 fatty acids
- Margarine, which is even more processed than already ultra-processed seed oils and contains higher amounts of trans fat
Everything in Moderation
Of course, even healthy fats should be eaten in moderation (just like anything else). Unfortunately there’s no single perfect path to health for everyone, so you may want to talk with your nutritionist or other healthcare professional about how to balance carbs, fat, and protein intake. Make sure the doctors who are taking care of you believe in the power of nutrition and exercise when it comes to health versus someone who throws pills at any situation.
It’s also valuable to pay attention to how you feel on any given lifestyle choice. Next time you opt to accept those deep fried chicken nuggets, use it as a learning opportunity. Pay attention to how it makes you feel over the next 24 hours. Then get back on track with wholesome, nutritious foods with healthy fats and notice how you bounce back.
How to Add Fats to Your Daily Brodo
Once you learn how to add fats to your Brodo, you’ll be hooked! Many of our customers at our shop in the East Village of NYC add fat buzzed with a milk frother to create a silky mouthfeel and an extra boost of richness. It’s almost like drinking a savory latte!
At home, you’ll want to choose a liquid fat or one that can melt when added to hot broth. As opposed to adding a slice of bacon, might be weird. Here are a few of our favorites:
- Extra virgin olive oil
- Coconut oil or coconut milk
- Butter or ghee
- Avocado oil
Add about 1 Tbs. your fat to hot broth for starters. Use a milk frother or immersion blender to whip it into a silky, luscious texture. Gently lift your frother or immersion blender up and down to incorporate air, creating tiny bubbles.
Adding Healthy Fats to Brodo: A Boost of Nutrition and a Luxurious Experience
We invite you to try adding a healthy fat to your next hot mug of Brodo. Not only do the flavors complement each other beautifully, but healthy fats are an essential part of a healthy diet. We also encourage you to look further into the fats you consume in your daily cooking as well as any prepared foods you eat.
