Hi, While eating paleo, am I supposed to cook all my meals with oils like coconut oil and butter?
Does every meal have to contain some sort of healthy fat?
I think it is helpful to think about why you might want to do (or not do something) like add additional fat to a meal.
Many vitamins (like A, D, E, and K) are fat soluble, so fat is required in order for you to absorb them effectively. The good news is that foods rich in these vitamins usually have fat built right into them like grass-fed butter, beef, and pasture raised eggs. However, many plant foods like carrots, broccoli, etc. don't contain any significant quantity of fat, so adding some coconut oil or butter may be a good idea to help maximize the absorption of any fat soluble vitamins that are present.
Fat also makes foods more palatable and satiating, so if you are eating something like a chicken breast (which unfortunately happens from time to time), you can cook it in fat or combine it with a fatty meat such as bacon or a fatty plant food such as avocado.
Another possible reason why someone might want to include saturated fats such as coconut oil and butter into recipes is to help displace other types of fat like polyunsaturated fat that might otherwise be used to cook food. Polyunsaturated fats (PUFA) are vulnerable to oxidation (basically they go bad very fast) and the processing of oils high in these fats inevitably leads to a large amount of oxidation. By using saturated fats to cook with, you can avoid consuming excess oxidized PUFA which may be a risk factor for cardiovascular disease.
Hope this helps!
No you do NOT have to cook all your meals with oils like coconut oil and butter!
Beef has lots of yummy fat, especially ground beef which is my go to since it contains the most calories and costs less per lb!
Eggs have lots of fat and you easily cook them without extra fat in various ways (such as hard boil or soft boil).
It's very difficult to not eat a full meal without at least some fat unless you are eating chicken breasts and a bunch of veggies.
Purchasing a variety of oils is a good idea...IMO. My counter, at the moment, has olive, walnut, avocado, coconut, hemp, and canola on it. As mentioned above, real food is best, but in the case of a salad or steamed veggies, a little drizzle here and there is convenient and tasty. -Billy