Can There Be Oil In Healthy Snacks?
It is important to have snacks in between meals to keep your stomach filled and also to maintain a healthy blood sugar level. However, your snacks must not interfere with your healthy diet. This means that you should avoid snacks that contain harmful fats and oils. But a low-fat and low-fiber snack that doesn't feel you up doesn't make a healthy snack. Adding some unsaturated fats in your snacks can actually be beneficial to you. However, you should keep your total daily fat intake below 30% of your daily calorie intake.
The main purpose of snacks should be to increase your nutrients intake as well as to avoid having an empty stomach as it may result in the production of acids that can harm your system. A healthy snack is made of the same things that make a healthy meal, such as fruits, vegetables, whole grains, lean meat, low-fat dairy products, and healthy fats and oils.
Monounsaturated fats can lower your cholesterol level and help prevent heart diseases. These fats are mostly in the form of liquid at room temperature, and are added to foods in oil form. An excellent example of this is olive oil. You can drizzle a small amount of olive oil over roasted tomatoes on a whole-wheat cracker, or use it in place of butter as a topping fro popcorns, or with use it with vinegar as a dressing for salad. Avocado, nuts and seeds are also good sources of monounsaturated fats.
There are two types of polyunsaturated fats: omega-3 and omega-6 fatty acids. The former are found in oily fish, such as salmon and herring, and flaxseed and walnuts. The latter are found in vegetable oils, nut butters and seeds. Omega-3 fatty acids are good for the brain, cardiovascular systems and joints. Omega-6 fatty acids are also good for health, and a piece of whole-grain toast with peanut butter can be tasty as well as healthy.
Oils that you should be avoid:
You should avoid two types of oils with snacks and meals: saturated fats and trans fats. The former is not harmful if taken in small quantities, but the total amount you consume in a day should be below 7% of your daily calorie intake. The latter is usually found in partially hydrogenated vegetable oil and should be strictly avoided.
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