The Best Fats for You

I hope that you know by now that fat does not make you FAT! The science is in and we know that a diet rich in the right healthy fats actually helps us burn fat! In fact, a diet high in carbohydrates and low in fat actually causes weight gain! Now, it does matter what type of fat you eat though and I’m about to share the skinny on that right here in this blog.

Not all fats are created equal

Stay away from Trans Fats altogether. I rarely say you should eliminate something completely from your diet but in the case of trans fats, stay far far away from them. These promote inflammation and are harmful to the body. They are often found in processed packaged baked goods to help increase their shelf life.

The first type of fat to focus on getting in your diet are the monounsaturated fatty acids. These are found in avocados, olive oil, flaxseed oil, and some nut. The next healthy type of fat to incorporate in your diet are the polyunsaturated fatty acids in the forms of omega-3s found in fatty fish like salmon or tuna, walnuts, eggs, and chia seeds. You can skip the polyunsaturated fats in the form of processed vegetable oils like canola, sunflower, and safflower which are mostly omega-6s. Monounsaturated and polyunsaturated fats are linked to strong immunity, improved cardiovascular functioning, reduced inflammation, and improved brain functioning.

Saturated fats are fats that are solid at room temperature - think butter, coconut oil, lard, etc. These have been linked to heart disease and stroke. However, many experts say the studies on saturated fats often look at people eating it on top of an otherwise unhealthy diet, meaning alongside sugar, refined carbs, and now enough fruits and veggies. And that diet is already pro-inflammatory and increasing the risk of heart disease. If you’re eating a healthful diet full of low-sugar, plant-based, whole foods then a reasonable portion of coconut oil or grass fed butter along some veggies can definitely come with some health benefits. As a rule of thumb, don’t try to add saturated fats into your diet since it easily creeps into most of our diets anyways. Rather, focus on adding in the healthy monounsaturated and polyunsaturated fats.

Other reasons to consume fats:

We need fat in order to absorb fat soluble vitamins like A, D, E, and K. That kale salad of yours is better off with a dressing that has some healthy fats so you can get all the benefits of the kale.

Eating healthy fats improves metabolic health and helps pull fat out of storage to be used for energy. The body actually prefers to use fat for energy when you are just sitting around watching TV or when you do any low impact exercise such as walking.

Fat is satiating. Because of the chemical structure of fat, it requires more time to break down in your digestive system and get to your bloodstream. This means it helps keep you full longer. This satisfaction can help us curb hunger and eat less.

Here are some ideas for you to add in healthy fats to every single meal:

Breakfast: sprouted wheat toast with almond butter, banana, and cinnamon

Snack: low fat greek yogurt with berries and nuts

Lunch: Kale salad with tuna, avocado, lemon, and olive oil

Snack: celery with peanut butter

Dinner: grilled salmon, asparagus, and quinoa

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