Fat - a Friend or Foe?

Is fat really the bad guy in your diet?

Over the past few decades there has been a fair amount of conflicting research about fat- is it good or bad for us and what type of fat we should be eating. Recent research provides compelling evidence that fat is actually extremely healthy. The question is- what kind of fat is beneficial for your health?

Fat is a type of nutrient, and just like protein and carbohydrates, your body needs some fat for energy, to absorb vitamins, and to protect your heart and brain health. For years we’ve been told that eating fat will add inches to your waistline, raise cholesterol, and cause a myriad of health problems. But now we know that not all fat is the same.

“Bad” fats, such as artificial trans fats and saturated fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, an increased risk of certain diseases and so forth. But “good” fats such as unsaturated fats and omega-3s have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.

By understanding the difference between good and bad fats and how to include more healthy fat in your diet, you can improve your mood, boost your energy and well-being, and even lose weight.

Since fat is an important part of a healthy diet, rather than adopting a low-fat diet, it’s more important to focus on eating more beneficial “good” fats and limiting harmful “bad” fats.

We could make things really complicated with lots of long words and distinctions regarding fatty acids, but for simplicity I’ll make it short and sweet.

Bad fats:

Trans fats – we should avoid as much as possible. They are in pastries, cookies, doughnuts, fried foods and packaged snacks.

Saturated fats- it’s recommended to limit to 10% of daily calories.

Good fats:

Unsaturated fats - Adding more of these healthy fats to your diet may also help to make you feel more satisfied after a meal, reducing hunger and thus promoting weight loss.

The Top 10 Healthy High-Fat foods

1. Avocado- anti-inflammatory, may play a role in prevention of cancer, heart disease and diabetes. Use in salads or replace less heathy spreads like butter or mayonnaise.

2. Chia seeds- the best plant source of omega-3, essential for optimal brain function.

3. Dark chocolate- contains antioxidants, magnesium, potassium and calcium.

4. Eggs- in yolk there’s D vitamin supporting immunity and B group vitamins for optimal function of liver, brain, nerves and muscles.

5. Fatty fish- packed with omega-3 fatty acids for heart and brain health.

6. Flaxseeds- provide omega-3 fatty acids and a healthy dose of fibre.

7. Nuts and seeds- rich in healthy fats, protein, fibre, vitamins, minerals and antioxidants.

8. Olives- may help prevent diabetes.

9. Olive oil- lowers the risk of heart disease.

10. Tofu- a good source of healthy fats, calcium and protein.

Healthy oils for cooking:

Avocado oil, Extra Virgin Olive oil, Regular olive Oil, Coconut oil, Grapeseed oil, Peanut oil, Sunflower oil and Canola Oil.

Instead of obsessively counting fat grams, aim for a diet rich in a variety of vegetables, fruit, nuts, and beans, with two or more weekly servings of fatty fish, and moderate amounts of dairy. Following a Mediterranean diet can also help ensure you’re getting enough good fats in your diet and limiting the bad ones. And the result? Plenty of health benefits such as increased cardiovascular health, longevity, better brain function, etc., plus your skin will be glowing and hair healthy and shiny!