Once upon a time, circa 1980, the fat free movement began. People were convinced that fat was bad and popular dietary advice was to remove it from your diet where possible.
However we now know that it’s not as simple as saying ‘all fats are bad’. Our bodies need fat, it protects our organs and provides a layer of insulation, they helps us feel fuller for longer and they also transport valuable nutrients around the body.
Fat molecules are actually responsible for transporting several different vitamins and minerals through your body. Vitamins A, D, E and K are fat-soluble vitamins, and are necessary for good health.
Inadequate intake of vitamin A, for example, can cause blindness and other problematic conditions. Without vitamin D, your bones can become weak and brittle, and without vitamin E, you could experience changes in your hair, skin and even your immune system.
So how to tell a good fat from a bad fat?
We hear a lot about omega 3’s but that’s only half of the story. Our Western diet is currently high in omega 6’s and low in omega 3’s and it’s this balance that we have to address. We need less omega 6’s and more omega 3’s.
So where to get the good stuff?
Coconut
Coconut oil offers antimicrobial and antibacterial properties. It improves digestion, nutrient absorption and intestinal health. It provides cardiovascular benefits and could help manage Type 2 Diabetes. It is believed that coconut oil promotes kidney and liver health and supports the immune system. It also benefits metabolism, energy, and weight management.
Nuts
Nuts are loaded with a ton of amazing nutrients, healthy fats, and protein. Nuts are one of the best sources of alpha-lenolenic acid, a type of heart-healthy omega-3. Omega-3s offer numerous health benefits from lowering cholesterol to disease prevention.
Avocados
Avocados are a fantastic alternative to butter or margarine when looking for something to spread on your bread. They are an excellent source of glutathione, a powerful antioxidant that helps cleanse and protect your body.
Seeds
Seeds, like nuts, contain a number of heart healthy properties. They offer beneficial fiber, omega-3 fatty acids, and protein. Seeds are also a good source of minerals such as magnesium, selenium, and zinc.
Olive oil
Olive oil is a healthy oil to use when saut�ing, baking, and making salad dressing. This fantastic oil is rich in monounsaturated fat and antioxidants such as chlorophyll, carotenoids, and vitamin E.�If you are concerned about the smoke point of olive oil in cooking you can use coconut oil or rice bran oil.
Fats 4 Lyfe
These foods are all great sources of nutrients and will go a long way to ensuring you have a healthy diet however good for you does not mean, eat as much as you like.
While we do need fats, if we consume more fat than we need, we will eventually store it. If you are trying to reduce your body fat you should definitely not exclude these foods from your diet but you should consume them in moderation.
Your diet should be primarily made up of fresh fruit and vegetables with some fats, protein and carbs. Something you can try and eliminate is sugar, particularly processed foods. Keep things are natural as you can and eat a wide variety of different foods and enjoy the benefits to your health.
What are your best fat-friendly tips?
Source
Responses to “Battle Of The Fats”
Yes it is true that we need more fats in our diet, we have been told the wrong information by our health authorities for the last 50 years. Before then we didn’t have the high rate of obesity and modern disases that we do today. This article is good, but not enough. There is plently of evidence and reserach that shows saturated fat (butter, full fat dairy, eggs, fatty meat, coconut oil) is GOOD for us. Since finding this out it is amazing – the more saturated fat I eat, the better, more satified I feel and the more weight I lose. This article also doesnt talk about the bad fats, the fats that we have wrongly been told by authorities are good for us – margarine, vegtable, canola oil, including rice bran oil. This is what most processed food and all takeway is made of. They are heat damaged, rancid, full of solvents and other additivies and very high in omega 6. This is what is making everyone fat and sick! Change your fats – eat the butter! Eat that bacon and crispy fat on your lamb chop! Its delicious for a reason! Stay away from low fat, all the nutrition and taste has been taken away and replaced by sugar and other additives
Also – I’m confused why you say nuts are a good source of omega 3? Nuts
are good for you in moderation but they do have a much higher ratio of
omega 6 to omega 3.
And you say that if you consume too much fat we will store it, but this is hard to do as saturated fat is very satiating – leaving you full and satified. Unlike sugar and other carbs, where if you eat an excess they are turned into glucose and stored as body fat. Also when we eat lots of carbs, we don’t produce any fullness hormone, eating too much carbs leaves us feeling unsatisfied and craving more and more.