For years, health experts preached that a low-fat diet was the gateway to health. They proclaimed fats as the enemy, linking them to cardiovascular and other diseases. The food industry jumped on this “theory” and bombarded us with fat-free and low-fat “food” options. A walk down the supermarket aisle will confirm our obsession with fat-free foods. To ensure that flavor was not compromised, sugars were added in increasing amounts. So, while our low-fat options exploded, so did obesity rates, as well as other related illnesses. Clearly, low-fat did not deliver the promised results. We now know that healthy fats DO NOT make us fat. In fact, they are one of the three macronutrients, along with carbohydrates and protein, that your body NEEDS to function at optimal levels. And, truth be told, fats help us stay alive, focused and slim!!
THE WHY
So, why do we need fats in our diets, how much is enough, and what kind of fats should we incorporate into a balanced eating plan?
Fats provide essential fatty acids, protect your heart, keep your skin and hair soft and subtle, lubricate your joints, protect your nervous system, and protect cell membranes from inflammation. Fats deliver vitamins A, D, E, and K to your cells and are also are a great source of energizing fuel. So, you can see that your body really can’t function without them!
THE HOW
Let’s take a closer look at the different types of fats. Most western diets consist mainly of artery-clogging saturated and trans fats. Why? Because they taste so good and are widely available in our food supply. Fats, together with sodium and sugars, enhance the flavors of foods and keep you coming back for more.
Most of us have heard about bad saturated fats. Usually solid at room temperature, these are found in animal products such as meat and dairy. However, it is important to note that there is a big difference between processed meat and also commercial factory-farmed meat and its fat type and composition. The latter two have been associated with coronary heart disease, metabolic syndrome and diabetes mellitus. Not all fat and saturated fats are created equal…over the last decade or so, research shows that some saturated fats, such as coconut oil, can be metabolized by the body faster than others, hence they are rarely stored as fat. Another bonus is that coconut oil contains lauric acid, which is a proven antiviral, antibacterial, and antifungal agent and it is easily digested and absorbed. It helps the body eliminate toxins as well as improving digestion and assists with the absorption of beneficial nutrients from our food. The best coconut oil to buy is one that is cold or expeller-pressed and unrefined. It is the best oil to use it for cooking as it has a high burning point.
Organic butter also is not the villain that it was made to be. Good quality, pasture-raised, organic butter is tasty, and an important saturated fat in the diet as it contains minerals such as manganese, zinc, chromium, and iodine, as well as Vitamin D and many other nutrients. Butter is rich in selenium, a trace mineral with antioxidant properties as well as vitamins such as vitamin A (retinol), vitamin D, vitamin K, and vitamin E. Use butter in moderation, enjoy it and say no to guilt!
My list of the Top Ten Saturated Fats you can enjoy guilt-free!
- Coconut oil
- Egg yolks
- Avocado
- Organic pastured butter or Ghee
- Organic dark chocolate
- Sardines
- Raw organic cheese (depending on your tolerance or sensitivity of dairy)
- Brazil nuts
- Macadamia nuts
- Cashews
The most damaging fats and oils for the body are man-made hydrogenated fats (trans-fats) and polyunsaturated fats and oils from vegetable oils. These fats and oils are damaging to your entire body because they affect the structure of our cells and severely depress the immune system due to the hydrogenation process which results in an extremely toxic product that the body cannot process. Trans fats are unsaturated fats that have been altered through the process of hydrogenation to extend their shelf life. These should be avoided at all costs, as they are associated with heart disease and related illnesses (think: packaged cookies, pastries, gravies and sauces, muffins, candy bars, and cakes).
Healthy unsaturated fats play a huge role in your overall health and well-being. They are either polyunsaturated or monounsaturated fats and are considered good fats because they help lower cholesterol levels, which can reduce the risk of heart disease and type 2 diabetes. Polyunsaturated fats provide us with essential fatty acids, essential meaning we must get them from our diet as our body does not manufacture them. These fatty acids keep your brain functioning well and aid in the healthy growth and development of your body. Omega-3 fatty acids, found in oily fish such as salmon, tuna, and sardines, as well as flaxseeds, chia seeds, and walnuts, are central to reducing inflammation and heart disease. It’s always best to get your omega-3s from food, but supplement if you need to. Most people get too many omega-6 fatty acids from vegetable oils and margarine. Yikes! Monounsaturated fats are found in peanut butter, nuts, olive oil, sesame oil, and avocado.
Ancient, amazing medicinal olive oil that offers protection against heart disease by controlling LDL (“bad”) cholesterol levels while raising HDL (the “good” cholesterol) levels comes from the olive fruit and is a NATURAL juice which preserves the taste, aroma, and vitamins of the fruit. Olive oil is beneficial to your health as it contains a high content of monounsaturated fatty acids and anti-oxidative substances. The best olive oil to use is Cold Pressed Extra Virgin Olive Oil, which as it originates from the first pressing of the olives is a higher quality and contains more nutrients. Look for your olive oil in dark bottles which protects it from being damaged by light. Because olive oil is damaged by heat it should be used unheated in salad dressings and homemade mayonnaise or poured over foods after they are cooked.
For good health and a balanced diet, it is important to get fats from both polyunsaturated and monounsaturated sources. Keep in mind, though, that even the good fats should be eaten in moderation. All fats are calorie dense at 9 calories a gram, so expert guidelines suggest that 20-35 percent of your daily calories come from fat, with no more than 10 percent coming from saturated fats. Percentages may off cause vary depending on your diet philosophy and conviction…(Keto, Paleo, Banting, Vegan etc.). And remember, the next time you are in the supermarket and spot a fat-free or low-fat label on a food item, take that as a red flag and your cue to run as fast as you can to the fresh produce section!
How to Use Healthy Fats:
- For cooking at high temperatures (stir-frying and baking), try butter, ghee (clarified butter), coconut or avocado oil
- When sautéing foods, try organic extra virgin olive oil.
- Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.
Try this delicious, easy recipe:
Avocado Dip
Prep Time: 3 minutes
Makes 1 cup
1 Large peeled and pitted avocado
2/3 Cup plain organic yogurt, goat, sheep, coconut or almond yogurt
1 Diced tomato
A squirt of lemon or lime juice
Dash or two of cayenne pepper
Sea salt and black pepper
- Mash avocado with a fork until very smooth.
- Add yogurt, tomato, cayenne. Blend until smooth. This may be done in a food processor, in a blender, or with a fork.
- Add sea salt and fresh black pepper to taste.
- Serve chilled with mixed raw vegetables.
- Tip: Best made a maximum of 1 hour before serving.
References
https://www.jillcarnahan.com/2010/08/01/how-to-heal-with-healthy-fats/
https://www.medscape.com/viewarticle/779831
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2846864/
https://www.bmj.com/content/347/bmj.f6340
https://www.ahajournals.org/doi/full/10.1161/circulationaha.109.924977
:https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0016268