Don’t Fear The Fat
When the first U.S. Dietary Guidelines were introduced in the late 70s, fat was the ultimate villain. Americans were told to eat more fruits, veggies, whole grains, complex carbs and "naturally occurring sugars," and less refined and processed sugars, total fat, saturated fat, cholesterol, and sodium. Like the class clown, fat has a reputation for being a trouble-maker. When compared to the other two macro-nutrients of our diet — carbs and protein — fat is the one we raise our eyebrows at. But fat’s bad rap is unwarranted and comes from decades of misleading or confusing info in the diet and nutrition industry.
The Facts About Fat
1. Helps immune system
2. Helps absorption of vitamins A, D, E, and K
3. Regulates body temperature
4. Helps your body function better
5. Creates a feeling of satiety
Fat is Your Friend
Fat is an energy provider! Fats are the last to leave the digestive tract and thus provide satiety. That means that fats can help us feel fuller longer and keep us from overeating or excessive snacking, especially on refined carbs. Fat also makes food delicious, which makes our meals more satisfying!
Embracing The Good Fats
Unsaturated fat health decreases bad LDL, increases or maintains good HDL, reduces risk of cardiovascular disease, fights bad moods, inflammation, mental decline, and helps you feel satisfied.
Sources of Unsaturated Fats Include:
Olive, peanut, and canola oils
Avocados
Nuts such as almonds, hazelnuts, and pecans
Seeds such as pumpkin and sesame seeds
Polyunsaturated fats (PUFAs) can help lower your LDL (bad) cholesterol. Having low LDL cholesterol reduces your risk for heart disease. Polyunsaturated fats include omega-3 and omega-6 fats.
Sources of PUFAs include:
fatty fish
ground flax seed
liquid plant-based cooking oils (avocado, canola, olive, peanut)
nuts and seeds
Monounsaturated fats (MUFAs) can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body's cells.
Sources of MUFAs include:
Olives, Nuts, Avocados
liquid plant-based cooking oils (grape seed, sesame, sunflower, vegetable)
certain seeds and animal fats
Calling Out The Bad Fats
Research shows that eating artificial trans fats:
Significantly increase our risk for heart disease
Cause inflammation
Can damage the inner lining of the blood vessels
Can drive insulin resistance and type 2 diabetes
Food manufacturers are required to list trans fats in grams (g) on labels. However, keep in mind that the FDA currently allows foods with 0.5 g of trans fats to be listed as 0 or trans-fat free. On the contrary, naturally-occurring trans fats are a thing! These fats are found in some meat and dairy foods and are considered safe and even beneficial. Unlike artificial trans fats, humans have been eating natural trans fats for centuries.
One trick to knowing which fats are healthy is by looking at the packaging and processing. Prepackaged, processed foods are more likely to have bad fats. Whereas whole, unprocessed foods are more likely to contain good fats.
Ways To Get More Healthy Fats
Use mashed avocado as a condiment.
Add nut butter to a smoothie.
Drizzle olive oil and balsamic vinegar on your salad.
Use seeds or nuts as toppings on salads and yogurt.
Add olives to your pasta, salad, tacos, or pizza.
Order the cheese plate.
Choose salmon or trout.
Nibble dark chocolate for a sweet treat.
Top veggies or toast with a fried egg.
Melt butter on steamed veggies.
Snack on nuts, like a home-made trail mix!
Cook with olive oil, or try avocado, sunflower, or grapeseed oil.
Eating fat in moderation, and focusing on more mono- and polyunsaturated varieties, is an easy—and delicious—way to boost your health, satisfy your cravings, and help you make healthier food choices overall.
To your food freedom,
Julianna Szatmari MS, RDN
Registered Dietitian Nutritionist
Medical Nutrition Therapy and Intuitive Eating Expert
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