The word “Fat’ and “Dietary Fat” has always had bad reputation and much of this is through misinformation and misperceptions that “Fats” will make you Fat. But we people need to now know is that it isn’t the fats making us fat, it is actually the refined carbohydrates, grains and sugars making us fat. We need people to start forgetting what you’ve heard about it affects the body and old information that has been handed around, because studies now show that fat, including saturated fats isn’t as unhealthy as we thought. Fats are actually a needed part of our diet and they are actually good for you. We also need fats to make all of our hormones too.
What are “good” fats?
The problem for many people is that they do not know what good fats actually are. There are four major types of dietary fat found in food. There are Monounsaturated and polyunsaturated fats, which include omega-3s fats and these, are good for us and we need to eat lots of them. While saturated fats need to be consumed in lesser amount, the body still needs to have some of them too. What we do know is that trans fats are considered “bad” and should be avoided. These lead to ill health and have been linked to certain cancers in the body.
Many people do not know what good fats are so we have compiled a list for you to use.
List of some Good Fats
Nuts and seeds: walnuts, almonds, macadamia nuts, peanuts, chia seeds, flaxseed, butternuts, sunflower, cashews and most nuts.
Cheese and dairy: full-fat yogurt, full fat dairy milk, parmesan, most full fat cheeses, butter, ghee,
Fatty fish: salmon, trout, mackerel, sardines, herring, anchovies, cod, tuna
Healthy oils: olive oil, coconut oil, avocado oil, sesame oil,
Extras: Avocado, dark chocolate, whole eggs, olives, coconuts, tahini,
Why eat healthy fats?
Despite what people think that they know, or may have heard, eating foods that are high in good fats is actually good for us. It not only can lead to weight loss, but it is good for our cardiovascular health, our immunity, our hormones and general health overall. Eating whole-milk dairy products has been linked to less body fat and lower levels of obesity, according to a meta-analysis of 16 studies published in the European Journal of Nutrition. Low fats dairy has also been linked to infertility and certain cancers, such as prostate cancer. Studies have shown that people who eat avocados tend to weigh less and have less belly fat than those who don’t. There is so much information out there now to support the use of high consumptions of good fats. You only have to see that the Mediterranean diet is the best diet in the world and lead to less cancer and less cardiovascular disease. Part of the Mediterranean diet is eating high levels of good fats. Many recent medical studies have shown that a high-fat Mediterranean diet with no restrictions on fat intake could lower the risk of breast cancer, diabetes, and cardiovascular issues compared to other diets. Additionally, eating foods with healthy fats can keep you feeling full for longer because they take longer to digest, and they are also packed with necessary nutrients. They are also a better energy source than what highly refined carbohydrates can provide.
What are Omega-3 fatty acids?
Omega-3s are polyunsaturated fats that are necessary and essential for human health and we need to supplement them in our diet as the body does not produce these itself. Numerous medical studies have shown that these fatty acids can prevent many disease states, ill-health and emotional disorders such as depression, ADHD and bipolar disorder, and they also protect against memory loss and dementia. These oils are also beneficial for the cardiovascular system to help prevent heart disease and they also help to prevent cancers. They are also anti-inflammatory and can help period pain, muscular pain and other forms of pain also. They are also cancer protective and they can also help people live a longer life.
Hopefully people can now see that all “Fats” and not “Bad Fats” and that by eating more good fats in their diets; it can not only benefit their physical health, but also their emotional and hormone health too. Just remember that Fats aren’t the enemy. It is the refined foods, grains and sugars that cause all the problems to our health and lead us to a shorter life.