In order to lose weight, we are told to avoid fats in our diets. This myth oversimplifies the idea that all fats are unhealthy and that our bodies don’t need them to function. While eating unhealthy fats can have negative effects, healthy dietary fats have several benefits.
Fat makes up around 60% of the brain and fatty acid molecules help with its performance. These fatty acids (like omega 3’s) are not produced in the body, so it needs to be taken in by dietary sources.
Looking at more facts about fats, we look at a few more common myths.
All Fat-Free Foods Are Healthy
It’s easy to find fat-free foods in the grocery stores, but that doesn’t always mean they’re healthier options. When you read the food labels more carefully, you may find that the lack of fat is sometimes replaced with other unhealthy elements. Fat-free foods may be high in sugar (this almost always the case), refined carbohydrates, and calories. These all affect you negatively when you’re trying to lose weight.
Fat Raises Cholesterol and Sugar Levels
Monounsaturated and polyunsaturated fats don’t raise LDL cholesterol (also known as the “bad” cholesterol). In fact, healthy fats can help to reduce LDL cholesterol and increase HDL cholesterol (the “good” cholesterol). Similarly, fat doesn’t directly raise glucose (blood sugar) levels. Insulin resistance, for example, can be improved when carbs and saturated fats are replaced with monounsaturated and polyunsaturated fats.
Fat Causes Heart Disease
Excessive intake of trans fats is detrimental to your heart’s health as it increases well-known heart disease risk factors (such as cholesterol). However, plant-based sources of unsaturated fat such as olive and avocado oil can help support heart health.
Foods High in Healthy Fats
Healthy fats benefit your body and should be included in your diet to feel fuller and boost your overall health. Some foods with healthy monounsaturated and polyunsaturated fats include almonds, avocados, coconut, dark chocolate, eggs, extra-virgin olive oil, full-fat organic/pasture-raised yogurt, macadamia nuts, and salmon.
[RECIPE] AVOCADO CURRY TUNA SALAD
Serves: 4
Ingredients (choose organic where possible):
- 4 5-ounce cans wildcaught tuna, drained
- 2 large avocados, sliced
- 1 tablespoon curry powder
- 1 lemon, juiced
- 1/4 cup raisins
- 1/4 cup chopped walnuts
- 2 celery stalks, thinly sliced
- 1/2 cups shredded carrots
- 1/2 bunch cilantro, minced
- Sea salt and black pepper, to taste
Directions:
- Add all the ingredients to a large bowl and mix well.
To Your Health,
Patti
