The word “fat” has turned into a buzz word for being overweight. In turn, it has been confused with the term in nutrition, “fat,” referring to an essential nutrient in many foods. Low or no-fat diets trended for years until recently, when people realized that the nutrient fat is actually necessary to any good diet.
But, just like carbs and proteins, not all fats are created equal.
Why Fat?
Fat is one of the three macro-nutrients (fats, carbs, and protein), and it is not necessarily “bad.”
Fat is essential for brain function, lustrous skin, and everyday body functions. You cannot live long without fat in your diet.
The myth that eating fat (the nutrient) directly causes you to become fat (overweight) is false. You become overweight by simply consuming more calories per day than you expend. So too much fat, just like too many carbohydrates or too much protein, can cause you to gain wait. Not all fats are healthy though.
Stay Away From Certain Fats
There are four types of fat: monounsaturated, saturated, polyunsaturated, and trans fats.
Monounsaturated and polyunsaturated fats are generally accepted as healthy. These are found in abundance in plants and some animal foods.
Trans fats are usually not healthy. These are chemically-made and found in processed foods (think anything boxed). Trans fats have been found to cause heart disease, high cholesterol, and even type 2 diabetes. You want to steer clear of these and stay on the outer aisles of the grocery store.
However, trans fats can be artificial (adding a hydrogen to liquid vegetable oils) or naturally occurring in animal products. Artificial trans fats are donuts, cookies, crackers, cakes, and the oils in most packaged foods. Natural trans fats occur in milk and meat products.
The jury is still out on saturated fats. Older science labeled these as unhealthy, but new studies are showing that saturated fats are essential to and even bring down bad cholesterol.
In general, if it’s derived from a healthy animal (grassfed, organic), you can bet that the saturated fat is good for you. If it’s man made, the saturated fats are likely not healthy.
Polyunsaturated Fats
These fat molecules have more than one unsaturated carbon bond molecule. Olive oil, sunflower oil, and corn oil are polyunsaturated fats.
Monounsaturated Fats
Unlike polyunsaturated fats, monounsaturated fats only have one carbon bond molecule. Avocado, nuts and nut butters, seeds, olive oil, peanut oil, sesame oil, and canola oil are all examples of monounsaturated fats.
Saturated Fats
Saturated fats do not have more than one carbon bond molecule, and are loaded with hydrogen molecules. Beef, lamb, pork, butter and cream, lard and tallow, are all saturated fats.
Everything is better in balance when it comes to your diet. Don’t go overboard and eat only fats all the time, and make sure to have a mix of fats, proteins, and carbohydrates for the best diet. Both trans and saturated fats can be unhealthy if eaten often, but some of the naturally occurring fat from both of these categories is good for overall health.
10 Great Natural Fats
Avocado
Avocados pack a powerhouse of good fats, plus fiber and lutein, which benefits the eyes. There is really no wrong way to eat avocados. Slice them up and add them to your salad, on top of soup, or mash them as a side of guacamole. Guacamole toast, possibly topped with sundried tomatoes or a dollop of sour cream, is a tasty spin on the typical guac-and-chips combo. Avocado mayonnaise is also all the rage, and you can easily whip some up at home.
Nuts
Walnuts, pistachios, almonds and other nuts are loaded with good fats. The carotenoids in most nuts help eye function, while the vitamin E contributes to smooth skin. Choose raw and unsalted nuts, organic when you can, to get these natural fat benefits. Make a handful of bagged nuts to keep at work, in your car, and at home to have on hand when hunger strikes.
Nut butters
You can get all the good benefits of nuts from nut butters as well. But make sure to watch your serving size, as the calories and fat can quickly add up. Toss some nut butter on apple slices, or on whole grain bread in your lunch.
Salmon
Salmon is full of good fats and high in omega 3s. Swap out half of your typical dinner meat meals for salmon instead. Research salmon recipes for fresh ideas.
Flax and chia seeds
These seeds are tiny powerhouses of good fats, and have even been shown recently to help with hormonal balance in women. Toss some of these seeds in your salad or smoothie every day for a small, but high health boost.
Edamame
Edamame is a great plant-based source of protein with both mono and polyunsaturated fats. Toss some edamame in your salad, or in snack-sized bags for daytime snacking. Dip in hummus for a special treat, and use them as a healthy alternative to tortilla chips.
Olive oil and olives
Olives are loaded with monounsaturated fats, and have been known to aid in cancer prevention. Mediterraneans know a thing or two. Add olive oil to whole grain pasta creations, and spread olives over your salad.
Eggs
Eggs are loaded with vitamins and minerals and abound in amino acids, especially the yolk. If you know and trust your farmer, or have your own chickens, you can add a raw egg to a smoothie. Otherwise, lightly cooked eggs are a wonderful breakfast. If you are low on time, hard boil eggs each weekend for grab and go breakfasts during the week.
Full fat dairy
Full fat dairy (ideally organic and raw) including cheese, milk, yogurt, and kefir is loaded with good fats, enzymes, and omega 3’s. If you struggle eating cow milk because of the lactose, goat milk is a great alternative. Add a cup of full fat kefir or yogurt to a daily morning smoothie.
Dark Chocolate
No list would be complete without chocolate, but organic, dark chocolate can truly be healthy. In addition to good fats from the cocoa butter, chocolate is loaded with antioxidants and good fatty acids. When is the best time to eat chocolate? Anytime, but ideally when your kids have hit the hay after a long day.
Why You Should Be Eating Fat
If you’re a part of the population that was duped into believing that all fats are bad, it may feel daunting to add them back into your diet at first, especially if you are trying to lose weight and get healthier. I totally get it.
Remember that your body is an amazing machine designed to keep you healthy and in tip top shape as long as it possibly can. Believe it or not, if you eat very little fat, your body may be holding onto every ounce to be sure it has enough. This is how introducing fat into your diet can actually help you lose weight.
If you are in that situation, let your body get the most nutrients out of healthy fats by eating your high-fat foods alone, as snacks, so that your body has the ability to fully digest and use the fats. Sometimes, when we eat fats, proteins, and carbohydrates all at once, our stomach secretes numerous juices to digest each, and some of the nutrients are lost.
Eating whole fats and drinking lots of water can aid your metabolism, brain function, and maybe even help you attain your ideal weight in the long run. Your body needs fats to survive, so ditch the notion that all fats are bad, and include lots of great fats in your diet today!
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Danielle Olson
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