3 Big "Fat" Suggestions: Why You Should Focus on the Types of Fat You Eat & Not the Amount

There is a common misconception that fat is the enemy when it comes to weight loss and overall health, but in reality your body needs fat for energy, to maintain healthy cell membranes, to support a healthy immune system, to absorb essential fat soluble vitamins like A, D, E, & K, to maintain a healthy weight, and to support a variety of other everyday body functions. 

In fact, dozens of studies show that low-fat diets are no better for your health for most people than moderate or high fat diets, and may even be worse for many people.  Scientists agree that including adequate amounts of healthy fats in your diet is monumentally important to maintaining good health. 

So, when it comes to including fat in your diet, we suggest you focus you on the type of fats and not the amount of fat you consume which is why we've devoted our weekly What's That?! Wednesday post to these...

3 Big "Fat" Suggestions:

1. Avoid "Low Fat or "Fat Free" Items  - Unless they come in nature that way (i.e - most fruits, vegetables, whole grains), then you should not consume anything that has been made "low fat" or "fat free". When a manufacturer makes a food low fat or fat free they often replace fat with sugar, artificial sweeteners, salt, or starch.  And remember, when we give our bodies foods that have been modified or are not in their natural state, our bodies know something is missing and respond by sending craving signals for sugars, carbohydrates, and salts - thus continuing the cycle of unhealthy cravings. Eating these types of foods will lead to weight gain and the inability to maintain a healthy weight, and can increase your risk for heart disease, hypertension, and high triglycerides.  We recommend you avoid any pre-packaged food including breads, chips, crackers, cookies, baked goods, condiments, salad dressings, frozen foods, etc. that are labeled 'fat free' or 'low fat'. This suggestion includes items like dairy folks - we strongly advocate that you not consume dairy products that are 'fat free' or 'low fat,' including yogurts, milks, ice cream, and cheeses. 
   
   
2. Never, Never Eat Trans Fats! - These fats form when vegetable oils harden through a process called hydrogenation and have been proven to raise LDL (bad cholesterol) and lower HDL (good cholesterol) levels, which is exactly the opposite of what you want maintain good cardiovascular health. These fats clog your arteries and significantly raise your risk of developing type 2 diabetes, heart attack, stroke and other serious health problems. Trans fats are mostly found in processed foods, fast food, and in many restaurant foods. The most important thing to do is read the label and make sure the trans fat line reads "0" ZERO but you also want to peek at the ingredient list so you can make sure to avoid products that contain partially hydrogenated oils as well. 
   
   
3. Include Healthy Fats with Every Meal - Generally the healthiest fats for us to consume are unsaturated fats (see list below), healthy saturated fats from coconut oil (read our blog on Health Benefits of Coconut Oil here), and for those of us who eat meat as well, a limited amount of high quality, organic meats and wild caught fish. 
   
   High quality organic and raw dairy products in limited amounts can also be considered for those who eat dairy as part of their diet. A limited amount of organic eggs from pastured chickens are also an excellent source of healthy fats for those who choose to include eggs in their diet.
   
   Some of the best choices for unsaturated fats in most any diet include: olive oil (at low temps or unheated), avocados, walnuts, peanuts, and almonds. Seeds are also an excellent source of healthy fats - our favorites are hemp seeds, flaxseeds, sunflower seeds, chia seeds and pepitas. Make sure to especially include sources of omega 3 fats like flaxseed, flaxseed oil, walnuts and walnut oil as these healthy fats have been shown to play a large role in reducing inflammation and improving immune function. If you are a meat eater, the best source of omega 3 fats is from wild caught salmon or high quality fish oil or krill oil. 

Be sure to include a little fat at every meal. For example, breakfast can include a green smoothie with hemp seeds or nut butter. Try our Chocolate Peanut Butter Smoothie or our Chocolate Maca Chia Breakfast Pudding. Lunch can include a mixed green salad with walnut, olive oil, or flaxseed oil as part of the salad dressing and some fresh sliced avocado- try our Spring Pea Salad with Roasted Fennel and Chickpeas. For dinner, you can cook your food in coconut oil, include a high quality organic meat or wild caught seafood, or add other healthy fat ingredients like nut butters or raw nuts - try our Cucumber & Carrot Noodle Salad with Peanut Dressing, our Asian Walnut Lettuce Wraps, or our Summer Corn Fritters with Wild Smoked Salmon.

Hope these big fat tips have been informative to you...as always feel free to comment below or contact us directly with questions, to work with us one on one, or just to add your thoughts. 

Wishing you good health!
~Billie & Jennifer

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