Don’t be afraid to include some high fat foods in your diet for better health. Back in the 1980s, fat became the villain that we needed to avoid for heart health and weight loss. Unfortunately, most low fat products ended up being high in sugar or strange artificial ingredients that might do us more harm than the original fat. We also didn’t understand the health benefits we could gain from good fats such as the anti-inflammatory Omega-3 fats from fish or flax.
The concern about eating fats is that they are more calorie dense than proteins and carbohydrates. From this viewpoint, cutting out fat cuts down on calories and watching calories can help us maintain a healthy weight. But eating foods that have fat in them may help us feel more full and satisfied, which can help us avoid excess snacking. While if we ate a low fat product that was high in sugar, the possible blood sugar and energy crash later could make us want to eat more.
What are the possible health benefits of having healthy fat sources in your diet? Healthy fats can be important for our brain health. I think of the brain as being a complex series of “wires” that conduct electrical impulse. The insulation that surrounds those “wires” is made from fat, therefore our brains need fats to function properly. Certain fats can also be important fuels for our brain cells.
Choosing healthy fats, particularly sources of Omega-3 fatty acids, can reduce inflammation in the body and even protect us from heart disease. Some traditions recommend higher fat consumption to help with allergy and sinus issues. This is possibly related to inflammation reduction and/or adequate moisturization of the sinus passages. Likewise, healthy fats can be vital for healthy skin. I also look for adequate fat intake when trying to find underlying causes of constipation. Sufficient water, fiber and fat consumption can be important for proper bowel health.
Even saturated fats aren’t the offenders we once thought. For years, we were told that saturated fat from meat and dairy products contributed to heart disease. Now even more conservative groups are starting to question this connection, citing a recent study that showed higher saturated fat consumption didn’t mean higher rates of heart disease when looking at large population studies. The unique saturated fats in some oils like coconut oil are even being touted for their particular weight loss and brain health benefits.
There is still one type of fat out there that we need to avoid: transfats. These are the artificially made fats that were originally produced to replace butter and other saturated fats. Now, we know that these hydrogenated fats found in shortenings and many processed foods are the worst culprits when it comes to heart health. Surprise, surprise, the unhealthy fats are the artificial ones!
Besides avoiding transfats, the most important consideration is picking fat sources that bring a lot of other additional nutrients to the table. Many processed foods that are high in fat are just junk. Think of donuts and other white flour laden deserts. Now, stop thinking about donuts, and chose instead foods like nuts, avocados, eggs, and olive oil. These healthy fats sources are also loaded with vitamins and antioxidants to help protect our health.
Finally because high fat foods are calorie dense, we need to watch our serving sizes. For instance, a serving of nuts is generally ¼ cup, so don’t sit there and eat a whole pound.
We are all different so the amount and types of fat we need can vary, but healthy fats are now in the good foods column. So don’t run from these healthy foods due to outdated propaganda.