Fat is your friend!
Fat has been vilified for the past few decades, this was based on flawed research at the time and a government keen to get policies in place. It can be confusing to know what the right thing to do is, so here is a breakdown of fats.
• Monounsaturated & Polyunsaturated fats: The healthiest & best fats –Olives, Flaxseed oil, Olive Oil, Avocado, Nuts especially macadamia and Oily Fish i.e. Salmon, Mackerel and Sardines. Sometimes also referred to as Omega 3 fats.
• Saturated Fats: Cheese, Butter, Cream, Full Cream Milk, Coconut Cream/Milk/Coconut Oil (When eating a low carbohydrate diet these can often be eaten freely)
• Hydrogenated and Trans fats: Found in fast foods and commercial baked processed foods like donuts, cakes, margarines and butter alternatives.
*Trans fats are formed through an industrial process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature. This partially hydrogenated oil is less likely to spoil, so foods made with it have a longer shelf life. Trans fat raises your LDL (“bad”) cholesterol and lowers your HDL (“good”) cholesterol. Trans fats also cause inflammation in the body.
COOKING OILS:
• When cooking at high temperatures use Coconut Oil, Ghee, Butter or Lard.
• When cooking with lower temperatures, Olive Oil is ok to use.
• Avoid rice bran, canola, sunflower, safflower, and other vegetable seed oils. These
oils are inflammatory.
See below some of the health benefits of consuming fats daily.
1. Heart Health: Healthy fats, such as monounsaturated and polyunsaturated fats, have been linked to a reduced risk of heart disease. They can help lower bad cholesterol levels (LDL cholesterol) and increase good cholesterol levels (HDL cholesterol), thus promoting cardiovascular health.
2. Brain Function: The brain is composed largely of fat, and incorporating healthy fats into your diet can support cognitive function. Omega-3 fatty acids, in particular, are crucial for brain health and have been associated with improved memory and concentration.
3. Joint Health: Omega-3 fatty acids have anti-inflammatory properties that can benefit joint health. They may help reduce symptoms of conditions like arthritis and contribute to maintaining joint flexibility.
4. Weight Management: Healthy fats can contribute to a feeling of satiety, which helps control appetite and reduce overeating. Including fats in meals can help you feel full and satisfied for a longer time, potentially aiding in weight management.
5. Nutrient Absorption: Certain vitamins, like vitamins A, D, E, and K, are fat-soluble, meaning they are better absorbed when consumed with fats. Including healthy fats in your meals can enhance the absorption of these essential nutrients.
6. Skin Health: Fats play a role in maintaining healthy skin by providing moisture and supporting the skin barrier. Omega-3 fatty acids, in particular, have been linked to reducing inflammation and promoting skin health.
7. Hormone Production: Fats are crucial for the production of hormones in the body. Hormones play a vital role in various bodily functions, including metabolism, mood regulation, and reproductive health.
8. Cell Structure: Fats are a fundamental component of cell membranes. Consuming healthy fats helps maintain the integrity and flexibility of cell membranes, which is essential for proper cell function.
9. Energy Source: Fats are a concentrated source of energy. Including healthy fats in your diet provides a sustained and efficient source of energy, especially during periods of low carbohydrate intake.
