Not all fat is bad! Certain types of fat can even help you lose weight! Fat is an important part of a healthy diet, it can reduce your risk of heart disease as well as help to regulate your blood sugar levels.
Most people think of fat as something to avoid which is a big mistake, lack of healthy fats can actually trigger the body to store fat, hence gain weight.
Fat in your diet can help improve your mood, boost your well-being, and even trim your waistline. So what really matters is what type of fat you eat. But remember – too much of anything isn’t good for you. Anything more than 35 percent of your daily calorie intake from healthy fats is too much fat. Saturated fats (like cheese) should be limited to less than 10 percent of that number!
The fats you want to friend with:
These essential fatty acids are necessary for human health, but the body cannot make them. These fats reduce the risk of fatal heart attacks and may reduce the risk of stroke as well.
Found in: vegetable oils, walnuts, flaxseeds, soy products, fish, seafood and fish oils.
• Omega – 3 Fatty Acids
Helps reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis.
• Omega – 6 Fatty Acids
Stimulates skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.
Point to remember:
When food manufacturers reduce fat (low fat / fat free / reduced fat products) they often replace the missing fat with carbohydrates from sugar, refined grains, or other starches. These starches ate very quickly absorbed affecting our blood sugar and possibly resulting in weight gain and diseases.
• The so called “Good” – unsaturated fats:
Monounsaturated and polyunsaturated fats have a lower disease risk. And we have monounsaturated (almond, olive and rapeseed oil, nuts, seeds, avocado) and polyunsaturated (vegetable oils, fish oils, sardines, mackerel).
• The “Bad” fats are trans fats
These are artificially created and increase disease risk, even when eaten in small quantities. Foods containing trans fats are mainly processed foods (margarine, snack foods, comercial chocolate, fried foods and shelf-stable baked goods).
• Saturated fats
Are not as harmful as trans fats, but should be consumed in moderation. Saturated fat is found in meat, dairy products, egg yolk and palm oil.