The word FAT has become such bad, scary word in today’s society. You see all over the ‘low-fat’ & ‘fat-free’ diets or grocery items and choices which we have been conditioned to reach for thinking that anything with fat is bad, and anything fat-free is good. But what if I was here to tell you that fat …isn’t a scary word. In fact, you should be eating fat. Like all things, everything in moderation and in the right amounts and right quality! But yes, fat is actually something you want to be eating! Let me elaborate :)
All fats are not created equally — which means we need to know where to get our fats and which ones are better quality. Fat can be broken down into 3 categories: unsaturated, saturated, and trans fats.
Transfats are the ones you want to avoid pretty much altogether. These are often found in ultra-processed foods and often promote inflammation. Basically - steer clear of these! A easy way to look out for these is when you see the ‘hydrogenated’ or ‘partially-hydrogenated’ on the ingredients list.
Next we have our saturated fats. These are somewhat controversial and there is a thin line in how much you should have. Saturated fats are found in things like coconut oil, grass-fed butter, and whole dairy. When paired with a healthy, well-balanced diet, these fats can have great health benefits. It is when we see lots of butter incorporated into a carb-heavy, vegetables-lacking, sugar-filled diet that we start to see that health concerns like high cholesterol levels. A little bit of coconut oil, grass-fed butter, or dark chocolate mixed into a low-sugar, veggie-filled, and good carb diet is okay.
Lastly, we have unsaturated fats. Foods such as nuts, seeds, avocados, olive oil, and fatty fishes are great sources of fats that support your immune system, brain function, and reducing inflammation. And thats just to name a few.
Fats are one of our body’s macro-nutrients, which means we need it in order to have a balanced diet. When we avoid fat all together, you might start to notice your head feels foggy and body feels off. Thats because your brain actually needs fat to function and fat-soluble vitamins like A, D, E & K need fats in the meal to take in the benefits from the foods you eat.
So now that you know fat isn’t a scary word — lets just touch on why we want to stay away from manufactured "low-fat and “fat-free” products. You already know that fat has all these benefits so why keep that away from your body. Items that are labeled ‘low-fat’ or ‘fat-free’ that aren't naturally that way to begin with are going to need to make up for the flavor that gets taken out when the fat is removed. These items are often super high in sugar to make them taste good. So not only do you lose the benefits of the fat but you also are now just eating more sugar which then turns into fat in the body. Instead, opt for a snack or food that has a little bit of good fat like:
Nut butter and an apple
Plain greek yogurt with some fresh berries
Blenderbomb Bomb bar filled with nuts and seeds
Cheese with some seed crackers
Last exciting piece of info I’ll leave you with - Fat helps burn fat . Yes, read that again. By eating fat you can actually aid weight loss. When you eat fat, it helps pull stored fat from the body and it uses fat as the fuel source. It also keeps you fuller longer, so you aren’t reaching for the chips and cookies to snack on.
So there you have it friend, Fat can be your friend. Just like anything, finding a balance it key! And everyones will be different so find what works for you.