well, that sounds like an obvious question, but the thing is NO.
how many times have we been told that fat is not good? that we should reduce our intake? and the nutrition labels in Australia that give health stars based on how many fats there are (giving almost 0 to coconut oil?!)?!
What is this all about then?
In our world of Fad diets, Insta Inspoers, UNaccredited nutritionists and people giving random nutritional advice, the fat issue is a goodie. From trends like low-fat, high-fat, low-carb, paleo, keto it can get very messy and confusing.
Here’s how it works: our bodies make fat in response to excess carbohydrates.
Carbohydrates, not fat. Carbs are that macro that heavily impacts our bodies because it plays such an important role in insulin regulation. Not that the other macros are not important (they wouldn’t be called mAcros).
So why all this fear of fat? We were told for decades to eat low fat, following a low-fat diet that took a toll on our health. The number of cardiovascular events keeps increasing, not slowing down. So what is the problem?
The problem is FAT is a great nutrient. It helps us feel full, releases bile, gives structure to our cells, gives us energy and more ATP as a result of the beta-oxidation pathway (MORE THAN CARBS!) and some fats provide fuel for our gut microbiota.
Not to mention the good old olive oil full of antioxidants!
A diet low in fats can have a huge impact on our overall health because fat is a MACROnutrient. Any time we shift around our Macros ratios we have different outcomes to different ends of the spectrum.
Diets high in grains and phytates are more inflammatory than diets with a healthy ratio of omega-6 to omega-3, comprising of more grass-fed, healthier saturated and polyunsaturated fats.
So, we have to make sure we incorporate fats in our diet, maybe with some nut-butters, seeds, oils, avocados, fattier fish like salmon, grass-fed butter. Some of these fats also have the good omega-3.
Incorporate fats in a meal really help to make us feel full to avoid to reach for the dessert after dinner and don’t feel famished in the morning.
For oils, my suggestion is to cook with Ghee, or coconut oil, as they have a high smoking point; olive oil is best raw that retains all the vitamin E and the good anti-inflammatory properties; and bake with Ghee, it’s a slower rise in temperature and more stable.
My favourite seeds and nuts are hemp (great amino acid profile too), brazil nuts (awesome for selenium) and walnuts (when I buy these they stain my paper bag of oil, that much oil!).
and Avocados are life, I mean incorporate half or a third of an avo to ANY dish really makes the difference and they are really a nutritional bomb.
Salmon, sardines, anchovies are my favourite fish, just make sure they are wild-caught and come from a part of the world that is not overly polluted. Also the bigger the fish the bigger the amount of metals in the flesh, so always choose wild-caught over farmed.
It’s the TRANS you need to stay away from. Those are toxic bastards that just harm, are of NO use to our bodies. Also, burnt oils.
There you have it! Fats don’t make you fat! Fats are an ESSENTIAL nutrient that we need daily on our plates!
Long gone are the days when “eggs have too much cholesterol, you can’t eat too many in a day” or “butter will make you fat” or “shouldn’t have more than one tablespoon of olive oil on your salad”. Now we know better, well, the last 40 years of worldwide nutrition proved it.
Do you think you eat enough good fats daily? is there a macro that you eat more than the other?
Let me know below or via DM x
FYI: just a snippet from a very interesting study comparing two weight loss groups using a low-fat vs low-carbs diet. The low-carbs with higher fat intake ended up having a much greater weight loss result AND!…
Despite the higher fat intake (BOTH saturated and cholesterol), the group maintained normal levels of glucose, blood pressure and insulin.
Here is the study: Brehm, B. J., Seeley, R. J., Daniels, S. R., & D’Alessio, D. A. (2003). A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women. The Journal of Clinical Endocrinology & Metabolism, 88(4), 1617–1623. doi:10.1210/jc.2002-021480