For most of us who grew up in the 80s and 90s, we were pretty much told our whole lives that fatty foods are bad. They cause high cholesterol, clog our arteries, give us heart disease, and make us fat. In other words: avoid fat at all costs. And we listened.
Low fat products began springing up left and right: low fat yogurt, low fat milk, zero calorie this, zero calorie that.. But along the way, in an attempt to avoid the "bad fats", we completely forgot about the good fats our bodies need to thrive. It is important to remember that all fats are not created equal, just like all calories are not created equal. A big reason fats have been given a bad rep is because they contain more calories per gram than any other food. Fats have 9 calories per gram, while carbs and protein have 4 calories per gram. For the calorie counters out there, it's easy to see why fat would be something highly avoided. But as we now know, quality should be considered over quantity when it comes to food; it's not about how many calories you are consuming, but what kind of calories you are consuming. The more we can crowd out the empty junk calories, the more our body has room to take in the good stuff.
Because of this, many of you are probably wondering what are these good fats you speak of? Do they really exist?! And yes, you may have heard about omega-3 fatty acids, you may even be on a fish oil supplement, but how can you make sure you're truly getting the right fats out of your diet? And what misconceptions about fatty foods do you have that need to finally be put to rest? Are you still grabbing the low fat diet version of whatever it is on your shopping list? Or are you ready to transition to a whole foods approach? Today I plan to lay it all out on the table: the good, the bad, the down right essentials. If I truly have one piece of advice to give as a health coach to someone who wants to increase their energy, balance their blood sugar, loose weight, lower their cholesterol, and decrease cravings it would be EAT MORE FAT. Thats right! Introducing more healthy fat to my diet has completely transformed the way I feel physically, mentally, and spiritually.
The benefits of a high fat diet include:
- Curve your cravings & control your hunger
- Balance your blood sugar
- Balance your hormones
- Sustained & longer lasting energy
- Better brain function
- Speed up your metabolism
- Burn fat & loose weight
Now comes the ever important question: What fats should you actually be eating?!
Let"s start with the basics(ish):
Types of Fats:
There are 4 types of fats you should get to know.
1. Monounsaturated Fatty Acids
- The "heart healthy" fats
- liquid at rom temperature
- promote good cholesterol (HDL) and lower bad cholesterol (LDL)
- Found in nuts & seeds, avocados, and vegetable oils like olive oil & grape seed oil
2. Polyunsaturated Fatty Acids
- The "brain healthy" fats
- liquid at room temperature
- essential in the diet because our bodies can't create them
- 2 kinds:
- Omega-3s (EPA, DHA, & ALA)
- EPA & DHA found in fatty fish such as tuna, salmon & mackerel. These sources are great for brain health.
- ALA is found in flax seeds, chia seeds, walnuts, & organic grass fed eggs. These sources are great for lowering inflammation.
2. Omega-6s
- Found in nuts, seeds, soy, soybean oil, safflower oil, and corn oil
Omega-3s are anti-inflammatory, while omega-6s cause inflammation in the body. Both processes are essential, so it is important to strike a healthy balance between the two. However, many people eat a diet high in omega-6s (think of all the soybean oil & corn oil in processed foods) and low in omega-3s. It is important to remember that most disease in the body starts with excess inflammation, so adding more omega-3 fatty acids to your diet is a great thing to do for your health.
Pro tip: Grass fed animal products are higher in omega-3s, while grain fed animal products (factory farmed) are higher in omega-6s. Choosing organic meat instead of factory farmed may reduce inflammation in the body.
3. Saturated Fats
- solid at room temperature
- found in animal fat, dairy, lard, coconut oil, and palm oil
While it has become common knowledge that saturated fats may be linked to cardiovascular disease and obesity, they do have a place in a well balanced diet! Many people are simply eating too much saturated fat, most of it coming from poorly processed meat and dairy. Although intake of saturated fat should be limited, it can be a great source of concentrated energy and help to balance our hormones. If you are eating a well balanced diet, there is no need to fear these fats. I add coconut oil to my smoothies and lattes for an extra boost of energy. Coconut oil is also a great source of lauric acid, which carries anti fungal and antibacterial properties. When considering saturated fats, always look to the quality of the source. Try to choose grass fed butter and unrefined virgin oils.
4. Trans Fats
- bad, bad, bad, AVOID
- very inflammatory and associated with clogged arteries & heart disease
- found in packaged and fried foods for ex: processed baked goods, frozen prepared foods, & margarine
Trans fats are an industrialized fat created when liquid fats are transformed into solid fats by adding hydrogen. (Think of vegetable oil being turned to margarine). These fats lower your good cholesterol (HDL) and raise your bad cholesterol (LDL). Avoid foods with "partially hydrogenated oils" listed in the ingredients.
There you have it. The four types of fats, what they do for the body, and where to find them. Now that you have the info on which fats you should be eating, what to do next? Follow the tips below to make sure you're getting the right fat in to every meal.
1. Clean up your animal intake.
As explained above, the type of diet an animal is fed affects the type of fat found in it's meat. Buying grass fed, organic meat and dairy products such as grass fed butter is a great way to ensure you're getting a cleaner and healthier fat source. It's also important to consider just how much meat you're eating. Do you eat it everyday? At every meal? And how large are your portion sizes? The USDA recommends a portion size of 2-3 oz (the size of your palm) for each meal. Most portion sizes are double or triple that! Think of meat more as a side dish instead of the all star of the plate.
2. Use the right oils
Choose oils like olive oil, avocado oil, sesame oil, grape seed oil, and flax seed oil. These oils are high in monounsaturated and omega-3 fats. Although they can withstand some heat, these oils should not be used for high temperature cooking as it can damage the molecular structure of the oil causing it to become rancid and form free radicals. Free radicals cause oxidative stress in the body and can lead to cancer and other diseases. To battle the effect of free radicals, eat a diet high in antioxidants. Oils such as soybean oil and corn oil are commonly found in processed food and that is because corn and soy are monocrops subsidized by the government so they are cheaper to produce and produced in large quantities. These oils are higher in omega-6s, and can cause inflammation when consumed in high amounts. They are also incredibly unstable when exposed to high temperatures, even more so than the monounsaturated fats, so do not expose them to heat. Coconut oil is great for cooking on high heat because it is a saturated fat. Saturated fats like coconut oil, palm oil, and butter are more stable because they are solid at room temperature and less likely to go rancid at high temperatures. Use these oils for cooking and baking. When it comes to choosing the right oil, always go for quality. Choose unrefined, extra virgin oils bottled in glass.
3. Add a fat to every meal
Now that you have the basic knowledge to determine which fats are right for you and which you should avoid, it's time to start replacing the good with the bad. Introducing more healthy fat into your diet will naturally crowd out the bad stuff, help manage your sugar cravings, and keep you full longer. For some ideas on what to have on hand in the kitchen, check out my pantry essentials for a sugar free life. Add a spoonful of nut butter to your morning smoothie, yogurt, or breakfast bowl. Top your veggies and entrees with almonds, walnuts, chia seeds, flax seeds, or sesame seeds. Add a can of tuna or salmon to your next salad. Replace those store bought condiments with a rich olive oil or avocado oil. Dip your apple and banana slices in a cup of almond butter or tahini. And always remember, avocados are your best friend. There are lots of ways to include more nuts, seeds, nut butters, oils, and fish into your meals. And know that every time you add a healthy fat, your meal just got seriously upgraded!
To your health,
The Homemade Sage xo