Navigating the 'F'-Word: How to Leverage Dietary Fats for Optimal Health and Weight Loss
Read Time: 3 min
We all are afraid to say and use the 'F'-word, which is fat. But we are going to be discussing dietary fats today. In the 1960's fats, they caught their bad rap. The thought was body fat was due to the large consumption of fatty foods in the USA. The recommendation from National Health guidelines during that time was for people to cut down on fat, and so Americans followed. But, unfortunately, to replace the deliciousness that fats bring to food was replaced with sugar and sugar from carbohydrates.
What is the role of fats in our diet?
Fats are essential to one's diet. So much so crucial that when we eat excess carbohydrates, our body converts it into fat and stores it away for later. Fat adds flavor to our food, making us feel fuller. In addition, we need fats to absorb vitamins A, E, and K. Our brain uses fat and is thus necessary for memory. Finally, fats help maintain blood sugar even, so fewer insulin spikes can affect the food choices we make or crave.
So then fats are thumbs-up?
So let's do a quick lowdown on the different types of fats. There are "good" or unsaturated fats, and "bad" fats are trans fats and saturated fats.
Trans fats are artificial fat produced by partially hydrogenated oils. They are present in processed foods so that foods can have a longer shelf life and cut your life expectancy. Their daily consumption should be ZERO or NONE. Trans fat increases LDL (L here stands for lousy), which is 'bad' cholesterol, and decreases HDL(good cholesterol). So definitely read the food labels to ensure there is no trans fat.
Saturated fat also increases LDL cholesterol, a risk factor for heart disease and stroke. Saturated fats are primarily found in foods from animal sources, except coconut and palm oil have saturated fats. Foods containing high amounts of saturated fats are fatty cuts of meat, lard, butter, ghee, and hard cheese, such as cheddar. So limit the amount of daily saturated fat to 10% of total daily calories.
Unsaturated fat is either Monounsaturated or polyunsaturated fat. Unsaturated fats assist in lowering the LDL and increasing the HDL, so reducing heart diseases.
Foods with monounsaturated fats are
olive oil
canola oil
sunflower oil
safflower oil
rapeseed oil
spreads made from these oils, such as ' I cannot believe it is not butter vegan.'
avocados and avocado oil
Nuts such as walnuts, pine-nuts, almonds, brazil nuts
seeds such as pumpkin seeds, sunflower seeds, sesame seeds
Polyunsaturated fats are either Omega-3 or Omega-6 fatty acids. Our body does not produce these, so our diet is the source. Omega-6 fatty acids can be obtained from plant sources in the diet, including walnuts, pine nuts, and Brazil nuts (in this order containing the most Omega-6 fatty acids).
Salmon, tuna, herring, sardines, trout, or Mackerel are great Omega-3 fatty acids sources, but Omega-3 is predominantly found in animal diets. Walnuts and flax seeds are the only two sources of Omega-3 fatty acids that are plant-based.
Tell me, eat or don't eat nuts while trying to lose weight?
We say yes, eat nuts on your weight loss journey to keep the view enjoyable. Nuts are made of good fats, and though fat is dense with calories (9 calories per gram) better than saturated fats or trans fats. In fact, a large, long-term observational study showed that unhealthy foods such as french fries, potato chips, and processed meats with a 1/2 oz or 14 gms of nuts might help keep the gradual weight gain off. And then the added benefits of lowering the bad cholesterol and improving the good cholesterol.
Time to face the 'F'-word, folks! Fats aren't all bad; it's about choosing the right ones. Think of good fats as superhero sidekicks in your diet while avoiding the villainous trans and saturated fats.
Unsaturated fats from avocados, nuts, seeds, and oils are the unsung heroes, helping lower bad cholesterol and reduce heart disease risk. On a weight loss journey? Don't abandon fats! Instead, embrace nuts like long-lost friends, swapping out unhealthy foods for a moderate serving of these heroes.
But remember, moderation is key - even when it comes to our nutty pals. Don't go NUTS over the nuts, or you'll find yourself in a nutty predicament. Instead, keep a balanced approach, and let the 'F'-word become your ally in achieving a healthier, happier life. So go on, embrace the fats, and let the good times roll (or, should we say, let the good fats roll)!
