Stop fearing fat
I grew up on a low-cholesterol diet most of my childhood, obsessing about how much fat was in each of my meals. High-fat foods in my family had a BAD rap and when my bad cholesterol normalized... that negative association with fat remained.
Like me, most of us grew up thinking that all and any kind of fat was BAD for us. In the 80s, we were told that ‘low fat’ was the ultimate indicator of a healthy meal. But fast forward to 2020 (almost!), modern medicine has begun to recognize and socialize the importance of good quality fats in our diet and health.
Yes, certain fats are indeed unhealthy and should be avoided (scroll down to read which ones) but fat also have lots of benefits. It’s just a matter of knowing which ones to eat!
BENEFITS OF FAT
Fat plays an important role in the body, particularly in the production of all cell membranes, many hormones, the walls that surround our nerves, connective tissues like tendons and ligaments, and the oils that keep our skin youthful.
Those who eat too little fat in their diet will experience lower brain power (brain is mainly fat with water and electrolytes!), weak muscles, low immunity, dry & aging skin, hormonal imbalances (fat has influence over our nervous and endocrine systems), brittle hair and nails.
HEALTHY FATS TO FAVOR
🍽 Healthy fats from naturally occurring sources such as vegetable oils, nuts, chia and flax seeds, whole or non-dairy milk, salmon and eggs.
🍽 Oils such as olive, sesame, coconut and ghee
⚠️ If you are heavy, reduce your intake of fats. Not only will they increase your risk of cardio vascular disease but also of diabetes. If you do take lighter oils like safflower.
FATS TO AVOID
🍽 Trans fats like margarine but they can also be hidden in foods like boxed foods, peanut butter, croissants, pastries, doughnuts etc. Avoid ingredients like "hydrogenation" or "partial hydrogenation"
🍽 Enjoy saturated fats in moderation like red meats. Avoid fried foods or ‘low fat’ anything, always pick the real thing!
🍽 Some oils use GMO products, like canola, grapeseed, & corn oil
