Healthy Fats and Why They Are Important
Gone are the days of fearing fat! There are different kinds of fat and if you choose wisely, it can actually be good for you. A giant cheeseburger is not your friend, but beef or chocolate actually might be. That is indeed what you just read: beef and chocolate.
There’s always a catch. Don’t run out and stock up on your favorite candy bar or whip up grilled burgers everyday for lunch. Educate yourself about what kinds of meat and chocolate, and fats, can be good for you.
Doctors have warned us about the dangers of fat, so we turned to eating more carbs, sugar, and processed foods to fill our stomachs. Not a very good decision. That poor decision filled us with nothing but empty calories that burdened us with more weight. This has resulted in an entire generation becoming bigger and sicker than the previous generation. Maybe it’s time to reconsider what we think of fat because studies now show that fat, even saturated fat, is not the enemy.
What Are Some High-Fat Foods That Are Good for Us?
What about the meat and chocolate mentioned earlier? For starters, beef does not mean conventional raised, hormone- and antibiotic-fed cows. Instead try a grass-fed organic pastured cow. Real grass-fed meat is very nutritious, and it can be a part of a healthy diet if consumed in moderation. A serving of grass-fed meat contains lots of minerals, protein, and healthy fat.
Next up: chocolate. Remember, not all chocolates are equal. Walk past the candy bars and other milk chocolate products, and reach for dark chocolate instead. Dark chocolate is your friend. It is high in fat; it’s 11% fiber; and contains over 50% of your daily allowance of iron, magnesium, copper, and manganese. It is also loaded with antioxidants. And don’t forget the taste—it’s chocolate!
Avocados are another great source of good fat. That doesn’t mean run out and eat a giant plate of nachos with guacamole. Let’s stick to just the avocado or the guacamole. These green treats are high in fat—about 77% of its calories—and an excellent source of fiber and potassium, as well as being proven to have major benefits for cardio health.
Some other high-fat foods that are incredibly healthy include eggs, nuts, extra virgin olive oi, and coconut oil.
What Fats Should Be Avoided?
Just know that processed foods and foods labeled diet, light, or lite are dangerous. They can actually be much worse for you because the fat is oftentimes chemically removed and replaced with sugar. Stick to natural full-fat food items. This may require a shift from a previous mindset, but you’ll be healthier in the long run.
Take yogurt as an example. Full-fat yogurt that is full of probiotic bacteria can have powerful effects on your overall health, including combating things like heart disease.
Why Are Healthy Fats Important?
We’ve been taught that fat is bad. But the truth is fat is an important part of a healthy diet. It is recommended that adults consume about 25% to 35% of daily calories from fat and no more than 10% from saturated fat.
Fat comes in two forms: saturated fat, which is solid at room temperature, and unsaturated fats, which are liquid at room temperature, like olive oil. Your body needs both, but the majority of fat consumption should come from unsaturated fats.
A large amount of calories comes from fat and it’s a major fuel source for us. Fat gives our cells structure, and helps us absorb certain nutrients, such as vitamins A, D, E, and antioxidants. Eating fat doesn’t necessarily make you fat, but overeating it can. It also makes food more flavorful and satisfying, in turn helping you feel full and more satisfied.
Go out there and eat healthy amounts of fat, and enjoy the flavors of food again!