Is Consuming Fat Really Healthy for Me?
With extremely high-fat diets like the Ketogenic Diet, gaining in popularity right now, it’s no wonder people are questioning their fat consumption. Consuming healthy fats is important, however, so many Keto recipes I’ve picked up are filled with ingredients like cheese, bacon and cream. These items are not only very high in fat and calories, they are also historically products we’ve been told to restrict, especially when trying to lose weight. These diets are making today’s nutritional landscape quite confusing.
No matter what someone tells me, I don’t believe eating bacon and cream cheese everyday can ever be healthy. There are lots of healthier foods high in fat that you can include in your diet. Fish, avocados, pure oils, seeds and nuts contain most of the healthy fats you need.
Although I believe healthy fat consumption is important, I don’t believe it should be eaten more than healthy carbs lower in starch, like vegetables and many fruits. One of the major things I don’t like about the Keto diet, is that it almost completely restricts fruits. I believe eating healthy is all about getting balance and variety into your diet. That being said, my intent here is to discuss the importance of eating healthy fats.
Consuming Healthy Fats is Important because:
- Are an important source of energy.
- Balance and carry hormones throughout the body.
- Form the brain and nervous system.
- Improve skin and tissues.
- Provide two essential fatty acids that the body can’t make; omega-6 and 3.
For those of you working on weight loss, try balancing your intake of fat so that it’s inversely proportional with carbs. In other words, if you’re going to eat a meal high in fats, reduce your starchy carbs during that same meal.
Types of Fats
There are three different sources of fats including:
Be sure to get a balance of all three of these fats to help with regulating your hormones, immune system and inflammation.
There is 1 Dangerous Fat You Should ALWAYS Stay Away From
Trans fat is a dangerous and extremely unhealthy food to ingest. This processed and unhealthy fat only exists because it makes processed foods taste better, and it gives them a longer shelf life. Research shows when you consume too much of this fat regularly, you have an increased risk of suffering from heart disease, type 2 diabetes, Alzheimer’s disease and/or high levels of bad cholesterol.
Beware, if product has <0.2 grams trans fat the manufacturer can say product is trans-fat-free. This may not seem like a lot, but we should be avoiding trans fats completely. Other names manufacturers can use for trans fat include: hard margarine, hydrogenated fats and oils, partially hydrogenated fats and oils and shortening. Pay attention when reading the ingredient labels of all products you’re buying, you may be surprised!
Tips to Maintain Your Healthy Fats Intake
- Consume only a thumb-sized portion of nuts and/or seeds in a snack or meal. Many people eat far too many nuts in one sitting.
- Always measure out the oil you use.
- When cooking with oil, fill a spray bottle to spray pans and heat the oil before frying to prevent food from soaking it up.
- Eat fewer prepackaged and “ready-to-eat” meals
- Order gravies, sauces and salad dressings “on the side.
- Consume meat alternatives including beans, lentils and tofu, regularly.
- Make homemade salad dressings consisting of olive oil, vinegar, lemon juice, Dijon mustard and herbs.
To Sum it up…
There are many health benefits to consuming a balance of saturated, monounsaturated and polyunsaturated fats. The only fat that I try to stay away from 100% of the time is trans fat. In my opinion, consuming too much fat isn’t a good thing. I don’t think they should be eaten more then healthy carbs low in starch, like vegetables and many fruits. Give the tips I’ve provided above on how to limit your fat a try, and let me know which one is your favourite.
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