Isn’t Fat Bad For Me?
Dietary fat: is it good or bad?
Both. You see, not all fats are created equal.
Once fat was made the enemy, people turned instead to eating more sugar, refined carbohydrates and processed foods. A reduction in fat intake and an increase in obesity and associated diseases is no coincidence.
We grew up in the 80s, the time of neon leg warmers and frizzy perms. It was also when the low- fat message really started to take a grip. Low fat yoghurt, low fat spreads, low fat cheese … in fact low fat everything!
It’s actually the fat that makes a food taste so good and without that, flavour and texture is just not there. So that has to be replaced by something, and yup, you guessed it – it’s sugar that’s used to add flavour.
Back in the 80s we didn’t know any better- well there must be some reason for all those dodgy perms! We also didn’t know the dangers of sugar but we do now. We now know that our number one enemy is in fact sugar and not fat.
(More on the dangers of sugar in a future blog. For now, let’s focus on fat.)
The Skinny on Fats
Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behaviour problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.
That said, our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly.
So fat is no longer the bad guy it was. In fact some fat-loaded foods have even made it to the dizzy heights of super-food recognition! So let’s take a look at our top three favourites:
- Avocados
The avocado is a fruit but stands out as being quite unique amongst its fruity relatives.
Whereas most fruits primarily contain carbohydrates, avocados are loaded with fats.
In fact, avocados are about 77% fat, by calories, making them even higher in fat than most animal foods. The main fatty acid in avocado is oleic acid which also happens to be the main fatty acid in olive oil. And we know how good olive oil is for us!
When we think of a high potassium food we typically think of bananas, but avocados actually contain 40% more potassium than bananas. Let’s hope that question comes up at the next pub quiz!
They are also high in fibre with studies showing that they can lower LDL cholesterol and triglycerides, while raising HDL (the “good”) cholesterol.
Despite their high fat and calorie content, one study shows that people who eat avocados tend to weigh less and have less belly fat (the extra dangerous kind of fat) than those who don’t. Bring on the guacamole!
- Dark Chocolate
Who doesn’t love chocolate?! Chocolate, and we are talking about the dark stuff (70% plus), is one of those rare foods that is both healthy and tastes amazing!
It is very high in fat, with fat at around 65% of calories, so why are we featuring it as a super-food? Well, dark chocolate has many other hidden talents. It also contains 11% fibre as well as over half the recommended daily allowance of iron, copper, manganese and magnesium- minerals which play a vital part in all sorts of body functions and overall health.
Dark chocolate has been shown to improve brain function as well as protect your skin from sun exposure damage.
It is also packed full of antioxidants – those substances which mop up those pesky free-radicals which cause all sorts of bother. Dark chocolate is actually one of the highest ranked antioxidant foods, even beating blueberries!
And the news just keeps getting better: Eat dark chocolate five or more times per week and you reduce your risk of dying from heart disease by around 50% compared to people who don’t partake in the delight that is dark chocolate.
- Nuts
Nuts are super healthy and super versatile. Perfect as a quick snack or added to main dishes.
They are high in healthy fats and fibre as well as being a good plant-based source of protein, so a great option for vegetarians, vegans and those who simply want to cut their intake of animal products.
Nuts are naturally high in vitamin E and magnesium, a mineral that is lacking in most people. Whole nut butters like almond butter or tahini are a great way to incorporate nuts into your diet.
People who eat nuts tend to be healthier, and have a lower risk of obesity, heart disease and type 2 diabetes. Given our number two fat-favourite food is dark chocolate and nuts feature here as number three, why not try mixing the two? Dark chocolate covered nuts are a delicious snack that curb those cravings AND do you good!
Other sources of healthy fats include:
- Olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 rich organic eggs.
- Look for the highest-quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.
- Eggs
- Chia seeds
- Coconuts and coconut oil
- Full fat yoghurt
How to Use Healthy Fats:
- For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil.
- When sautéing foods, try organic extra virgin olive oil.
- Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.
Want to know more? Click here for a free recipe packed with healthy fats.