If you're still being told to eat a low-fat diet, it's time to revamp our understanding of fats. With a low-fat diet, you're not only missing out on the taste and texture fats lend to dishes, but also on vital nutrients. After all, there is a reason fat is naturally found in food - to nourish our bodies. Fats are a source of energy, of fat-soluble vitamins, and essential fatty acids. Even athletes need fat in their diets for better performance. Therefore, don't cut out fat.
As aforementioned, fats contribute to taste, texture, and the satisfaction that a meal brings. Getting that satisfaction is what tells your brain "I'm full, I can stop eating now." Without satisfaction, you're more likely to eat (and overeat) more food till you're satisfied.
Know Your Fats - The good, the bad, and the okay
The American Heart Association even suggests that 25-35% of total calories should come from fat, 7% or less of which should come from saturated fats and almost 0% of which should come from trans fats. The remaining amount should come from mono (10-20%) and polyunsaturated fats (up to 10%).
Why so little saturated fats? These bad fats, that come from animal fats and processed fats (such as hydrogenated oils) can increase LDL (or bad) cholesterol and heart disease risk. Why little to no trans fats? Because these fats, typically found in processed foods, restaurant foods, and fried foods exposed to high heat, raise LDL cholesterol and lower HDL (or good) cholesterol.
So what type of fats should the spotlight be on? Unsaturated, whole, plant fats, especially in their raw form. Monounsaturated fats (MUFAs) and omega-3 fats are at the top of the list. These fats can improve cholesterol and blood pressure levels, reducing heart disease risk. They aid in appetite control and can help keep blood sugar levels stable. These fats also provide antioxidants, like selenium and vitamin E. They help you absorb essential vitamins from the fruits and vegetables you consume daily. They can help relieve inflammatory conditions and protect the brain. MUFAs and omega-3s can also help prevent cancer and obesity.
A rule of thumb is to aim for at least 1 tablespoon of raw oil or 1/4 cup of raw nuts/seeds per meal (for 3 meals a day).
So what type of fats should the spotlight be on? Unsaturated, whole, plant fats, especially in their raw form. Monounsaturated fats (MUFAs) and omega-3 fats are at the top of the list. These fats can improve cholesterol and blood pressure levels, reducing heart disease risk. They aid in appetite control and can help keep blood sugar levels stable. These fats also provide antioxidants, like selenium and vitamin E. They help you absorb essential vitamins from the fruits and vegetables you consume daily. They can help relieve inflammatory conditions and protect the brain. MUFAs and omega-3s can also help prevent cancer and obesity.
Where can you get your MUFAs and omega-3s from?
Sources of omega-3 include raw seed oil or ground seed blends (for example, Energyfirst.com Omega oil blend and Omega seed mix). Consuming flax and walnuts daily is an easy way to get your daily dose of plant omega-3 fatty acids. Marine sources of omega-3 uniquely show that they can reduce risk of cardiovascular disease and risk of heart attack and stroke. Evidence show they help decrease blood triglyceride levels, blood pressure, and inflammation.
MUFAs are found in olive, canola, sunflower, and peanut oils. Avocados, seeds, and nuts are packed with MUFAs.
Other great sources of healthy fats include whole raw seeds (pumpkin, sunflower, sesame), raw seed butters (tahini, pumpkin seed), raw nuts, and raw nut butters (almonds, cashews, brazil nuts, pecans, pistachios).
Go Lean, Eat Fats
Here are some easy tips to including the right amount of healthy fats in your diet:
- Eat fatty fish at least two times per week
- Substitute butter with olive or canola oil when baking
- For creaminess or texture in a sandwich, spread, dressing or dip, add mashed avocado
- Snack on a palm full of nuts instead of sugary sweets
- Aim for foods that include olive, sunflower, canola, or soybean oil in the ingredients list. Avoid hydrogenated and partially hydrogenated oils.
- When sauteing food, use a small amount of cooking oil and add broth for additional moisture.
- EVOO is great, but why not try to use whole olives? They are rich in fiber, MUFAs, and many antioxidants. Finely chop them in spreads, dips, salads, sauces, or even breads.
