There is a lot of talk about fat these days. Many people go on low-fat diets thinking that the diet will help them lose weight. Low fat diets are not good for us! We need to eat undamaged, healthy fat every day. Fat provides energy for our body, stores energy for future needs, provides essential fatty acids that cannot be made by our body, and allows our brain and nerves to work properly. It gives us healthy skin, transports the fat-soluble vitamins A, D, E, and K, and helps form hormones in our bodies. Fat even slows down the time our meals take to go through the digestive process, which helps us absorb more nutrients. During times of stress, we may even need to increase our number of servings of undamaged, healthy fats to help us cope. Consuming a variety of healthy fats results in a healthier life.

Personal Story

I ate a low-fat diet in college. I thought eating fat made you fat. The low-fat diet was the rage, and I wanted to be as healthy as possible. I couldn’t figure out why I was always hungry. As a result, I felt that I needed to eat a lot of carbs to stave off hunger and get through of classes, homework, and work. If only I knew then what I know now! Let me share some information about fat.

Unhealthy Fats

It is best to avoid unhealthy fats. In her book, The Schwarzbein Principle, Dr. Diana Schwarzbein states: “the only bad fats are man-made and damaged fats.” Man-made fats are artificially hydrogenated oils such as shortening, margarine and partially hydrogenated oils. Damaged fats are those which have been extracted from food with a heat process or damaged through improper cooking methods.

Here are a few of Schwarzbein’s tips:

1. Even if you have a less-active life, you need to eat real fat to have necessary body building materials.
2. Eating fat does not cause insulin release, so consuming fat doesn’t make you fat.
3. Keep fats in the refrigerator to prevent rancidity.
4. Eat good fats while they are fresh.
5. Cook fatty meats at a low, even temperature.
6. Avoid half-and-half and cream which has additives. Use real cream instead.
7. Avoid all hydrogenated or partially hydrogenated oils.
8. Don’t eat any fats that have been damaged through processing with heat. An example is deep-fried food.

Both avoiding damaged fats and consuming healthy fats are important.

Healthy Fats

1. Eat saturated, polyunsaturated, or monounsaturated fats. They are healthy for you because your body metabolizes these natural fats and uses them to support body functions.
2. Choose from these wonderful options for fat consumption: nuts, nut butters, seeds, salmon, tuna, other fatty fish, avocado, coconut milk, olives, flaxseed oil, olive oil, coconut oil, palm kernel oil, avocado oil, etc.
3. It is best to use “pure-pressed” oils.

Healthy fats and protein aid proper metabolism in the body. Eating a good supply prevents your body from taking the needed resources from your bones or muscles. Don’t be afraid to eat good fat.

May God bless your healthful endeavors!

Joni

P.S. Please encourage others by writing in the comment section above.