The message about fat is bewildering.
For decades, we have been told by professional health organizations and food companies Fat was the enemyAnd the The “sinister” force behind the obesity and heart disease epidemic. Experts assumed that fats were high in calories, and if we wanted to achieve leaner body mass, then eating high-calorie foods simply did not make sense. By the time of the 1990s, Americans were consuming low-fat, high-sugar, and refined carbohydrate snacks around the clock.
After further research, this became clear The whole theory was wrong. In fact, it has been found that regular consumption of healthy fats is critical to overall health.
“We are finally starting to realize that some fats are really good for weight loss, heart health and balancing hormones,” nutritionist Tamar Samuels Tell HuffPost.
Of course, there is more to it than that in the fat story. Here are the most important things you need to know about fats, including why they are an important part of a healthy diet.
Why do we need fats in our diets
“Fats are an essential source of energy, and we must consume essential fatty acids to support the basic functions of our body,” said Samuels.
Eating healthy fats regularly is linked to countless daily health benefits, including balancing hormones and fighting inflammation.
“Fats insulate our organs and act as structural components of our cells,” Samuels explained. It also supports immune function, helps regulate body temperature, maintains healthy skin, hair and nails, and helps us absorb essential fat-soluble vitamins such as vitamins A, D, E, and K. Hormones. ”
Consuming healthy fats is also linked to long-term health benefits, such as a reduced risk of heart disease. As for the whole weight loss thing, Studies show Low-carb diets are linked to weight loss and weight maintenance – meaning, yes, you have to eat some fat (and cool it down over carbs) if you want to lose weight.
Functional medicine expert and Ketotarian Author Will Cole added that fat consumption is also important for blood sugar balance. In other words, fats can help you avoid “hunger”.
“Although our bodies can use glucose as fuel, they burn it off quickly leaving us on the blood sugar roller coaster – constantly ‘hungry’ and looking for our next solution with out-of-control blood sugar and many other metabolic processes and more, ” Cole explained. Healthy. ”
Moreover, fats are essential to help our brains function optimally. “Our brains alone are made up of 60 percent of fats, and we usually start our lives by relying on fats in the form of breast milk for energy and development,” Cole said. Because of this, switching to a fat burner rather than burning sugar – is the main principle for Ketogenic diet – It has been shown to boost brain health. “
How much fat should you eat per day
While there are some diets that advocate a high-fat (hello, keto) diet, The government recommends People get only 20 to 35 percent of their calories from fat.
So if you eat a 2000 calorie diet, that breaks down into 400 to 700 calories from fat every day, and 44 to 78 grams of fat, depending on your body weight and your activity level. For saturated fats, the maximum amount of saturated fats you should take in from your diet is only 10 percent. So be sure to watch the type of fats you eat.
But as As Cole explained to HuffPost, daily fat requirements really vary from person to person. “This condition depends on age, weight, height, gender, activity level, and any specific health conditions,” he said. “In general, focusing on bringing some healthy fats with every meal and working from there until your meal is saturated is a good start.”
Learn the difference between good and bad fats
In terms of monitoring the type of fats you consume, here’s the big news: not all fats are created equal. Some examples of “bad” fats include certain meats (pork and fatty beef), butter, ghee, and vegetable oils such as canola, vegetable and safflower oil. This doesn’t mean you should never consume these items – you shouldn’t eat them too often.
Now, the good news: there are tons of Delicious fatty foods This is really cool for you. These generally fall into the category of monounsaturated fats and omega-3 and omega-6 fatty acids such as salmon, avocados, olive oil, whole eggs, and nuts.
Now that you know how beneficial fats can be to you, go ahead and fill your grocery cart with all the avocados you can afford. You will need them!