Fats

If you used to use cassette tapes then you remember when fats we're the scapegoat of weight gain. Times have changed and research has progressed and we found that fat is not the enemy! In fact, The New England Journal of Medicine found that people lost more weight using low-carb diets and Mediterranean diets than when they used low-fat diets. However, you still want to eat fats in moderation because they are calorically dense. That's why eating one tablespoon of olive won't make feel as full as eating one pint of strawberries even though they are the same amount of calories. Fat has 9 calories per gram versus carbs(4) and protein(4). Fat is an essential nutrient, meaning that your body can't produce it on it's own and requires you to eat it for your body to function optimally. There are healthy and unhealthy fats. Here are the different types of fats.

Unsaturated fat

These are good fats and can raise your healthy cholesterol, also known as HDL.

Saturated fat

These are generally considered bad fats and can increase your bad cholesterol, also known as LDL. We recommend these fats in moderation as they may be linked to heart disease.

You can find healthy fats in healthy foods. Unprocessed foods, usually have healthy fats. Shocker right?

Here are some examples of foods with healthy fats.

• Seafood has omega-3 fats: Salmon, mackerel, sardines

• Avocado

• Olives

• Oils such as olive and avocado oil

• Nuts: almonds, pistachios, walnuts, cashews etc

• Seeds: chia seeds, hemp seeds, flaxseeds, pumpkin seeds, sunflower seeds etc.

You can find unhealthy fats in fun foods. Processed foods, usually have unhealthy fats. Even more shocking!

Here are some examples of foods with unhealthy fats. Hint: they're almost all processed ;)

Pastries and deserts

Fried foods like french fries, fried chicken, fried oreos

Full fat dairy products like ice cream, butter, cheese

Red meats such as bacon, sausages and ribs

Processed meats such as salami

Potato chips

Processed foods interfere with fat

To continue with our theme of processed foods and fat, let's explore different ways the process of processing our processed foods affect fat and our weight loss process.....process.

#1 Added fats

Fats taste good and companies know it. In fact they think of ways to make our food more appealing by making them smooth and a sensation on the palate. Ever licked frosting off your fingers? They add butter, margarine, lard, oils, lard to make your food taste better and make you want to buy more. Sneaky sneaky.

#2 Removed fats

The terms "fat-free," "0%," and "low fat" are marketing schemes companies use to trick you into thinking that their foods are healthy. The problem is that to replace the delicious taste of of fat, they use sugar to sweeten the food and make it addictive and additives for a thick and creamy texture such as gums, pectins, and carrageenans. That's why the ingredients lists are so long in fat free foods.

Plus Processed foods just aren't that healthy for you. If you see low-fat processed foods, it usually means that it has a lot of carbohydrates, additives and sugar. It also probably lacks healthy vitamins and minerals, protein and fiber.

Fun Fact - trans fat.

Did you know that in the early 1900's that labs altered vegetable oil with hydrogen atoms using a catalyst? They we're able to create trans fat to make products cheap with a long shelf life. Well they banned trans fats in 2018. They found that it was associated with heart attacks, type 2 diabetes and strokes. Just in case you didn't know, cardiac events like these are the one the main killers in the United states!

It's not as easy as just looking at the fat content. For instance, mayonaise and avocado have similar amounts of fat. Avocados have 15g while mayonnaise has 20g. However avocado's fat is healthier and avocado's have nutritional vitamins and minerals with fiber. They will make you feel more full by applying the principles of volumetrics.

Eating tips to avoid fat

Okay, so we learned that there are healthy and unhealthy fats. Here are some actions you can take in your diet to implement healthy habits.

How to include healthy fats, and exclude unhealthy fats.

1. Cook with half the amount of oil

2. Use olive oil instead of vegetable oil

3. Substitute some or all oils in baked goods with bananas, applesauce or pureed fruit.

4. Avoid fried foods

5. Trim fat from your meats prior to cooking

6. Buy lean meats with lower fat percentages

7. Substitute cream-based soups / sauces with veggie-based broths / sauces / alternatives.

8. Use turkey bacon

9. Use avocado instead of mayonnaise and butter

10. Chicken and turkey instead of red meats

11. Blend frozen bananas and add a spoonful of natural peanut butter or almond butter

Substitutes

You're welcome for those tips. However, you're probably thinking, what do I actually eat? No worries, we've got you there too.

Recipe substitutions and ideas

1. Eat Fish instead of red meats

2. Roasted potatoes in olive oil rather than air-fried french fries

3. Use Greek yogurt instead of sour cream on your baked potato

4. Olive oil and balsamic vinegar instead of regular store-bought dressing

5. Raw nuts and seeds as a snack

6. Chia and/or sunflower seeds on your yogurt (instead of granola)

7. Hard-boiled eggs instead of your morning donut

8. Eat extra dark chocolate instead of ice cream

Why fats are so important

We've established that fats aren't bad for you and it's just a matter of what type of fats you put in your body. Here are some reasons why fats are so important for our health.

Brain Health

Our brains are made of up almost 60% fat. For starters, fats keep our brain healthy. Our brain is made of up almost 60% fat. Fat is an essential nutrient so we can't produce it on our own. We have to have it in our diet to function well.

Vitamin Absorption

Fat's aid in the absorption of vitamins A, E, D, and K. The reason why, is because these vitamins are fat soluble. So next time you take a vitamin, consider taking it with some yogurt or a healthy fatty treat discussed above.

Energy

We usually use carbohydrates for energy in the short term. But once you start moving beyond about 20 minutes, we start to utilize our fat reserves.

It's essential to recognize that not all fats are unhealthy. Healthy fats, found in foods like seafood, avocados, nuts, seeds, and olive oil, are beneficial for our health. Conversely, unhealthy fats in processed foods can have adverse effects.

By making simple swaps like using olive oil instead of vegetable oil and choosing lean meats over red meats, we can improve our diet. Understanding the importance of fats for brain health, vitamin absorption, and energy underscores the need to include them in our meals.

Incorporating these changes can lead to long-term health benefits. Let's embrace the power of healthy fats and make informed choices for a healthier future.