People often turn to fat free options when trying to lose weight but these foods are very poor choices nutritionally. Fat free foods are more often than not loaded with sugar and additives that act as toxins to the body. Your body is able to recognize the compounds in healthy fats and digest them as a source of fuel. This boost in energy is good for kicking your metabolism into gear which, you guessed it, is good for your weight loss.
Some forms of saturated fats, such as coconut oil, are comprised of medium-chain fatty acids, which are easier to metabolize than the long-chain fatty acids found in animal fats. This makes coconut oil much healthier for you. In fact, coconut oil has a whole host of other good properties, including lauric acid which is antiviral and antibacterial, and caprylic acid which is antifungal.
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You read that right. Even bacon has healthy fats! We recommend going with old school, full-fat pork. While opting for turkey bacon will save you about 13 calories and a gram of fat per slice, it also adds sodium to your plate—which can lead to high blood pressure. Plus, pork offers more protein and heart-healthy monounsaturated fatty acids (MUFAS) than its poultry-based counterpart. Bear in mind that no matter which option you add to your breakfast plate, serving size matters, so don’t pig out. A few slices are all you need.
You'll primarily find saturated fat in animal-derived foods, particularly fatty red meat and processed meat. And while recent research has called into question exactly how big of a negative impact saturated fat has on your health, Harvard recommends replacing sources of saturated fat with unsaturated fat. Grilling up salmon instead of a burger, for example, fits the bill.
Fats also help us digest important fat-soluble vitamins such as vitamins A, D, E, and K that keep our brains, cells, hormones, tissues, hair, skin, and nails healthy (1). Fat provides the structural component to many cell membranes which are essential for cellular development and carrying various messages through our body quickly via hormones. In fact, fats are vital to hormonal health. I’ve worked with many clients recovering from eating disorders or very restrictive diets who have gone years without periods due to their low body fat percentage. There’s a fine line between wanting to be “toned” and “ripped” and being a healthy woman able to provide your body with enough fat reserves for healthy hormones and hormonal production. Fat is crucial for our bodies!
Saturated fats are found in animal products (meat, poultry skin, high-fat dairy, and eggs) and in vegetable fats that are liquid at room temperature, such as coconut and palm oils. The 2005 Dietary Guidelines recommend limiting saturated fats to 10% or less of your total calories, while the American Heart Association recommends keeping them to just 7% of total calories.
So how did fats get on the naughty list to begin with? Post-World War II, research began emerging that seemed to link foods with saturated fats, like eggs and red meat, to coronary heart disease. By the 1960s, the American Heart Association had recommended that people reduce their fat intake, and in 1976, the U.S. Senate held a series of committee meetings on the topic. Subsequent food guidelines advocated for eating less saturated fat and more carbohydrates, triggering a war on fat.
Omega-3 fatty acids promote health in several ways. They reduce inflammation and lower the risk of chronic diseases including heart disease, cancer, and arthritis. Omega-3 fatty acids can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL (“good” cholesterol) levels (8). Omega-3 fats are also essential for brain and eye health (9).
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We mean the yolks, not shells. If you’re one of the people who still isn’t sure if you should eat the yolk, here’s your answer: yes! While the whites are all protein, leaving the yolk to contain the fat and cholesterol, there’s no need to worry. The fat in yolks is mostly monounsaturated, and a study by University of Connecticut researchers found that the overall fat profile in egg yolks ultimately helps to reduce LDL (“bad” cholesterol). Not only will it improve your cholesterol, eggs are the number-one dietary source of a nutrient called choline. Choline, which is found also in lean meats, seafood, and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver.
Best of all, adding coconut oil to your diet is easy. You can use it for cooking or baking or even try applying it directly to the skin. Beware that when cooking directly with coconut oil, the flavor can be a bit overpowering for some. If that’s the case, try using a bit less. It’s also important to note that, at room temperature, coconut oil is solid, so it’s not the best choice when you need a healthy fat in liquid form. Additionally, when choosing a coconut oil, extra virgin varieties are best, as refined or processed coconut oils can eliminate many of the health benefits.
Saturated fatty acids constitute at least 50% of our cell walls and offer protection against unwanted materials invading the structural integrity of the cell wall. Saturated fats promote bone health by helping utilize calcium. Saturated fats also protect the liver from toxicity, help fight off fungal and other infections, and boost our immune systems.
Eggs are an inexpensive and easy source of protein. People often think egg whites are a healthier option than whole eggs because they contain less fat, but while it's true that the egg yolk contains some fat, it's also packed with important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams are saturated. Whole eggs are also a good source of choline (one egg yolk has about 300 micrograms), an important B vitamin that helps regulate the brain, nervous system, and cardiovascular system. As for the cholesterol? The latest nutrition research has found that eating cholesterol doesn't raise our blood cholesterol. In fact, research has linked moderate egg consumption to improved heart health.
Today’s Basics topic is all about fat! We’ve covered other macronutrients here on the Nutrition Stripped blog such as carbohydrates, protein, and digestion, and now the list is growing! Out of all the macronutrients, people have the most misconceptions about by fat! Today I’m sharing a breakdown of food sources of healthy fats, the function of fat in the human body, how fats are digested, and how our bodies store fat. If I haven’t lost you yet, keep reading on to learn the basics of healthy fat from a dietitian’s point of view. Let’s jump in!
The majority of your fat intake should be from unsaturated fats, such as nuts, seeds, avocados and olive oil. So how much saturated fat per day should you aim for? Both the Dietary Guidelines for Americans and World Health Organization currently recommend limiting saturated fat intake to less than 10 percent of daily calories. (42, 43) Stick to healthy sources of saturated fat such as grass-fed beef, coconut oil and MCT oil rather than fried foods or processed meats that are laden with additives and harmful ingredients.
Along with nuts, seeds get high marks as healthy fats to improve good cholesterol. And flaxseeds are especially popular among nutritionists because of their versatility in a heart-healthy diet. “Sprinkle flaxseeds onto whatever you like,” says Haisley. “My favorite is with Greek yogurt or on my oatmeal. It is a great addition to salads or whisked into your favorite homemade salad dressing. You can even bake with it, too; try using 3 tablespoons of flaxseed in place of 1 tablespoon of oil or margarine in your muffins.” Try these cranberry-nut mini loaves with flaxseeds.