Wellness Wednesday: Mastering Macros Understanding Dietary Fats
For many years, dietary fats were the villains of the nutrition world. Low-fat diets were hailed as the gold standard of healthy eating. However, this approach overlooked the crucial role fats play in our bodies. It's time to debunk the myths and appreciate the importance of fats in a balanced diet.
The Misunderstood Fat
Blaming fats for every health problem has been a common narrative. The "low-fat" craze led many to believe that anything labeled low-fat was inherently good for you. However, as our nation's fat consumption decreased, obesity rates continued to rise, as reported by the CDC. This paradox can be attributed to various factors, including increased meal frequency, larger portion sizes, and higher sugar consumption.
The Bottom Line: Fat is a necessary component of your diet and something you’re probably not consuming enough of.
The Role of Fats in Your Body
Fats are essential for several vital functions:
Testosterone Production: Healthy fats support hormone production, including testosterone, which is important for both men and women.
Heart Health: Contrary to outdated beliefs, fats can be good for your heart.
Muscle Function: Fats provide energy and support muscle function.
Nerve Function: Fats create a protective coating for nerves, speeding up signal transmission.
Hormone Production: Fats are substrates for eicosanoids, hormones that regulate blood pressure, inflammation, and blood clotting.
Types of Dietary Fats
Understanding the different types of fats and their benefits can help you make healthier choices.
Monounsaturated Fats
Sources: Avocados, nuts (pistachios, almonds, walnuts, cashews), and olive oil.
Benefits: Lower bad cholesterol, raise good cholesterol, help fight weight gain, and may reduce body fat levels.
Polyunsaturated Fats
Sources: Salmon, fish oil, sunflower oil, and seeds.
Benefits: Lower bad cholesterol and provide essential omega-3 and omega-6 fatty acids, which are crucial for health and cannot be produced by the body.
Saturated Fats
Sources: Red meat, dairy, and eggs.
Benefits: Despite past controversies, saturated fats are a good energy source and are very satiating, helping you feel fuller for longer. Research has shown no significant link between saturated fat intake and heart disease.
The Exception: Trans Fats
Sources: French fries, potato chips, most fried foods, and many pre-packaged foods.
Risks: Trans fats are harmful and should be avoided as much as possible. They are created through partial hydrogenation, turning healthy oils into unhealthy fats to increase shelf life.
How to Include Healthy Fats in Your Diet
Choose Whole Foods: Opt for natural sources of fats like avocados, nuts, seeds, and fatty fish.
Cook with Healthy Oils: Use olive oil, coconut oil, and other healthy oils for cooking.
Incorporate Fatty Fish: Aim to include fish like salmon and mackerel in your diet regularly.
Snack on Nuts and Seeds: They make for great, nutrient-dense snacks.
Enjoy Dairy in Moderation: Include moderate amounts of cheese, yogurt, and milk.
Embrace Fats And Eat Guilt Free
Fats are essential for a balanced diet and overall health. Understanding how to include healthy fats in your diet can improve your well-being and support your fitness goals. For a comprehensive guide on incorporating fats into your diet and to develop a healthier relationship with food, try our 30-day trial of the Conquer Your Cravings Mindful Eating Program. This program will teach you how to better understand dietary fats, read nutrition labels, and create a well-balanced diet that suits your lifestyle.
Click here to start your journey towards a balanced, healthy, and enjoyable diet!
