Certain foods are good for your health. As any type of food, fats should be eaten in a balanced fashion. As a result of balanced fat eating, you may achieve leanness. The advantage of fat for our bodies is that it promotes health and supports hormones balance. Fats include a diverse array of fatty acid profile and provide massive amounts of essential nutrients. Certain types of these fats have also been shown to be antimicrobial, improve digestion, and enhance protein synthesis in response to strength training, while reducing muscular soreness.
Fat can make you fat, if you eat it in excess, as any other food. Even though, low-fat craze is getting less and less sound, there is still a big amount of people that keep on blaming it on fat. But we fail to understand that eating fat does not make us fat, as quickly as eating carbs. Fat as a nutrient is not the same as fat in the body.
That is an essential point that the key of losing weight lies in limiting easily digestible carbohydrates, such as pasta, white bread, cereals etc.
Check this informative infographic about how carbs, instead of fats, may be killing you.
Our body does not need much of carbohydrates and excesses of them lead to elevated blood sugar. Once blood sugar elevates because of the excess of carbohydrates, they start to convert into excess body fat primarily in your belly. Notion, that carbohydrates are "fat-free" is misleading because excess carbohydrates end up as excess fat. Sugar, bread, pasta, and other grain products give a hormonal message, via insulin, to store more fat.
When you cut carbs, you need to replace those calories with healthy fats. Both are sources of energy, but healthy fats are far more ideal than carbs.
Some people do not understand that feeling hunger may indicate that you are not eating right. Fat can be more fulfilling than carbohydrates.
There are certain risks, if your diet is low on healthy fats. Following problems may appear:
- Heart Disease
- High Cholesterol
- Increased Cancer Risk
- Poor Vitamin Absorption
- Problems with hormones production
To avoid having those problems, you need to change and reevaluate your diet. So, choose "healthy" fats and bypass the "bad" fats (fried/fast food, baked goods)
Here are the healthy fat resources you could try adding into your diet:
- Olives and Olive Oil
- Raw nuts, such as, almonds or pecans
- Grass-fed meats
- Coconut and coconut oil
- Organic pastured egg yolks
- Red Palm oil
- Butter made from raw grass-fed organic milk
- Unheated organic nut oils
Lets look on the list, why fats are beneficial for our bodies:
- Fat is a structurally integral part of every single cell membrane in our bodies
- Fats are required in order to properly digest and assimilate those all-important fat-soluble vitamins: A, D, E and K
- Fats are required for the adequate use of protein
- Fats are a source of energy
- Fats are key players in managing inflammation in your body. Some fats help your body inflame when necessary, other fats help your body anti-inflame.
Here are opinions about fat from Harvard University nutritionists:
Are “fat free” foods healthy?
“Amy Myrdal Miller: Some foods in their natural state contain little or no fat—for example, most fruits, vegetables, whole grains, dried beans. And of course these are healthy choices. But processed foods billed as “low fat” and “fat free” are often higher in salt, sugar, or starch than their full-fat counterparts, to make up for the flavor and texture that’s lost when food manufacturers slash fat. So they are not necessarily “healthy” choices. For example, low-fat and non-fat salad dressings are nearly always higher in sugar and salt.”(Harvard )
Can I lose weight on a low-fat diet?
“Willett: It’s possible to lose weight on any diet. But carefully-conducted clinical trials find that following a low-fat diet doesn’t make it any easier to lose weight or keep it off. In fact, study volunteers who follow moderate- or high-fat diets lose just as much weight, and in some studies a bit more, as those who follow low-fat diets.
Calories are what count for weight loss, so it’s important to find a lower-calorie eating plan that you can follow—and a lower-calorie plan that’s good for lifelong health. Low-fat diets raise triglycerides and lower good cholesterol, so for many folks, they’re simply not the best choice for health. For some people, high intake of carbohydrates, particularly if they come from refined rather than whole grains, can make weight control more difficult.” (Harvard )
Should I ditch a low-fat diet?
Walter Willett (Harvard nutrition professor): If you’ve been able to keep your weight, blood cholesterol, and blood glucose under good control while eating a low-fat diet, this type of diet may be working for you. But for many people, low-fat diets don’t work. In fact, dozens of studies have found that low-fat diets are no better for health than moderate-or high-fat diets—and for many people, they may be worse. (Harvard )
Eating fats makes you feel fuller, while eating sugars leads to a sugar crash, which makes you hungrier soon. Furthermore, not all fats are the same. Fat as a nutrient is not the same as fat in the body. To sum up, healthy fats eaten in a balanced manner do not make us fat.