6 Facts about Fats
Over the last decade, there's been a lot of confusing and conflicting info surround the topic of fat. Sometimes it's hard to know what to believe, especially when sorting through marketing agendas. It's good start with the science to know how fats work in the body.
1- Sugar, not fat, makes you fat.
The average American eats 152 pounds of sugar and 146 pounds of flour that converts to sugar every year. Yikes! That’s almost a pound of sugar and flour combined every day. Your body can't burn all that sugar and inevitably, the body stores it as fat, which contributes to insulin resistance and extra weight.
2- Saturated fat is not your enemy.
Although it's commonly taught in the traditional medical field that fat isn't good for you, a review of all the research on saturated fat published in the American Journal of Clinical Nutrition found no correlation between saturated fat and heart disease.
3- Some fats are unhealthy.
They include trans fat and inflammatory vegetable oils. We are exposed to these fats in alarming amounts. These fats are inexpensive and the fat of choice in many processed and packaged foods. They contribute to inflammation, which plays a role in nearly every chronic disease.
4- Everyone benefits from more omega 3s.
Because our diets are high in omega-6s, it creates an unbalanced ratio and a deficiency in omega-3s. Ideal ways to get more omega 3s in your diet include eating wild or sustainably raised cold-water fish (at least two servings weekly) or taking an omega-3 supplement (a ratio of roughly 300 EPA to 200 DHA is ideal).
5- Eating fat can make you lean.
Good fats create healthy cell walls and are better able to metabolize insulin, which keeps blood sugar better regulated. Without proper blood sugar control, the body stores fat. The right fats also increase fat burning, cut your hunger, and reduce fat storage. Eating the right fats can regulate sugar levels and promote weight loss.
6- Your brain is about 60 percent fat.
We need fat to help our brain work better! This impacts memory, mood and cognition.
Your body gives you signs whether or not you are getting enough quality fat.
Warning signs include:
Among my favorite sources of fat include:
The average American eats 152 pounds of sugar and 146 pounds of flour that converts to sugar every year. Yikes! That’s almost a pound of sugar and flour combined every day. Your body can't burn all that sugar and inevitably, the body stores it as fat, which contributes to insulin resistance and extra weight.
2- Saturated fat is not your enemy.
Although it's commonly taught in the traditional medical field that fat isn't good for you, a review of all the research on saturated fat published in the American Journal of Clinical Nutrition found no correlation between saturated fat and heart disease.
3- Some fats are unhealthy.
They include trans fat and inflammatory vegetable oils. We are exposed to these fats in alarming amounts. These fats are inexpensive and the fat of choice in many processed and packaged foods. They contribute to inflammation, which plays a role in nearly every chronic disease.
4- Everyone benefits from more omega 3s.
Because our diets are high in omega-6s, it creates an unbalanced ratio and a deficiency in omega-3s. Ideal ways to get more omega 3s in your diet include eating wild or sustainably raised cold-water fish (at least two servings weekly) or taking an omega-3 supplement (a ratio of roughly 300 EPA to 200 DHA is ideal).
5- Eating fat can make you lean.
Good fats create healthy cell walls and are better able to metabolize insulin, which keeps blood sugar better regulated. Without proper blood sugar control, the body stores fat. The right fats also increase fat burning, cut your hunger, and reduce fat storage. Eating the right fats can regulate sugar levels and promote weight loss.
6- Your brain is about 60 percent fat.
We need fat to help our brain work better! This impacts memory, mood and cognition.
Your body gives you signs whether or not you are getting enough quality fat.
Warning signs include:
- Dry, itchy, scaling, or flaking skin
- Soft, cracked, or brittle nails
- Hard earwax
- Tiny bumps on the backs of your arms or torso
- Achy, stiff joints
- Dry eyes
Among my favorite sources of fat include:
- Avocados/avocado oil
- Nuts—walnuts, almonds, pecans, macadamia nuts, cashews
- Seeds—pumpkin, sesame, chia, hemp
- Fatty fish, including sardines, mackerel, herring, and wild salmon
- Extra virgin olive oil
- Grass-fed or sustainably raised animal products
- Extra virgin coconut oil
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