The Skinny on Fat

How many times have you heard someone say they’re on a low-fat diet or a particular food has too much fat for them to eat? I hear this at least once a day. Maybe you’ve said it! But did you know that our bodies and brains need fat? It’s actually a nutrient in part of every cell of our bodies!

A diet rich in healthy fats affords us so many benefits. Here are just a few benefits we get from eating healthy fats:

• Supplies energy,

• Helps our bodies absorb Vitamins A, D, E, and K,

• Contributes to glowing skin and healthy hair,

• It’s digested slowly so it allows us to be satiated (feeling full longer), and

• Adds flavor to food making eating more enjoyable.

This doesn’t mean you should run out and eat anything with fat. There is a BIG difference across the three types of fat: unsaturated, saturated, and trans fat.

Unsaturated are considered the healthiest fats. These are naturally found in seafood and plants. Examples of these include:

• Olives, 

• Cashews, 

• Pecans, 

• Avocados, 

• Flax seeds, 

• Walnuts, 

• Fish (think Omega-3 fatty acids), and 

• Sunflower seeds. 

Unsaturated fats help with brain development, healthy tissue and skin, hormones, fat soluble vitamins, and they cushion our organs. Of these, the Omega-3 fatty acids, found most easily in seafood, are the best and have even been attributed to improving learning and attention, as well as elevating mood.

Saturated fats can also be healthy, but should only be eaten in small quantities. This type of fat helps stabilize cell membranes, has antimicrobial properties, and is anti-inflammatory. Some examples include:

• Butter or ghee,

• Coconut oil, 

• Milk,

• Palm oil, and 

• Cocoa butter.

Then there are trans-fats. You may see labels on food saying “no trans-fats” because these are really bad for us. They are manufactured fats that were created so it would extend the shelf life of oil. Trans-fats interfere with our normal body function because our bodies don’t understand what to do with them. These fats increase blood sugar and LDL cholesterol, they decrease Omega-3 fat levels in the brain and HDL cholesterol (the good one). Trans-fats are often found in packaged mixed foods, crackers, cereals, fast food, and doughnuts. 

A right-fat diet is the best approach to feeling healthier. Try to incorporate more healthy fats into your diet over the next few weeks and see if you have more energy, feel full longer, and are in a better mood.

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