Don’t Avoid Fats – Eating Fat can be Healthy

coconut-avocado-wide-630x350Fats are a key nutritional element of all diets. While many years have been spent demonizing all fats, new research is now showing that some fats are not only healthy, they are essential.

Since some fats are healthy and some fats are not, it is important to begin to understand the difference.

Here are some examples:

Healthy Fats

Wild Caught Salmon
Olive Oil
High Oleic Unrefined Safflower Oil
Flax Seed Oil (not heated)
Coconut – oil (unrefined), milk and meat (unsweetened)
Nuts (hazelnuts, pecans, macadamia, etc…)*
Seeds (flax, pumpkin, sesame, sunflower, etc..)*
Organic grass-fed butter**
Grass-fed beef
Organic grass-fed full-fat dairy**

* raw, sprouted or dry roasted, unsalted, unsweetened
** some people can be sensitive to dairy, and thus, this would not be a good choice for them

Unhealthy Fats

Hydrogenated fats (like Crisco)
Partially hydrogenated fats
Fats found in processed foods
Trans-Fats of any kind
Canola oil, Soybean Oil, Corn Oil
Conventionally raised corn-fed beef
Conventionally raised poultry
Conventional dairy
Burned or charred foods
Any oil that has been cooked to smoking
Any fat that has been heated in the microwave

Healthy fats are important for the body because they:

  • help balance blood sugar and provide stable energy throughout the day with out leading to crashes. This is important for all people struggling with fatigue, stress, blood sugar dysregulation, diabetes, weight gain and more.
  • are the building blocks for many important hormones (signaling molecules) in the body, including cortisol, estrogen, testosterone, progesterone and DHEA.
  • are strongly anti-inflammatory.
  • help support and protect the nervous system. The brain and the protective coating of all the nerves is made of healthy fats. This can help support strong cognitive function, improve memory and reduce nerve pain.
  • help rebalance the microbiota of digestive tract. Since gut bugs feed off of excess sugars and carbohydrates, anyone suffering from dysbiosis will benefit from adding in more healthy fats.
  • rebuild and protect the skin from aging, inflammation, eczema, and other outbreaks.
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