Updated: Jun 18, 2021
Raise your hand if you have ever heard/read that you need to “avoid fats” 🙋♀️ I’m pretty sure most of us have but the reality is that this isn’t that simple. You actually need “good fats” in your diet so, let me tell you all about them.
Let’s start by defining what “good fats” [healthy fats] are: According to Helen Agresti, healthy fats are known as monounsaturated and polyunsaturated fat. Polyunsaturated fat (PUFA) also contains omega-3 and omega-6 fatty acids.
Now, let’s answer WHY you need them:
They help you absorb vitamins A, D, E and K.
Increase that feeling of being full/satisfied after a meal, preventing you from over eating.
They reduce the glycemic impact of a meal. This means that your blood sugar won’t spike and crash fast.
So, where can you find this awesome fats you may wonder. Here is a list of different foods that contain healthy fats.
According to Harvard, good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils.
For Polyunsaturated fats, you can find them in Corn oil, sunflower oil, and safflower oil. Regarding omega-3 fatty acids, they will be in salmon, mackerel, and sardines, flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil.
To finish this blog post I do want to share with you that there are some fats that you might want to keep an eye on. They should appear every so often, not an every day occurance.
“Saturated fats", found in: red meat, whole milk and other whole-milk dairy foods, cheese, coconut oil, and many commercially prepared baked goods and other foods. I have always believed that you shouldn’t limit yourself and that everything in moderation is good, including these “saturated fats” however, you should try to consume less of these because they can drive your cholesterol and have been linked to heart disease.
So, let me know, do you have any fun recipes with healthy fats? Share it in the comments! Or, at our free friday hang out! ;) And just a friendly reminder that a good lifestyle includes a balanced diet and exercise 😉 If you’re looking for help on how to achieve your goals, don’t hesitate to contact me here or book your class here.