The Good the Bad and the Skinny on Fats

Back in the '70s, it was ingrained in society that "eating more fat makes you fat" and these healthy fats were being replaced in prepared foods with sugar and salt to add flavor. However farmers have known for thousands of years that you make animals fat by feeding them grains, and as long as you don't let them run around too much they would stay fat, and apparently, this applies to humans too.

Over time we saw more and more products came out as fat-free products filled with sugar and we were told to eat low fat and at least 60% of our daily food intake should come from carbs and the world got fatter.

Why do we need fats?

Fat has a lot of responsibility for keeping our body going. First off, healthy fat helps our bodies function by giving us energy, helps with hormone production, nutrient absorption - Vitamin A, D E & K, cell growth, fat also protects our organs and regulates body temp so we stay warm.

Here are 10 simple solutions for implementing more healthy fat into your diet.

• Use mashed avocado as a condiment.

• Add nut butter to a smoothie.

• Drizzle olive oil and balsamic vinegar on your salad.

• Use seeds or nuts as toppings on salads and yogurt.

• Add olives to your pasta, salad, tacos, or pizza.

• Choose salmon or trout.

• Nibble dark chocolate for a sweet treat.

• Melt butter on steamed veggies.

• Snack on nuts instead of chips.

• Cook with coconut oil or try avocado, oil.

What Fats should you avoid?

Artificial trans fat aka manufactured fats. They are created when hydrogen molecules are pumped into vegetable oil to keep them on the shelf longer. Research shows that eating trans fats significantly increase inflammation, drives insulin resistance and type 2 diabetes, it can also damage the inner lining of the blood vessels and will significantly increase your risk for heart disease. Trans fats can be found in everything from frozen pizzas to donuts, cookies, crackers, and cakes. Food manufacturers are required to list trans fats in grams (g) on labels. However, keep in mind manufacturers are allowed to not list foods with 0.5 g of trans fats to be listed as 0 or trans-fat free. Instead of looking at grams, check ingredient lists and avoid foods with the words “hydrogenated” or “partially hydrogenated.”

WHAT ABOUT NATURAL TRANS FATS?

Yes, naturally-occurring trans fats are a thing! These fats are found in some meat and dairy foods and are considered safe and even beneficial. Unlike artificial trans fats, humans have been eating natural trans fats for centuries. Try and limit these to a couple times a week.

Take away message: The 3 macronutrients are fats, carbohydrates, and protein. When eating a combination of all 3 and choosing the right ones, these three macronutrients can improve your weight, health, and overall physical well-being.