Why Fat Doesn’t Make You FAT!

For so many years we have been told fat makes you fat. Back in the 90’s low-fat diets were all the rage. We have been told to avoid fat for decades. No one wants to be fat or unhealthy so we eliminated an essential macronutrient and to replaced it with ultra-processed foods.

If you’re concerned eating fat will make you fat, think again!

Are fats really good for you?

We have been told over and over again that eating Fat it will clog your arteries and hurt your heart. However, this is just not true. It is a myth that fats are so bad for you.

Fat isn’t what clogs your arteries. In fact, sugar is actually the culprit. So really, it is more important to limit your sugar intake and control blood sugar levels than it is to go fat-free in your eating.

How can eating Fat help?

Fat does more than just provide calories, it also provides vital nutrients, like omega-3 fatty acids and vitamin E, that you don’t really get from other foods. When you eat enough fat, you’re giving your body the fuel it needs to do basic functions, like repair cells, support hormone production and boost immunity.

Low-fat or fat-free processed foods are often loaded with sugar and are less healthy than the original version.

Healthy fats take longer to digest-meaning they will stay in your stomach longer than proteins and carbs-so they’ll keep you feeling fuller for longer!

Benefits of Saturated Fat

Saturated Fat is SO GOOD for us but has been incredibly vilified. Most people still feel that saturated fat is bad for you. Or causes health problems. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

But, that can’t be more further from the truth. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Saturated fats have a ton of health benefits and I believe that we need to start loving on them and eating them vs avoiding them.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Types of fat

You’ve probably heard all sorts of terms related to fat. Saturated, trans, Mono, etc. Which are the good, and which are bad? What types of foods are they found in? Let’s break down the different types of fats.

“Good” types of fats

1. Unsaturated fats.

These are healthy fats that are liquid at room temperature. They are broken down into two categories, monounsaturated fats and polyunsaturated fats

• MONO has a number of health benefits. They are found in foods like:
  • Olive oil
  • Nuts
  • Avocados
     
• POLY are fatty acids that you must consume in your diet, including omega-3 fatty acids and omega-6 fatty acids. The key with these is to get the right ratio between omega 3 and omega 6. Most Americans eat too many omega 6s and not enough omega 3s.
  • Omega-3 fatty acids are anti-inflammatory healthy fats that are good for the brain, eye, heart, and more. They are found in:
    • Fish
    • Eggs
    • Grass-fed beef
    • Algae
    • Flax
    • Chia
    • Walnuts
       
  • Omega-6 fatty acids tend to be more inflammatory if you don’t balance them with enough omega 3s. They are found in:
    • Poultry
    • Vegetable oils
    • Sunflower seeds
    • Sesame seeds
    • Flax oil
    • Nuts
    • Grains
       

2. Saturated fats.

These are fats that are solid at room temperature. Contrary to popular belief, saturated fats are actually quite good for your body and are needed in the diet. They make up your cell membranes, help keep your bones healthy, are building blocks for hormones, and support the immune system.  Healthy sources of saturated fats include:

• Coconut oil
• Organic, grass-fed dairy products
• Organic, grass-fed meats
• Fish
• Nuts
• Seeds
   

Check out this blog post all about Coconut Oil. ⠀⠀⠀⠀

Where did saturated fat get such a bad rap? ⠀⠀⠀⠀⠀⠀⠀⠀⠀

It all started with a man named Ancel Keys he studied saturated fat and this is where we get all of our info from. His study was based on 7 countries that had a high saturated fat intake and high heart disease rate. But, he ignored data from 15 other countries. He cherry-picked these countries because they supported his hypothesis. If you take all 22 countries, you will see that those that consumed the highest % of sat fat have the lowest risk of heart disease. He based his whole study results on the outcome he wanted! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

3. Medium chain triglycerides (MCT).

This particular type of fat is found in certain oils. MCTs are a good source of energy for the body and help you burn fat. They are also digested in a different way than other fats, helping take the strain off the liver and gallbladder. They are found in:

• Coconut oil
• Palm oil
• Dairy products
   

“Bad” sorts of fats

1. Trans fats.

Trans fats are not widely found in nature, but they are created and used in many processed foods. They are inflammatory in nature and are a very unhealthy type of fat. They are found in foods like:

• Fried foods
• Margarine
• Fast food
• Packaged foods
• Pre-prepared foods
   

2. Hydrogenated oils.

Food companies will often take a liquid unsaturated fat and process it so that it is turned into a solid fat. This process increases shelf life and can help cut costs. It is called hydrogenation. However, this process turns the oil into an unhealthy alternative, which should be avoided in your diet. Hydrogenated fats are found in:

• Margarine
• Shortening
• Fried foods
• Pre-made baked goods
• Packaged food
• Fast food

I totally recommend you check out this Documentary on NETFLIX called FAT : A documentary it is so good and explains in more detail how we got to the point where we believe fat is bad for us!

Health expert Vinnie Tortorich exposes the history behind myths and lies regarding healthy eating, fat and weight loss

I would love to here from you! Leave me a comment with your thoughts!