Which Fats should we be eating more of?
Evie Goodey
* Health Coach helping driven but tired women in midlife to effortlessly integrate wellness into their busy lives. * Workplace Wellness Advocate.
We are all on a journey to health.
There is so much information out there, that it can sometimes feel overwhelming, right? That's me anyway, never sure which advice to apply to my life. That's one of the reasons why I decided to study at the college of Naturopathic Medicine, to understand things better when it comes to food.
Do you, like me, sometimes feel confused when hearing about "good" and bad" fats?
You're not alone.
For decades fat was seen as the enemy. Store shelves were loaded with low-fat and non-fat foods.
But recently, partly because of the rise of the ketogenic diet, fat is finally getting the credit it deserves.
Like protein and carbs, fat is a macronutrient that your body needs.
It's important to get the right kind of fats though...and in the right amounts.
Fat helps your body:
Healthy Fats
Unsaturated fats are the healthier fats. These include monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs).
Monounsaturated fats lower "bad" LDL cholesterol and maintain "good" HDL cholesterol.
Polyunsaturated fats reduce LDL cholesterol and raise HDL cholesterol. These include heart-healthy omega-3 and omega-6 fatty acids.
Unhealthy Fats
Saturated fats are not all bad for you, like coconut oil for example. Trans fats are the really unhealthy ones, which we want to avoid.
Saturated fats can raise LDL cholesterol, which increases your risk of heart disease and stroke.
Trans fats increase bad LDL cholesterol AND lower good HDL cholesterol.
Artificial trans fats also increase inflammation.
It's really good practice for us to look at the food labels to make decisions when food shopping. Labels should be showing us how much saturated and trans fats are in products.
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Well... kind of.....
Food manufacturers are not required to mark any products that contain less than 0.5 grams of trans fats per serving.
Unless you know what to look for on labels, those hidden trans fats can quickly add up. So always read the ingredients list. If it says 'hydrogenated' or 'partially hydrogenated oil,' that means trans fats!
What about Seed Oils?
No fat guide would be complete without addressing seed oils. It's all so confusing, isn't it?
In recent years, seed oils have been getting a lot of attention in the health world. Seed oils are vegetable based oils like:
Seed oils are low in saturated fats and contain healthy monounsaturated and polyunsaturated fats.
But...
They're highly refined and can cause inflammation when consumed in excess. And compared to good-for-you fat sources like olive oil and avocado, seeds oils offer little nutrition.
Since seed oils are cheap, they're often found in many processed foods. The best way to make sure you're getting your fill of healthy fats is to consume mostly whole foods.
I hope this makes sense and I haven't confused you even more?
Do let me know!
If you have any questions, or perhaps you'd like to share your story or your own experience, drop me a note on [email protected] or a DM on Instagram on @eviegoodey.
Or join our Wellness Tribe Facebook Community here.
We can have a chat on email or jump an a quick Zoom Call (click here to book).
Otherwise, I will be back soon, sharing some more ideas for healthy living.
Sending you Love
Evie x?