You sure can! If you were to walk into my kitchen now or any day of the week I can almost guarantee you will always see Avocados. I eat one
Avocado each day divided between meals which is on my list healthy fats foods.
You shouldn’t be afraid of fats like I used to be.
I avoided them at all costs when I first got into the industry. I always tell everyone healthy fats should be included in your diet but just don’t overdo it.
The reason being is Protein and carbohydrates both contain 4 calories per gram, while fat provides 9 calories per gram.
The key to a healthy diet is to have a good combination of Protein, Carbohydrates, Good Fats and vegetable. In the article I will explain the good, the bad and the ugly of fats. I would suggest at least 20% of your daily calories come from healthy fats.
WHAT ARE THE BENEFITS OF HEALTHY FATS?
To support metabolism we need a good amount of fat. Good fats can also help reduce inflammation in the body.
Some healthy fats have been known to improve brain and eye function.
They supply 70 percent of the body’s energy at rest, and help maintain testosterone levels for increased muscle mass.
Consuming fats at breakfast helps to stabilize blood sugar levels.
They are energy rich since they contain more than twice the amount of calories per gram than carbohydrates and protein. Avocado being my number 1 choice has so many benefits itself.
You would be surprised to know that Avocados actually contain more potassium than Bananas. Almost 80% of the calories in an Avocado are from fat, making it one of the fattiest plant foods in existence.
The most important benefit and the most popular goal people are looking for is weight loss.
There are studies that show diets with high fats had a much faster metabolism. Low fat and high carb on the other hand spiked insulin(hormone that lowers the type of sugar in your blood) levels.
This study was done with the same amount of calories.
WHICH KINDS OF FATS SHOULD YOU BE EATING?
There are four types of fats. Saturated, Monounsaturated, Polyunsaturated and Trans. Here is a list I put together of the ones you should and should not be consuming.
- Monounsaturated Fats you SHOULD be eating. My top choices are Avocados, Olive Oil and Almonds. These fats support weight loss and energy levels. They are also very good for the heart.
- Polyunsaturated fats you also SHOULD be eating. My top choice is Salmon although yes it can be pretty pricey. You can also get this
fat from other fish like Herring, Tuna and Trout. Other foods include Walnuts, Sunflower Seeds, Flax Seeds and Corn Oil.
- Saturated Fats you SHOULD EAT SOME but not all. You should eat this very sparingly. There are many different conflicting viewpoints on Saturated Fats. My favorite and the choice I recommend the most is Coconut Oil. If you are a big meat eater you should be only eating grass fed meat. Eating too much saturated fat can increase blood cholesterol levels
- Trans fats you SHOULD NOT be eating at all as I explain in a paragraph below.
THE FAT YOU WANT TO AVOID
Stay away from TRANS FAT.
Trans fat raises your bad cholesterol and lowers your good cholesterol. This fat has no known benefit for your health. If you ask Doctors and Nutritionists they will tell you this is the worst type of fat you can eat.
Even the Food and Drug Administration (FDA) do not recognize Trans fat being safe.
If you are having too much of this fat you will increase your risk of heart disease which is the leading killer of women and men.
You may not know you are actually eating Trans fat because in the United states if the food has less than .5 grams of trans fat per serving, the food label can actually read 0 grams.
The best way to tell is look at the foods ingredient list and search for partially hydrogenated vegetable oil.
It may not seem like much but if you are eating several portions of .5 grams that can add up. The manufactured form of Trans fat is known as hydrogenated. Hydrogenated Oil can be found in the following foods:
- Baked Goods: Most pie crusts, cakes and crackers contain shortening which is usually made from partially hydrogenated
- Snacks Tortilla, corn and potato chips may have trans-fat. Some Microwaved popcorn have use it to flavor the popcorn.
- Margarine and Creamer, Stick margarine and nondairy creamers.
- Fried Food If the food you eat requires deep frying lie French fries, chicken or doughnuts they may contain Trans fat from the oil used to cook it.
SO WHAT ABOUT OMEGAS?
There are actually 11 types of Omegas. Not all of them are equal and the three most important ones are ALA, EPA,DHA. Next time you are looking to purchase some Fish Oils please look on the back in the nutrition label.
To get the maximum benefit you should be getting 1500mg of EPA and DHA per day.
I’ve compared many and some actually have extremely low amounts so be careful.
I wrote an article on the best one you can buy, if you want to check it out CLICK HERE
I recommend sticking with the Omega-3 fatty acids which are polyunsaturated. This means they have 2 or more double bonds (poly = many) in their chemical structure if you want to get technical.
Yes there are 10 more types but this one is the most beneficial to your health if you had to pick one.
ALA is the most common Omega 3 and mostly found in plant sources but your body can not utilize it unless it is converted into EPA and DHA. There are so many amazing benefits with Omega 3’s.
CONCLUSION ABOUT FATS
Trans fats are harmful to your health, so stay away from them at all costs.
Saturated fats you have to be very careful of your choices of which ones you eat. Monounsaturated and Polyunsaturated fats should be eaten daily as they are a very important part of your diet.
Remember they are higher in calories so monitor your consumption.
Please let me know your thought and if you have any questions and just remember the only bad workout is the one that never happens!