Eating fat is often the last thing we think of when we look into getting onto a diet. Fitness and diet trends as of recent years have typically shamed fat – both on a physical level and a nutritional. The problem lies in the fact that many people don’t understand what fat is, or what it does.
The bottom line is this. Fat isn’t bad for you. Hearing the word “fat” immediately brings to mind obesity and deep-fried foods. There’s actually not just one type of fat. There are four: saturated, monounsaturated, polyunsaturated and trans fats. Each belong to different food groups and have different effects. For example, to avoid bad cholesterol, limit your intake of saturated fats in dairy and meats. Artificially produced trans fats are also bad, and can sometimes be found under labels like “partially hydrogenated oils” or “hydrogenated vegetable oil.”
Polyunsaturated fats are actually oils such as sunflower, corn and walnut, all of which are usually used when cooking. But, when they’re exposed to high temperatures (cooking) these oils turn into trans fat, which is the group that increases risk of cancer and other diseases.
Monounsaturated fats are the opposite – they help lower weight healthily and also prolong life. They are highly concentrated in avocado, nuts and olives, and are a fantastic addition to your diet. You can use them as salad dressing, or just straight eating them instead of their oils.
Omega-3 fatty acids are constantly making the rounds online because they’re just amazing. They help your organs fight diseases and build a strong immune system. They can be found in oily fish (surprise!) such as trout, salmon and tuna, as well as flaxseed oil.
Ultimately, fats are necessary for your brain, healthy for your skin and boost your immune system. But you have to know which fats are the right ones, and not blanket them all as bad. Nuts, avocado, fish, all of these are borderline necessary for a good diet. Make sure you have enough of these in your life and you’ll certainly see results!