We all know the drill – fatty food is supposedly bad for us and when it comes to high fat foods such as fries, chocolate and ice cream, well those delicious foods are a definite no-go zone if you actually want to look good for summer. Talk to any nutritionist however and they will tell you that in reality, not all fat is bad for us and in fact, ‘good’ fat is definitely a thing. “Fat is essential for producing hormones, absorbing fat-soluble vitamins, effectively balancing blood sugar, and hydrating skin from the inside out,” holistic nutritionist and health coach Kelly LeVeque says.
So what are the ‘good’ fats that you should be eating? Here’s the rundown of just a few that you should be incorporating into your daily diet.
1. Egg yolk
Yes egg whites are good, but according to LeVeque the fatty yolk is just as good as the white. “One egg yolk contains 13 essential nutrients,” LeVeque told Byrdie. “The yolk is rich in B vitamins, vitamin A, vitamin E, selenium, and biotin, which promotes healthy skin, hair, and nails. Egg yolks are also loaded with choline, a vital micronutrient that helps the body absorb fat used to form DNA and cell structures in addition to improving cognitive function. A bonus: Choline has also been shown to increase dopamine levels. Yes, egg yolks can increase your happiness.”
While some diets advise that it is best to stay away from avocados as they are naturally high in fat, nutritionist Keri Glassman says that the fat found in avocados is great for your body. “Packed with unsaturated fatty acids as well as oleic acid (yes, called an acid, but actually a fat), avocado is linked to reducing inflammation. It helps fight heart disease, periodontal disease, arthritis, and psoriasis and also may help burn belly fat,” Glassman says.
3. Unsalted grass-fed butter
Yes, butter! “Cows that graze on a diet of grass (which is what nature intended cows to eat) make milk and dairy products such as butter that have a higher concentration of nutrition,” Glassman says. “Grass-fed butter is loaded with vitamin K, which is critical to both bone and cardiovascular health. It also contains butyrate, or butyric acid, which helps to fight inflammation.”
“Full of omega-3 fatty acids and medium-chain triglycerides, ghee or grass-fed butter is processed by the liver and used for energy that can keep you satiated through the next meal,” adds LeVeque.