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There are so many mixed messages about what fats we should be consuming. There is also the common notion out there that fat is bad for you, but did you know that healthy fats do exist?
In fact, our bodies NEED fat in order to survive. Without it, our metabolism will not be able to function properly, which can lead to many complications over time.
But just like salt, the type of fat you consume matters greatly. There is a reason the wrong fat can lead to so many issues, and this post is here to tell you what fat will boost your health and metabolic function.
Start with the Basics: Why our Bodies Need Fat
Fat is essential as it helps our body perform many different functions.
Some of those functions include…
- Creates a feeling of lasting fullness in the body, reducing hunger cravings.
- Regulates our digestion
- Essential to building cells
- Essential to certain hormone functions
- Provides energy for long-lasting activities
- Acts as protective lining of organs
- Is necessary for the absorption of certain vitamins
- Simply tastes delicious 😉
The Different Types of Fats
There are healthy fats and not-so-healthy fats. In order to understand what constitutes of a healthy fat, we much first break down the different types of fats.
Below you will find a mini science lesson- do not worry, I will keep it simple.
First- What are Fatty Acids?
In simple terms, we generally consume 3 different types of fats, know as fatty acids.
For the sake of this post, you simply need to understand that the
-3 different fats-
which we eat are separated based on their level of saturation- which has to do with how the different molecules are attached to the atoms that make up fat.
For a deeper scientific explanation, you can read more about fatty acids here.
Polyunsaturated Fat
What you need to know about polyunsaturated fats (also known as PUFA’s) is that they are extremely unstable in their makeup. This means that they will be extremely reactive to all things related to cooking- including heat, light, and oxygen.
While these fats are important to certain body functions, they should never be cooked as they can cause harm to the body in this way. They are best eaten raw and can be found in things such as nuts, seeds, and fish.
Monounsaturated Fats
These fats are more stable than that polyunsaturated fats. For this reason, they are not as reactive, but also should not be cooked on high heat for the same reasons that PUFA’s should never be cooked.
Also similarly, you can find these fats in avocado, olives, nuts, etc.
An example is that I like eating olive oil in a raw greek salad that is not cooked.
Saturated Fats
Think of any fat that is solid. Maybe you thought of butter, ghee, coconut oil, or tallow.
Why are they solid? They are solid because they are the most stable fats, and will be the safest cooking choice out there.
I like to cook with my home-made butter, organic coconut oil, and ghee.
What are my Options for Healthy Fats?
Isn’t it so fun to believe that fat can be good for you?! Here is an amazing study to check out if you want to dive deeper or still do not believe me.
If you want more information as to why, contrary to popular information, saturated fats may be better than you think, you can check out this informative article that points to several other fantastic studies.
Below I have listed several fats that you can feel safe consuming. Please note that this does not mean you should only eat fats and eliminate everything else.
Nutrition should be a BALANCE of fats, protein, and carbs. Each component relies on the other to create a flourishing body.
- Grass-fed butter. Some would call this the miracle fat, and others will refuse to cook with it due to the fear society has put on butter. However, it has 7 grams of saturated fat and is extremely stable. It is also packed full of vitamins and minerals that will be easily absorbed.
- It must be noted, however, that BUTTER QUALITY ABSOLUTELY MATTERS. Be sure you know where your butter is sourced from, and that it always comes from grass-fed beef. If you can get raw butter, this can have amazing benefits as well.
- Ghee- Grass-fed ghee is another fantastic source of fat. From aryvedic tradition, this is clarified butter that is known in eastern medicine to have healing properties and to be soothing to the gut.
- Coconut Oil- This is is almost fully saturated fat, making it an extremely stable fat to cook with. Not only that, but coconut oil is filled with many beneficial vitamins and minerals that help regulate the body’s functions.
- Olive Oil- Olive oil should be used in moderation on the stove, but can still be cooked in light temperatures.
- Just make sure you are getting your olive oil cold-pressed and organic, as I mentioned above. Otherwise you will be eating oil that has been extracted chemically.
- Avocado Oil- Same as olive oil
- Beef Tallow- This is another amazing fat filled with nutrients that will enrich your food. It is mainly filled with saturated fat, and is good for cooking in high heat.
- Just like everything else, the quality greatly matters when you purchase tallow, so keep sourcing in mind.
Fats You Should NEVER Eat
Below I have list some fats that are not very safe to eat, and should be avoided as much as possible- do not stress to much about it, but I recommend beginning to read labels so you can learn to recognize these oils.
- Canola Oil
- Soybean Oil
- Corn Oil
As you can see these are unfortunately in most boxed items that you would purchase as the grocery store.
You do not have to say goodbye to all of the foods you love though, you can try making many of these items from scratch and without these chemical-ridden oils!! I promise you they will taste even better 🙂
Takeaway
Fats are not the enemy, in fact, they are essential to your body’s functions. Being aware, however, of the fats you are consuming is key to optimal health and body function.
Make sure to source correctly, do you research, and read you labels.
