Fats - The Good, the Bad, the Ugly
Okay, so here is the low down on fats.
Fats have a been fighting a bad reputation for awhile now.
Linked to heart disease, many manufactures started manipulating foods to come up with low fat products.
The "Snackwell Revolution" hit in the late 80s and early 90s, driving the low fat rave into the height of its popularity.
Interestingly enough, this is when obesity rates started to climb off the charts.
Rates jumped not because there was something in these low fat products, but what it lacked and how it contributed to a need for increase volume.
Let's face it, when you really want a cookie, the low fat ones don't really cut it.
The lack of satisfaction often leads to people eating 3, 4, 5, 6 etc.
of the low fat counterpart.
Another factor to consider is that fat provides satiety.
It triggers hormones signaling that you have had enough which could prevent overeating.
Now, I am not saying to go eat cookies on a regular basis or load up the fat for that matter.
However it is worth noting that adding healthy fats to meals can provide satiety in addition to other health benefits.
Did you know you need fats to absorb vitamin A, D, E, K? Or some fats can help you cholesterol levels? Even reduce inflammation? We need fat in the diet, but what it comes down to is what type and how much.
Monounsatruated fats are great for lowering bad cholesterol (LDL) and raising good cholesterol (HDL).
These types of fats are found in olive, peanut and canola oils, avocados, nuts and natural nut butters.
You don't want to necessarily start eating entire avocados daily or drenching everything in olive oil because of the caloric density in these fats.
Find those foods that are high in saturated fats (butter, cheese, creamy dressings) and substitute them with monounsaturated fats.
Omega 3 fatty acids are great for lower triglycerides and reducing inflammation.
Omega 3 fatty acids can be found in fish, walnuts, flaxseed and soy products.
In addition to Omega 3 fatty acids is another type of fatty acid, Omega 6s.
These fats are found in many of the other vegetable oils used in modern processed foods.
Although Omega 6s are essential, too much of them can lead to inflammation.
This is why it is important to balance these two fatty acids.
Taking an Omega 3 supplement may help achieve the appropriate balance due to how limited the Omega 3s and how vast the Omega 6s are in our food supply.
Tips: Add avocado to your sandwich rather than cheese or mayo Spread natural peanut butter on your toast or waffles and leave out the butter Sprinkle ground flaxseed to yogurt, oatmeal and smoothies Switch from creamy salad dressings to oil based dressings Grab a handful of almonds and ditch the chips Reputable Omega 3 Supplements (2g/day): Nordic Naturals, Purity, Natures Made
Fats have a been fighting a bad reputation for awhile now.
Linked to heart disease, many manufactures started manipulating foods to come up with low fat products.
The "Snackwell Revolution" hit in the late 80s and early 90s, driving the low fat rave into the height of its popularity.
Interestingly enough, this is when obesity rates started to climb off the charts.
Rates jumped not because there was something in these low fat products, but what it lacked and how it contributed to a need for increase volume.
Let's face it, when you really want a cookie, the low fat ones don't really cut it.
The lack of satisfaction often leads to people eating 3, 4, 5, 6 etc.
of the low fat counterpart.
Another factor to consider is that fat provides satiety.
It triggers hormones signaling that you have had enough which could prevent overeating.
Now, I am not saying to go eat cookies on a regular basis or load up the fat for that matter.
However it is worth noting that adding healthy fats to meals can provide satiety in addition to other health benefits.
Did you know you need fats to absorb vitamin A, D, E, K? Or some fats can help you cholesterol levels? Even reduce inflammation? We need fat in the diet, but what it comes down to is what type and how much.
Monounsatruated fats are great for lowering bad cholesterol (LDL) and raising good cholesterol (HDL).
These types of fats are found in olive, peanut and canola oils, avocados, nuts and natural nut butters.
You don't want to necessarily start eating entire avocados daily or drenching everything in olive oil because of the caloric density in these fats.
Find those foods that are high in saturated fats (butter, cheese, creamy dressings) and substitute them with monounsaturated fats.
Omega 3 fatty acids are great for lower triglycerides and reducing inflammation.
Omega 3 fatty acids can be found in fish, walnuts, flaxseed and soy products.
In addition to Omega 3 fatty acids is another type of fatty acid, Omega 6s.
These fats are found in many of the other vegetable oils used in modern processed foods.
Although Omega 6s are essential, too much of them can lead to inflammation.
This is why it is important to balance these two fatty acids.
Taking an Omega 3 supplement may help achieve the appropriate balance due to how limited the Omega 3s and how vast the Omega 6s are in our food supply.
Tips: Add avocado to your sandwich rather than cheese or mayo Spread natural peanut butter on your toast or waffles and leave out the butter Sprinkle ground flaxseed to yogurt, oatmeal and smoothies Switch from creamy salad dressings to oil based dressings Grab a handful of almonds and ditch the chips Reputable Omega 3 Supplements (2g/day): Nordic Naturals, Purity, Natures Made
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