Fat. It’s one of the three macro nutrients, protein and carbohydrates being the other two. Fat is incredibly important for optimal health. Fat provides our body a clean source of energy and also helps us to absorb important vitamins such as A, D, E and K.
Did you know your brain is made up of 60% FAT? You NEED fat in your diet in order to be healthy – period.
But there is an unbelievable amount of misinformation out there as far as what are healthy fats and unhealthy fats. I want to demystify fat for you so keep reading to fully understand which fats you should be eating and which you should stay FAR away from!
Let’s start by taking a look at the fats that are really, really bad for us:
Bad Fats = Trans Fats
Trans fats are manmade fats, and like most manmade foods, they are incredibly bad for our health. Trans fats are created when hydrogen molecules are pumped into vegetable oils. The process extends the shelf life of the fat. That’s why it is used in so many prepackaged foods like baked goods, frozen pizza, crackers and potato chips. Those “foods” sit on shelves for a long time and the food manufacturer needs to make sure they don’t spoil.
But while the fat itself may not spoil, it sure can spoil your health. Here’s what trans fats do to your health:
- Significantly increases your risk for developing heart disease
- Causes inflammation
- Damages the inner lining of the blood vessels
- Drives insulin resistance and type 2 diabetes
Always check the labels on foods. If you see the words “hydrogenated” or “partially hydrogenated” understand these are just other ways of saying “trans fats.
Saturated Fats = Good Fats
Are you confused already? How can saturated fats be GOOD for us? Well, they’ve always been good for us, we were just lied to for decades. Yes, we were told by “science” that if we ate butter and lard, bacon, egg yolks and fatty meats we’d have heart attacks and die. But science has now debunked that myth. The myth, AKA lies, was most likely fed to us so that sales of vegetable oils and trans fats would go through the roof.
But as you see, trans fats are actually the enemy that cause all sorts of health issues. Saturated fats are what our ancestors have eaten for thousands of years with absolutely no issue.
So go ahead, eat that full-fat cheese, butter, lard, tallow, egg yolks or fatty cuts of red meat like ribeye steaks. Having said that, remember that fat is far more calorie-dense, so be sure you don’t overeat and begin packing on the pounds.
Yes, there are some fats that are not only good for you but GREAT for your health. These include omega-3 fatty acids found in seafood, especially fatty fish like herring, sardines and salmon. Omega-3 fatty acids are incredibly beneficial to our health because they reduce the inflammation in our body.
Monosaturated fats are another great fat we should all try and eat more of. These fats are found in olive oil, avocados and certain nuts. Monosaturated fats can help with weight loss, reduce the risk of heart disease and decrease inflammation.
How Much Good Fat Should You Eat Each Day?
Hopefully you understand which fats are bad for you, which are good, and which are GREAT. But now you may be wondering how much fat you should be eating each day for optimal health.
Maybe you landed on this article because you’re interested in beginning the Keto diet, which focuses on eating high amounts of good fat, moderate protein and very low carbs, but you aren’t sure exactly how much fat you need to eat.
We have a simple fix to make eating Keto incredibly simple. It’s called the Perfect Meal Plan (PMP) and it TAKES ALL OF THE GUESSWORK out of healthy eating.
PMP was created by a doctor who treats patients with metabolic disorders using nutrition. Through the Keto diet, she has been able to help her patients shed weight and reverse chronic conditions such as type 2 diabetes and insulin resistance.
PMP provides delicious, easy-to-make recipes each week that will help turn your body into a fat burning machine. You’ll also get a handy grocery shopping list to help get you in and out of the grocery store FAST!
And perhaps the most delicious part about PMP is that is costs less than $10 a month!