One of the biggest battles we face when attempting to maintain a proper diet is the type of fat we consume. This is one nutrient that we need in our body for the production of energy. So it becomes extremely important knowing the exact types of fat we should be absorbing.
The biggest issue with modern day food consumption is that we consume too much of the wrong fats from foods which lack in nutrients, which then leads to health issues such as heart disease, obesity, Type 2 diabetes, and other chronic medical conditions.
The blanket messages from the food industry also further complicates the situation as what they advertise are statements such as we need to eat more low or nonfat foods, that will make us healthier or thinner.
But what this does is it contradicts the fundamental facts when it comes to our biology. We need fat in our bodies for a variety of critical functions. So what needs to be known is what types of fats that we should be absorbing.
For decades, we’ve been told that all fats are bad for us. But now what’s beginning to shift is understanding the vital role that healthy fats play in our diets, which can include certain saturated fats.
The Shift In Fat
Recent studies have shown that certain saturated fats won’t generally increase the risk of heart disease as previously thought. The study also found that fish and other essential fatty acid supplements, didn’t really show any improvement or protection against heart disease.
What we know is that we need fat, the type of fat which reduces inflammation, supports immunity, balances cholesterol levels, enhances cognitive function, and regulates our hormones.
What consuming bad fats does is the complete opposite, which fuels inflammation along with disrupting cell signaling.
The Best Types Of Fat
The best type of fats are the monounsaturated fats. These are the fats which are found in olive oil, avocados, and some nuts. When taken in moderation, what they do is neutralize inflammation while supporting the good cholesterol.
Polyunsaturated fats are also found beneficial. They’re found in fatty fish such as fresh salmon and walnuts. They’re rich in Omega-3 as well as containing antioxidants which reduces inflammation. Omega-3 also helps in weight loss since they strengthen fat as well as metabolizing glucose.
In the past, all saturated fats were not recommended, but coconut oil which is a saturated fat, has proven to be one of the healthiest fats available. So it’s the type of saturated fat that’s beneficial.
For instance, short-chain fatty acids which are found in grass-fed cattle, are beneficial sources which supports immunity and digestive health. Certain saturated fats can also be produced by bacteria such as probiotics in the digestive tract.
Medium-chain fatty acids that’s found in coconut oil, offers significant support for neurological health, immunity, and proper weight support.
The Wrong Types Of Fat
What we’re familiar with are the wrong types of fat, usually trans fat. Although these fats can occur in small traces in animal products, they’re usually produced when turning vegetable oil into hydrogenated oil.
Those who manufacture packaged processed food will use hydrogenated oils since they react similar to shortening, as they add texture while increasing the products shelf life.
What trans fats does is it turns to sludge once in our bodies, which gums up the cell membranes, clogs the arteries, and accelerates chronic inflammation. What trans fats also does is it raises the bad cholesterol while reducing the good cholesterol, and is the only fat that’s capable of doing so.
As a result, they increase the risk of heart disease and Type 2 diabetes. Trans fat has also been linked to aggressive behavior and irritability.
These the reasons why trans fat is not recognized as safe. Research has found that when completely eliminating trans fats, doing so could potentially prevent up to 20% percent of cardiovascular disease fatalities.
Know that trans fats are still on the shelves, so it’s consumer beware. Be aware of any product which contains hydrogenated oils. The best solution is to avoid eating processed foods such as donuts, french fries, crackers, and potato chips, as they’re usually loaded with trans fats.
Managing Our Fat Intake
There are plenty of healthy fats which are available and best when consumed raw, or we can improve our their health by just lightly cooking with them.
Try frying fish or sauteing vegetables in extra virgin olive oil, or steam with dry heat and then add EVOO after it’s cooked. Overcooking food can also change it from being healthy to unhealthy, as the oil tends to burn.
Olive oil is the key ingredient in the popular Mediterranean diet, which has proven excellent when added to natural raw foods. What this offers are superior health benefits while satisfying our craving for fat.
Also include natural unsalted nuts to your diet, such as chia or flax seeds, cold water non-farmed fish such as salmon, trout, mackerel, herring, or sardines, which all supply potent natural Omega-3.
Choosing Our Fats Carefully
What’s also recommended is a digestive formula which contains warming herbs such as ginger or garlic. A targeted digestive formula is able to support the digestion of fats while helping to optimize nutrient absorption.
We often get in trouble with fats once we consume too many trans fats, while not realizing the potential consequences if we eliminate all fats altogether. The best solution is somewhere in between, this by understanding what the various fats are.
Always choose the healthiest varieties, while reducing or completely eliminating the trans fat laden foods. There’s a reason why we crave fats, and similar to sugar, what our brain does is it rewards us once when we eat the right ones.
So by always choosing the healthiest fats possible while eliminating those which harms us, will carry us towards optimizing our health and diet, while enhancing our energy.