Why is Fat Needed for Our Diet?
The History Behind Fat:
- In the 1970s, fat was demonized by the American government, linking it to heart disease and shorter lifespans.
- Other factors like smoking habits, sedentary lifestyle, and family history were overlooked.
- Research has not conclusively linked reduced fat intake with decreased disease or heart issues.
Why Fat Matters:
- Removing fat from food reduces flavor, leading to increased sugar content as a flavor substitute.
- “Fat-free” products often contain high levels of sugar, which can worsen health outcomes, including increased risk of coronary heart disease.
- Fat is essential for flavor, satiety, energy, reproductive hormones, skin health, and reducing inflammation (unlike sugar, which can increase inflammation).
Is Fat Good for You?
- Moderation is key; fats can help control hunger and stabilize insulin and blood sugar levels.
- Benefits of including fats in your diet include sustained energy, hormonal balance, and anti-inflammatory properties.
Balanced Nutrition Approach:
- Follow the 80/20 rule: 80% nutrient-dense whole foods and 20% flexibility for social occasions and enjoyment.
- Sustainable nutrition involves moderation rather than complete elimination of food groups.
- Read nutrition labels and consult healthcare providers for personalized advice.
Examples of Healthy Fats:
- Avocado
- Cheese
- Nuts (e.g., almonds, walnuts)
- Fish (e.g., salmon, sardines)
- Beans (e.g., black beans, chickpeas)
- Eggs
- Chia seeds
- Ground flaxseed
- Olive oil
- Full-fat yogurt
- Olives