Fat has received a pretty bad wrap in recent years with low-fat varieties of every day food essentials becoming the norm. However over the last few years – with the caveman style of eating coming in trend – research has shown that low-fat could actually be doing more harm than good.
If we look back in time, way back when we humans were evolving into more sophisticated beings, evidence shows that once man began eating meat, the human brain began to grow. When animal meats - with its fatty components - were a regular food source, it left more glucose (carbohydrates) available for the brain to develop, thus allowing our ancestors to get smart.
And fatty acids are crucial for functioning brain performance.
Today we know that Omega-3s are in particular a necessity for proper brain development. That's your oily fish, your nuts and seeds, your oils and your avocados. The good fats as they have come to be known.
We also know that fat is necessary for many human function’s; digestion, the transport of nutrients around the body, hormone construction and energy production. Every movement, both voluntary and involuntary, is fired off from an axon in the brain that requires fat to stimulate it.
But as with all things in life, there are good and there are the bad.
The Good = Unsaturated Fats + Monounsaturated Fats + Polyunsaturated + Omega 3 Fatty Acids
These are your olive oils, olives, almonds, cashews, peanuts, peanut butter, sesame seeds and avocados, salmon, mackerel, flax seed, walnuts and butter.
The Bad =Trans Fats
Margarine, doughnuts, French fries, cakes, cookies…basically anything processed.
Here are my suggestions when trying to get some more good fat into your diet…
- Choose fatty fish like salmon. They’re tastier, fattier and better for you.
- A few tablespoons of butter or coconut oil can easily give a bland, dry meal some flavour, plus butter or coconut oil goes well with just about anything.
- Olive oil is also excellent to add some flavor and richness to a salad.
- Eggs are among the healthiest foods on the planet. They are very satiating, incredibly nutritious and are an excellent source of fat.
- Nuts are very nutritious and also high in fat. Eat a handful of nuts a few times a week and you will up your fat intake quite a bit while satisfying your body’s need for other important nutrients like magnesium and Vitamin E.
- Avocados are another healthy, delicious, high-fat food. You can eat an avocado with almost anything and it is very rich in healthy monounsaturated fats. Add it to your smoothie or whip up a homemade guacamole – the perfect side dish to any meal!
- Another high-fat food that you may be pleased to read about is dark chocolate. If you choose a brand that is organic and has a high cocoa content (70-90%) then it will be a great source of antioxidants and healthy fats.
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Jonny
