Courtney McGrailThere has been much talk in recent times about what fats are 'good' and what fats are 'bad'.
Generally speaking, 'good' fats are unrefined animal fats, fat from fish, and certain fats from plants, such as avocados, nuts and certain tropical oils like extra virgin olive oil. They tend to include a higher proportion of saturated or monounsaturated fats or be higher in omega-3s fatty acids.
The 'bad' fats are vegetable fats, such as soy, sunflower and canola oil that have been refined. They are highly susceptible to oxidation during processing, which makes them reactive and damaging to the body.
Here are just five of the many benefits of eating fat, the 'good' ones that is.
Fat loss
It's well accepted that eating some fat is necessary if you want to lose fat.
It;'s a big mistake to go ultra-low-fat for fat loss because people tend to replace natural fats with carbohydrates, while food manufacturers replaced fat with sugar, leading to a huge increase in nutrient-poor calories that the body stores as fat.
Research shows that you can lose just as much body fat eating a high-fat, low-carb diet as you can with a low-fat, high-carb diet and youíll reap better metabolic adaptations so that you keep the fat off.
Better brain function
Your brain is mainly made of cholesterol and fat, most of which should be essential fatty acids, in particular DHA.
An adequate 'good' fat intake helps prevent depression.
This is caused by a deficiency of cholesterol and fat in the brain, which causes lower levels of the neurotransmitter serotonin that makes people feel
good.
Make sure you get adequate DHA and saturated fat to provide the raw materials needed for optimal brain function. Try a handful of cashews nuts a day!
Stronger bones
Healthy fats are needed for bone mineral density and the prevention of osteoporosis. Fats are involved in calcium metabolism and the vitamins K2 and D are both fat-soluble nutrients that collaborate in building bone.
Improved immune system
Including a variety of saturated fats in your diet can help kill dangerous pathogens and prevent infections.
Saturated fats such as found in organic butter and coconut oil contain fatty acids that are anti-microbial, anti-viral and anti-fungal and have been found to decrease infection by killing harmful bacteria.
Better skin and healthy eyes
Dry skin and eyes are often caused by a deficiency in fatty acids. Getting adequate omega-3 fats and a variety of saturated fats in your diet can help improve the bodyís ability to lubricate effectively.
Get at least 3 grams of omega-3s in your diet daily and eat a variety of saturated fats because they are rich in the fat-soluble vitamins A, D, E, and K that help the body regulate lubrication.