31 Days of Health. Day 15: Fuel up on Healthy Fats

When I was working toward my BS/MS in dietetics, I was taught that a healthy diet included low-fat or fat free products. While it was understood that some fat is necessary, it was always an accomplishment when a meal or snack (on paper) did not contain much fat. However, in my own life, it didn’t exactly look like that. I added fat whenever it felt necessary for cooking or for flavor. Then I would instruct overweight clients to eliminate fat here and reduce it there. And you know what, that advice never came with much success.

Through practice beyond these misunderstandings and failures, I found that when I threw the numbers away and focused on how our taste buds and body respond to the foods we eat, we achieve health more efficiently.

Fat is one nutrient you do not want to restrict! Dietary fat has a “high satiety value” meaning it keeps you feeling full as a result of slowing down the rate at which the contents of the stomach are emptied. This is a very interesting point to recognize in the case of weight management: if fat intake is significantly reduced there is greater potential for feeling hungry. No wonder why weight loss tends to be associated with hunger!

Here are a few additional benefits fat provides:

  • Plays a role in transporting other fat molecules throughout the body
  • Helps with the absorption of fat-soluble vitamins
  • Lowers lipids in the blood – therefore improving cardiovascular health
  • Is a component of some cell membranes and nervous tissue
  • Is involved in the creation of hormones
  • In cooking – provides flavor!

Obtain your healthiest fats from

  • Avocado
  • Nuts
  • Seeds
  • Olive oil, including extra virgin olive oil
  • Fatty fish – i.e. salmon

There has been plenty of controversy over coconut oil. Some research I have recently studied surprisingly spoke against the claimed health benefits coconut oil provides. The point made was that the saturated fats in coconut oil are still in the same shape as the saturated fats in any other food, and the body will manage all saturated fats in the same manner. This may or may not be true. The additional “argument” attached to this was one that sits better with me, and it is that isolation of any food is a lesser-quality option. What is, in fact healthiest, is to eat a whole food. Therefore, eating coconut is the healthier choice over coconut oil.

So rather than counting how many teaspoons and tablespoons of fat you are adding to the pan, or to your salad, let your taste buds and body be your guide. You can taste if there is too much oil, and you can feel good or bad after a meal. Working on your daily meditative practice from Day 12 will supplement your focus on these tells. Now, there is such a thing as excess as well, so I don’t want you to think you should have as much as you want. But don’t stress it – all of these skills will come with practice.

I hope you’re doing great with the first half-ish of this healthy challenge! Let’s go another 15 days, plus one extra for good measure 😉

Alyssa

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