Hug a Fat: Why Fat is Not the Enemy!

What to eat? That is a loaded and often confusing question.

Should you reach for the fat-free option over the 2%?

Do you need to cut out all fats to prevent heart disease?

Must you avoid fat in order to fit into your skinny jeans?

While fat is often demonized, the rights types of fats are crucial for our health! So many of us have been conditioned to believe that fat is the the enemy. Today’s post, inspired by Chocolate Covered Katie’s challenge for Hug a Fat Month, will help to undo some of the confusion and myths around fats and teach you how to make healthy choices!

The Simple | Pure | Whole^TM Solution is about finding balance and true nourishment that works for your body! Because healthy fats in the proper amounts are crucial for our health, I dedicate a section of my Simple | Pure | Whole^TM Solution book to discussing this important macronutrient. 

Fat is a crucial macronutrient for proper body function. The right fats in the proper amounts are crucial for a healthy brain, digestion, functioning cell membranes, balanced hormones and a healthy cardiovascular system. Many vitamins (A, D, E, K) also need fat for proper absorption. We need enough fats in our diets to keep our hair shiny, our cells functioning, our skin soft and our hormones balanced.  While each of us is unique and has varying needs, 30-50% of many people’s caloric intake should come from healthy fats.^**

The Low-Fat Myth

While many low-fat foods are marketed to us as the “healthy” choice, often these products are stuffed with additives, processed sugars, sodium and other artificial ingredients to make up for the missing flavor and texture provided by fats. Research has shown that those who included some healthy fat in their diets are actually slimmer than their fat-shunning peers. 

Fat can help control cravings and keep appetite in check by keeping us satisfied. You have properly noticed how a small serving of the real thing with all of its fat and flavor satisfies your cravings much better than endless amounts of low-fat, processed substitutes. 

How to Embrace Fats

Of course the quality and quantity of fats do matter. Not all fats are created equal. Some simple choices can help you avoid harmful fats and incorporate more beneficial fats.^**

**Each person is different and has varying nutritional needs. If you are on a very-low-fat or fat-free diet for medical reasons you should consult with you doctor or nutritionist who is knowledgeable about your own individual history and needs. These are suggestions based on my experience and not medical advice or treatment.

What Not to Do

• Avoid processed “low fat” foods where fats have been replaced with processed sugars and chemical additives.
• Remove trans fats, partially-hydrogenated oils and margarine. Artificial trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils in order to make them more solid for use in processed foods. Many manufactured baked goods, snacks like chips, margarines and fried products contain trans fats to help them have a longer shelf-life. The FDA has determined that partially hydrogenated vegetable oil is not “generally recognized as safe” and should be phased out of food production over the next few years. These unhealthy fats have been shown to both raise LDL (“bad”) and lower HDL (“good”) cholesterol, increasing the risk of cardiovascular disease and stroke. 
• Avoid refined seed and vegetable oils. Vegetable oils like canola, corn, cottonseed, safflower, soybean, sunflower and peanut are often genetically-modified and can contain harmful solvents that are used in their extraction and processing. They are also high in omega-6 fatty acids which can contribute to inflammation when consumed in excess.

Go for the Good Fats

Don’t be afraid of consuming satisfying, organic, natural fats like organic unrefined coconut oil, avocados, organic coconut butter, organic ghee, olives and wild fish. The right fats also help balance the satiety hormone leptin which signals our brain to stop eating when we are nourished.

• Natural sources of healthy omega-3 fats like sardines or wild salmon can help reduce inflammation while minimizing toxins like mercury and hormones that can be found in farmed-raised and larger predator fish like swordfish or tuna.
• Saturated fat often gets a bad reputation, but high-quality sources such as organic coconut oil can provide several health benefits. Saturated fats are difficult to oxidize which means they do not go rancid easily and cause less oxidative stress in the body. Coconut oil contains medium chain fatty acids which have unique properties inside the body. These fats are directly used for energy in our cells, without extensive modification and without causing blood sugar to spike. Coconut oil is also useful for cooking at high temperatures since it does not oxidize and produce advanced glycation end-products which can create oxidative damage inside the body unlike poly-unsaturated fats.
• Real food sources of fats like free range organic eggs support the adrenal glands and bones with beneficial fat-soluble vitamins A and D as well as minerals like phosphorous, sulfur and potassium.
• Find 20+ new recipes featuring healthy fats and fall produce in my Fall Action Plan Festive Cookbook, the perfect fall companion for allergy-friendly, balanced, healthy recipe ideas that are easy to prepare and everyone will enjoy! Start planning your healthy Thanksgiving, family gathering or fall gameday party today with these delicious ideas plus a BONUS e-cookbook with over 50 delicious healthy recipes for any season!

Given all the strong, mixed messages around nutrition and health in our society, the confusion about true nutrition comes as no surprise. In truth, there is no one way to eat that works for everyone. The key is recognizing what works for you and finding your own balance! Use the Simple | Pure | Whole^TM Nourishment Journal to start to pay attention to how different foods make you feel and join the upcoming virtual group Fall Recharge Experience to move forward with your customized balanced nourishment strategy!  

If you enjoy this Simple | Pure | WholeTM nourishment strategy and want to learn more, check out my Glorious Greens for Great Health virtual workshop and cookbook, the Recharge Experience and these free Simple | Pure | WholeTM recipes! If you have not already joined, I would love to have you as part of my free Insider’s Community where you will receive wellness resources, news and opportunities along with a special free gift! Get your FREE Chapters from The Whole Cure and purchase your copy of the paperback or Kindle edition today on Amazon!

 

NOTE: this post contains affiliate links for products that I use myself and frequently recommend to my clients. These products and the information provided should not be considered medical advice. AFFILIATE DISCLOSURE: Amazon offers a small commission on products sold through their affiliate links. Prices are exactly the same for you if your purchase through an affiliate link or a non-affiliate link. Thank you!

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