Why you need to be eating more healthy fats
Contrary to popular belief - fats don’t make you fat! Dietary fats (monounsaturated, polyunsaturated, saturated or trans fats), are necessary for a number of biological processes and functions in the human body. These functions range from nutrient absorption and transportation to hormonal regulation and providing your brain's main source of energy.
Fats are organic molecules made from carbon and hydrogen elements. These molecules can be constructed in a few ways which determine the type of fat (saturated, monounsaturated, polyunsaturated, or trans), and how it is metabolized and used within the body.
But fats aren’t all made equal! Consuming certain types of fats can reduce your risk of disease, but consumption of some types of fat can increase your risk. Here’s what you need to know.
HEALTHY FATS (monounsaturated and polyunsaturated)
1. Support cognitive function = Studies show omega fatty acids support brain health.
2. Improve skin health = A study that examined the relationship of diet and acne found that the omega-3 fatty acid EPA prevents collagen break down, which counteracts age-related collagen loss.
3. Promote hormonal balance = high-fat diets being used to treat conditions like polycystic ovarian syndrome (PCOS) and fertility issues. A study published in the European Journal of Clinical Nutrition found that fat intake supported hormone balance, regulated menstrual cycles, and improved symptoms of PMS.
4. Improve blood cholesterol levels = by boosting the HDL (‘good’) cholesterol and decreasing the LDL (‘bad’) cholesterol.
5. Improve fertility = Healthy fat consumption has been shown to reduce preterm birth and endometriosis, whereas trans fat consumption increases ovulatory infertility.
6. Decrease disease risk
7. Lower inflammation = One study found a significant association between unsaturated fat consumption and lower rates of inflammation.
Foods rich in these types include fish, avocados, nuts, seeds, and some oils like extra virgin olive oil.
EAT LESS OF (saturated)
Saturated fats are a little less black and white. Preliminary research concluded that they have a negative effect on cholesterol levels, however, this research has been denounced. A systematic review that examined 15 randomized controlled trials on saturated fat consumption found that it was not associated with high cholesterol, heart attacks, or strokes. In fact, saturated fats are beneficial for humans but in lesser qualities. These foods include coconut oil, butter, cheese, whole milk dairy products, and fatty meats.
AVOID (trans)
Trans fats should be avoided at all costs. They significantly raise your LDL cholesterol levels and decrease HDL cholesterol, increase your risk of disease, affect insulin sensitivity, increase belly (visceral) fat, and are highly inflammatory. A study found that artificial trans fats were associated with a 40 percent increased risk of developing diabetes in a study of over 80,000 women. These foods include cookies, cakes, and processed or fast food.
How much fat do you need?
According to a study published in 2004 by Sports Medicine, the optimal macronutrient breakdown should be 55 to 60 percent carbs, 30 percent protein, and 15 to 20 percent fat. If you weigh 180 pounds, that will come out to be between 54 and 108 grams per day. Other sources suggest that a minimum of 15 percent of your calories should come from fat. However, some newer research contests this. For example, advocates of the ketogenic or high fat/low carb diets believe that increasing fat intake can be beneficial, particularly when carb intake is drastically reduced, pushing us into a state of ketosis/fat adaptation. But ultimately this comes down to your dietary preference.
We hope this has helped! For tailored nutrition advice please reach out to me.