Fat has really earned a bad reputation over the years. It seems like if a food had any fat in the macronutrient content, it had to go. The odd thing that occurred when people took fat out of their diets is that they actually ended up increasing their carbohydrate and sugar consumption. This happened, maybe not even realizing it, because of the increase of processed and refined foods in the average diet. Recently, fat has begun to make its way back onto the “good” list when it comes to food. Some of the highest fatty foods are even on the “superfood” list (i.e. avocado)! Who could have predicted that our society would go from hating fat to loving it? Well, it’s for good reason. Fat, in healthy form, is good for the body and mind. Because we want you to be informed, we will look at 7 super fats so healthy. . . you’ll want to eat them daily!
1. Ghee is more concentrated in fat than butter. It is made when the water and milk solids are boiled and removed. It contains monosaturated fat which helps with cholesterol and heart health. Ghee is a great alternative for butter and has a higher smoke point, so it is less likely to burn when cooking. Another advantage for those that have dairy allergies is that ghee is considered lactose free as the milk has been removed!
2. Coconut Oil is a medium chain triglyceride. It helps your metabolism and aids in ketone conversion. Medium chain triglycerides are easier for the body to break down and use so the energy becomes available much quicker. Coconut oil also contains lauric acid, a fatty acid that is known to kill bacteria and improve cholesterol. Coconut oil is a great choice for use in fat bombs, mug cakes, smoothies and baking at low temperatures. There are many other health benefits to consuming coconut oil including protecting skin and hair and improving dental health.
3. Fatty Fish contain healthy omega-3 fatty acids. A lot of research has been done on omega-3 fatty acids, it’s probably one of the most studied nutrients! It is known to reduce triglycerides, lower blood pressure, improve HDL (good) cholesterol levels, prevent harmful blood clots, reduce inflammation, reduce the risk of heart disease, contribute to brain and eye health, improve bone and joint health, and so much more! Examples of fish that you should eat include: mackerel, salmon, sardines, trout and herring.
4. Eggs used to have a bad reputation for the amount of cholesterol in the yolks. Studies now show that the blood cholesterol isn’t bothered by the cholesterol in eggs. In all actuality, the yolk is where most of the nutrition is! Eggs are very nutrient dense; a good source of protein and they can be very satisfying. They also have antioxidants that are good for eye health! Surprisingly, you will also find them full of a brain nutrient that most people do not consume enough of called choline. Most people think of eggs for breakfast but you can make deviled eggs, egg scrambles, etc. to eat them at any meal!
5. Avocados are a fruit like no other. When you think of fruit, you likely think sweet (sugary) which means they mostly contain carbohydrates. In avocados, over 75% of the macronutrient content is fat. The fat contained in avocados is monosaturated and has a plethora of health advantages! The fat found in avocados is like what’s in olive oil – they both have a fatty acid called oleic acid. This is known to reduce inflammation and improve heart health. Avocados have been shown to balance cholesterol by improving “good” (HDL) and decreasing “bad” (LDL). You can also find potassium in avocados and they are a good source of fiber. Avocados can be added to salads, smoothies, etc. You can also use avocado oil as a dressing or for roasting vegetables.
6. Olive Oil has a lot of antioxidants and nutrients. It contains a substantial amount of vitamins K and E. You will want to look for extra virgin olive oil (EVOO) as it is less refined than other olive oils. The antioxidants in EVOO are shown to reduce inflammation so it is a very powerful oil to use in cooking as the benefits to the body are endless. As mentioned above, the oleic acid is so powerful in the body! It has a very robust flavor and is a great choice for lower temperature cooking, drizzling over roasted veggies or making dressings for salads.
7. Chia Seeds and Flaxseeds aren’t usually thought of as fatty foods. How can a seed be fatty? It’s true! In fact, chia seeds are nearly 80% fat! Flaxseeds contain 12 grams of fat per ounce! Both seeds contain omega-3 fatty acids, which were described in detail above. Chia seeds can lower blood pressure and inflammation. Flaxseeds can improve cholesterol, lower blood pressure and control blood sugar. Both are great sources of fiber too!
You might be asking yourself why nuts such as pecans, walnuts, almonds, and macadamia aren’t on this list. We are first to admit that they are a great source of protein, are incredibly healthy, and full of fats and fiber. With that being said, we recommend that you be careful when consuming them. We suggest that you watch serving sizes, and don’t go overboard. It is very easy to eat too many. Consuming too many nuts often stalls weight loss.
We hope that you can see the benefits of 7 super fats so healthy, you’ll want to eat them daily. Fat has rebounded from its bad image as society started realizing that healthy fats are necessary to how the body functions. There are so many processed and refined foods in the average diet, removing them and focusing on whole foods is best. Incorporating fatty “superfoods” can provide the body with so many benefits. Fat, in healthy form, is so incredibly helpful for the body and mind.