Many of us were taught that eating fat would make us fat. We were told that sticking to chicken breast, steamed veggies, low-fat milk, low-fat yogurt, and salads with fat-free dressing was the healthiest option. But research has shown that this is simply not true!
Every single cell in your body contains fat, and your body cannot make several of the essential fatty acids. This means that you must consume those fatty acids in your diet.
People often do not realize that too little dietary fat may set them up to struggle with inflammation, fatigue, poor memory function, heart issues, depression, dry skin, and other unpleasant symptoms. However, you must have the right kinds of fat for it to be healthy.
Healthy fats help you feel full, stabilize blood sugar, and maintain energy. Your body also needs fat to produce hormones (this is especially important for my fertility, pregnant, and postpartum patients). Additionally, eating a healthy fat (like olive oil) with your salad or veggies allows your body to absorb more nutrients from the vegetables.
Let's explore the best ways to incorporate healthy fat into your diet.
Healthy Fats vs. Unhealthy Fats
There is a BIG difference between good, natural, unprocessed, unrefined sources of fat and highly processed, refined fats. The healthy fats should be incorporated into your diet every day. In some cases, it can be beneficial for them to make up well over half of the calories that a person consumes.
The processed and refined fats, on the other hand, are considered “junk calories”. These unhealthy fats can become oxidized or rancid, and are unrecognizable to our bodies. They contribute to inflammation, which leads to all sorts of health problems.
Healthy Fats
These foods contain healthy fats. Enjoy eating these frequently without guilt!
- Avocados
- Olives
- Ghee
- Butter (I especially love Kerrygold)
- Plain Yogurt (full-fat)
- Avocado oil
- Coconut oil
- Olive oil
- Nuts
- Fish (salmon, herring, anchovies, and sardines)
- Grass-fed beef
- Dark meat from free-range poultry
- Fats from animals (lard, beef tallow, duck fat, etc.)
- Eggs (especially from pastured chickens)
*It is important that the meat you eat comes from animals that were healthy and got to eat their natural diets while they were alive.
Not-So-Healthy Fats
Trans fatty acids are deposited in varying amounts in the body's tissues and impact body functions. Trans fats are man-made and are not classified as GRAS (Generally Recognized as Safe) by the FDA. They should be completely eliminated from the diet. Watch for them in fried foods, doughnuts, baked goods, pie crusts, biscuits, frozen pizza, cookies, crackers, margarine, and other “butterlike” spreads.
Other unhealthy fats that also hide in processed foods are highly processed, refined, and too high in omega-6 fatty acids. Some not-so-healthy fats to be aware of are...
- Safflower oil
- Sunflower oil
- Soybean oil
- Canola oil
- Corn oil
- Vegetable oil
- Margarine
- Crisco
- Peanut Oil
- Wheatgerm oil
- Cottonseed Oil
- Grapeseed Oil
- Rice Bran Oil
- Anything hydrogenated or partially hydrogenated
Omegas
Your body cannot make Omega-3 and Omega-6, so you need to get them from your diet. Getting a healthy ratio of these essential fatty acids in your diet is extremely important. An ideal ratio of Omega-3 to Omega-6 is between 1:1 and 1:2. Unfortunately, most people who eat the standard American diet get a ratio between 1:20 and 1:50.
Many of us would benefit from increasing our intake of Omega-3 essential fatty acids to address underlying inflammation in the body. Omega-3 has anti-inflammatory properties, while too much Omega-6 fuels the body's inflammatory pathways.
If you do not regularly eat foods high in Omega-3 essential fatty acids, a high-quality supplement may be a good option. I can guide you in getting a good-quality fish oil.
Tips on Healthy Eating
- Eat mostly whole and unprocessed foods (plants, animals, etc.).
- Limit meals at restaurants, as they typically use unhealthy oils. (If you do have to eat out often, ask for an olive oil and vinegar dressing on your salad.)
- Read labels carefully (many healthy-looking oils are mixed with “blends” of other oils).
- Make your own salad dressing. It’s easy to do! (If you need some ideas, just ask. I’ll send you some recipes that I love.)
- Buy oils in a dark glass bottle to keep them from oxidizing. (When oil is stored in clear plastic bottles, it easily oxidizes and becomes rancid.
- If you still have some of the “unhealthy” fats listed, consider switching them for healthier fats.
- Enjoy butter, avocado, olive oil, and more from the “healthy” list above!
- Let me know if you have questions.
You don't have to change everything all at once. Focusing on little changes and building on them over time can make a big difference. What can you do today to take one step further in your health journey?
Dr. Jamie, D.C.
Resources:
A Functional Perspective on Diet and Cholesterol (Explains why healthy fats in the diet are not to blame for high cholesterol, high blood pressure, or other related health conditions.)
Mark Hyman, MD. Eat Fat, Get Thin. Little, Brown and Company, 2016.
Mary Enig, PhD. Know Your Fats. Bethesda Press, 2013.