Did you know your brain is comprised almost entirely of essential fatty acids? Cutting out fats from your diet is a sure fire way to reduce brain performance, development, overall health and even hormone function.
The truth of the matter is your body needs fat to function properly and remain healthy. However, the word fat has developed a negative connotation in society despite the fact of mounting evidence to prove otherwise. This belief that all fat is unhealthy stems from soft science studies in the 1960's - 1980's that were run poorly or only considered a limited portion of their studies findings, and the use of these assumed findings to mass market health standards to the population. Interestingly enough as the non-fat products began to riddle the shelves of grocery stores, the obesity and mental illness rates began to grow in tandem.
So, if you want to lose weight, ward off disease, and or enhance your brain's performance, you need to consume healthy fats.
You may be wondering how fats can offer such health benefits. Well, they impact metabolic enzymes, improve the synthesis of beneficial prostaglandins, and reduce inflammation. This adds up to improved blood flow and tissue oxygenation, which means a higher metabolic rate, improved insulin sensitivity, immune enhancement, and better brain function. Exactly the results you would desire if trying to lose weight or maintain health.
The function of fat in our bodies explains why many people who attempt to cut it from their diet feel fatigued, can not lose weight, and struggle mental function and health. If this diet goes on long enough diseases such Alzheimer's , diabetes, cancer, autoimmune, and degenerative disorders can occur.
There are several options of healthy fat sources to choose from. These include walnuts, almonds, fish, coconut oil, extra virgin olive oil in a dark glass bottle, flax seeds, avocados, peanut and almond butter. If you do not currently consume fish 2-3 times a week, taking an essential omega 3 fatty acid supplement from a fish source is highly beneficial. To ensure you are selecting a quality product, check to be sure a total of 75% of omega 3s are coming from a combination of DHA and EPA.
With that being said, there are some fat sources that should indeed be avoided. Specifically, hydrogenated fats which are highly unstable. These fats are made to mimic healthier counterparts, such as coconut oil, that are solid at room temperature. The main difference occurs in bonding. Hydrogenated fats have a double bond that oxidizes easily through exposure to light and heat. Oxidized fats wreak havoc on the body when ingested. Such fats include soybean oil, vegetable oil, margarine, crisco, and canola oil. These oils should not be consumed and most importantly, should not be heated or used for cooking.
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Getting #Omega3 from ground flax seeds or soaked chia seeds is better than supplements. http://nutritionfacts.org/video/dietary-supplement-snake-oil/
January 6, 2015 - 5:56pmThis Comment
Hi Danielle!
Thank you for replying back! Actually, we have started making the switch to cooking with coconut oil! I have found that the flavor is still great!
Thanks also for the info on EVOO :-)
Have a wonderful New Years!
Kristin
December 30, 2014 - 12:26pmThis Comment
Kristin,
Great question! Olive oil sits on a fine line between the two ends of the spectrum. Chemically, it only has one chance to bond with oxygen so it is a bit more stable but it's still able to oxidize. Best practices for olive oil are to purchase extra virgin olive oil in a dark glass bottle and store it in a cabinet out of the light. As far as cooking, it is generally best not to heat it or at least not at medium to high temperatures. Personally I have made the switch to sauteing vegetables in coconut oil just to be as safe as possible.
Hope this helps!
Danielle
December 29, 2014 - 6:10amThis Comment
Dear Danielle,
Thank you for sharing your article with the EmpowHER community!
Thank you for pointing out some healthy fat options. I have recently read about which oils you should use in cooking etc. and so I appreciate you clarifying that certain oils should not be heated. What are your thoughts on using olive oil for sautéing or roasting vegetables?
Thank you Danielle!
Best,
Kristin
December 27, 2014 - 8:30pmThis Comment