Healthy fats are an exceptional source of energy. They provide over twice as many calories per gram than protein or carbohydrate. They’re essential for many metabolic processes. They’re an important material for the construction, repair and functioning of organs, cells and hormones. The brain itself contains up to 60% fat.

What’s more, healthy fats are super satisfying. They taste good and, together with complete, quality protein, they provide the feeling of satiety. With the right amount of fat in our meals we feel full for a long time, which means we’re less likely to go hunting for unhealthy snacks.

Which Fats are Healthy?

There are few different families of fat, all with different qualities.

• Saturated fats are an excellent source of fat, especially for cooking
• Monounsaturated fats are a great source of fat
• Polyunsaturated fats are difficult
• Trans fats, or “partially hydrogenated fats”, are poison

Saturated Fats

Saturated fats are an excellent source of fat. They’re solid when cold, and they’re very stable when exposed to air, heat and light, which makes them the healthiest choice for cooking. They’re essential for cell membranes, are an optimal source of energy, contain large amounts of fat-soluble vitamins including K2, A and D, and they’re found mainly in animal fats.

Good sources of saturated fats include butter, clarified butter, full fat cream, duck fat, lard (pork fat) and tallow (beef fat), eggs, bacon, animal fat in general and coconut in all forms: coconut, coconut oil, coconut milk, coconut flakes etc.

Tip: To avoid residues of pesticides, hormones, antibiotics, toxic metals, etc., get your saturated fat from organic and/or pastured livestock whenever possible.

Monounsaturated Fats

Monounsaturated fatty acids (MUFA) are good sources of fat. They’re not as stable as saturated fats, so they shouldn’t be the first choice for cooking; better to use them fresh as a condiment. They improve blood pressure and lower cholesterol levels, reducing the risk of cardiovascular disease. They stabilise blood insulin and blood sugar levels.They have an anti-inflammatory effect and they’re found in a variety of vegetable oils and animal products.

Good Sources of Monounsaturated Fats include avocado, macadamia nuts, olives and extravirgin olive oil, eggs, almonds, and brazil nuts.

Tip: Only buy monosaturated oils (olive oil and extra virgin) that are packaged in dark containers and store them in a dark place.

Polyunsaturated Fats

Polyunsaturated Fats, known as PUFA are a little difficult. In the right proportions, they’re excellent, but they’re very unstable: when exposed to heat, air and light, they oxidize and become rancid, creating free radicals.

Omega 3 and Omega 6 are essential fatty acids because the body can’t produce them; we must receive them through the diet. Omega 3 is anti-inflammatory. Omega 6 is inflammatory. The optimal ratio between them is 1: 1, but today we consume Omega 6 10-25 times more than Omega 3. 

Good Sources of Polyunsaturated Fats are animals and fish raised in their natural environment, green leaves and algae, cold-pressed olive oi, wild salmon, sardines and mackerel.

Bad Sources of Polyunsaturated Fats are industrial seed and vegetable oils. Sunflower, corn, peanut, canola, soy, palm, safflower etc. should be eliminated from the diet.

Okay in Moderation are cold-pressed linseed and walnut oil, nuts (walnuts, almonds, hazelnuts, etc.) and seeds (sunflower seeds, pumpkin, sesame, flax etc.).

Tip: Offset the intake of PUFA with foods rich in antioxidants that fight free radicals. Take a high quality Omega 3 supplement every day.

You can find more information about the ration between Omega 6 and Omega 3 in the posts about Inflammation.

Partially Hydrogenated Fats and Trans Fats

Partially Hydrogenated Fats and Trans Fats are harmful chemical substances that should be banned for life. They’re not natural. They’re not food. They’re poison. They cause damage at the cellular level. They raise levels of unhealthy cholesterol while exhausting the good ones. They significantly increase the risk of heart disease

Sources of Partially Hydrogenated and Trans Fats include margerine, fake butter and sprays, processed foods such as cookies, cakes, crackers, ready meals and chips, fast food and fried food in general.

Tip: Eliminating dangerous fats from your diet and replacing them with healthy, bio-available fats is one of the most important things you can do for your health. Seriously, if you haven’t thrown out all the industrialized seed and vegetable oils from your pantry yet, don’t hesitate. Get rid of them. 

One of the best things you can do for your health is to ditch the carbs and bad oils from your diet and obtain most of your daily calories through healthy fats. Go crazy with olives, olive oil, extra virgin olive oil, avocado, coconut in any form, macadamia nuts, dark chocolate that has 85% minimum cacao, sardines, salmon, mackerel, saturated animal fat like bacon. lard, full cream and butter – and take a good quality Omega 3 supplement every day.

Every cell in your body will love you for it.

And every part of you will be so grateful when you’ve made the metabolic shift from Sugar Burner to Fat Burner.

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Credits

Salmon Photo by Micheile Henderson on Unsplash | Olives Photo by Marius Haakestad on Unsplash | Avocado Photo by Louis Hansel @shotsoflouis on Unsplash | Eggs Photo by Natalie Rhea on Unsplash | Bacon Photo by Casey DeViese on Unsplash