If I learned anything during my 35 years of low fat yo-yo dieting, ironically, it’s that we need fat to stay slim and healthy. About 30% of your daily intake in fact. So why is this counter-intuitive idea so important?
Saturated fats serve essential functions including building cell walls, mineral absorption & absorption of fat soluble vitamins A, D, E & K. Avoiding fat over the last 40 years has been cited to have increased the risk of obesity and heart disease (1). When food manufacturers reduce fat, they often replace it with sugar, refined grains or artificial sweeteners. Our bodies digest these very quickly, raising blood sugar and insulin levels, possibly resulting in weight gain and illness. (2 – 5).
So rather than adopting a low-fat diet, just make sure that you avoid “bad” trans-fat which can be found in some margarines, vegetable oils, cakes, pastries, ice cream, bread and fast/convenience foods. Check food labels to see if hydrogenated or partially hydrogenated oils are listed early on the list and before polyunsaturated or monounsaturated oils; if so you know the product contains lots of trans fat.
If you are worried about your cholesterol, it may surprise you that about 85 percent of the cholesterol in your bloodstream is manufactured in your liver and not directly from the cholesterol that you eat. A better idea would be to check that your liver is functioning well (my 14-day detox will tick that box! -https://slimforgood.co.uk/product/14-day-taster/
Fats are an essential nutrient, a primary energy source and play a significant role in weight management, healthy skin & hair, immune function, memory, mood and hormonal balance.
You can make sure that you eat essential fats daily by including these foods:
• Oily Fish (salmon, sardines, mackerel, herring)
• Nut Butters
• Flax Seeds
• Olive Oil
So, don’t fear fat; sugar and refined carbs are the enemy!
1. Dr Aseem Malhotra British Medical Journal, Saturated fat is not the major issue, 2013
2. Siri-Tarino, P.W., et al., Saturated fatty acids and risk of coronary heart disease: modulation by replacement nutrients. Curr Atheroscler Rep, 2010. 12(6): p. 384-90.
3. Hu, F.B., Are refined carbohydrates worse than saturated fat? Am J Clin Nutr, 2010. 91(6): p. 1541-2.
4. Jakobsen, M.U., et al., Intake of carbohydrates compared with intake of saturated fatty acids and risk of myocardial infarction: importance of the glycemic index. Am J Clin Nutr, 2010. 91(6): p. 1764-8.
5. Hu, F.B., et al., Dietary fat intake and the risk of coronary heart disease in women. N Engl J Med, 1997. 337(21): p. 1491-9.