Low fat or Full fat –which is your preferred option? Fats have been the most debated nutrient in the diet world. They have always been demonized, however; they play a vital role in overall health. Let’s uncover five unknown facts about fats that would make you reconsider your choices.
1. The Good, the Bad & the Ugly:
Not all fats are the same, some improve your overall health including hair & skin, while some can increase your risk of heart disease.
· Good fats like omega-3s are anti-inflammatory, support brain and heart health.
o Sources: Fish, Walnuts, Flaxseeds.
· Bad fats like saturated fats found in animal products can be harmful if consumed in excess.
o Sources: Meats, Dairy products, Butter, Coconut, Palm Oil
· Harmful Fats like trans-fats are inflammatory and increase the risk of heart diseases.
o Sources: Processed & deep-fried snacks, Products made from hydrogenated oil or margarine.
So, remember, the quality of fats is as important as its quantity.
2. Energy Reserve
One gram of fat provides 9 calories. This is almost double the calories you get from carbs or protein (4 calories each). Thus, fats are your energy bank.
During long periods of fasting or intense exercise, your body depends on this fat stores, to provide energy. Thus, fats help us to sustain long stretches of time without eating. You see, fats are the best survival tool!
3. Brain is 60% Fat
Shocked to read that? Well, the human brain is dependent on fats for its structure and functioning. DHA, a type of fatty acid, is important for better brain performance, memory, and mood regulation.
A diet lacking healthy fats can leave you feeling foggy and may also lead to mental health issues like depression. So, the next time you’re having those almonds & walnuts, remember you’re also feeding your brain!
4. Nutrient Absorption:
Vitamins A, D, E, and K are fat-soluble – they need fat for absorption. These vitamins are essential for everything from maintaining good eyesight and bone health to supporting your immune system.
Thus, eating a fat-free greens salad can actually deprive your body of these vital nutrients. Along with enhancing taste, adding a handful of nuts or drizzling olive oil boosts flavor and ensures your body gets these vital vitamins.
5. Hormone Production:
Do you know extremely low-fat diets can lead to mood swings or irregular periods? Fats are the building blocks of hormones like estrogen and testosterone.
A lack of healthy fats can disrupt your hormonal balance, impacting everything from stress levels to fertility. A diet with healthy fats like omega 3, helps to stabilize these hormones, keeping your body and mind in harmony.
Conclusion: Fats – Friends or Foe?
Even though fats are misunderstood, they’re essential for hormonal balance, survival, brain health and long-lasting energy. The secret lies in making informed choices—choosing healthy sources like nuts, seeds, avocados, and fatty fish in moderate quantities while avoiding trans fats.
Now you know the right answer to make smarter choices. So, enjoy your favorite nuts & seeds guilt-free – for healthy living is all about balance!