Fat is a major source of energy, it helps the body absorb vitamins and it helps foods to taste good.
The two major categories of fats are:
1. Saturated fats (butter, cheese, dairy fat, egg yolk, meat fat, coconut oil, palm oil etc).
2. Unsaturated fats ( fish oil, sesame oil, soybean oil, sunflower oil, avocado, nuts, cashews,
pistachios, almonds, hazelnuts.)
In the 90’s when the ‘fat-phobia’ kicked in there was no distinction between the two categories. The
message was out there black and white: ‘Fat is unhealthy and fat makes you fat!’
This created an entire industry of fat-free foods such as frozen dinners, processed meats, sweets,
ice cream, yogurt etc. And we ate these without fear and believed it was healthy, since the label
said ‘zero grams of fat’! Sadly the waistlines and health problems only increased after this.
So if we cut out fat why did we continue to gain fat and get sick?
The answer is simple:
Fat-free doesn’t mean sugar-free or calorie-free!
The long-standing traditional advice has been to reduce saturated fat intake. However without
looking at each different type of saturated fatty acid individually and within the context of your
genetics, lifestyle, health status, quantity eaten and overall diet, it’s overly simplistic to say that all
saturated fats are bad for you or should be completely avoided. Saturated fats do, however, lack
the essential fatty acids you need, so you must balance them with the unsaturated fats.
Like other essential nutrients such as amino acids, essential fatty acids are those that your body
can’t make on its own, so they must be supplied through your diet in the right amounts and in the
right ratios. These are: Omega-3 & Omega-6.
Here are some of Omega-3’s most important
functions in your body:
Essential for joint health
Required for energy production
Required for oxygen transfer
Improve insulin sensitivity
Increase your metabolic rate
Improve skin texture
Help burn fat
Rich sources of Omega-3 essential fatty acids:
Avoid Trans Fats such as:, Fried food, Pastries, Crackers, Icing, Doughnuts,
Margarine, Taco shells, Tortilla chips, Refined vegetable oils.