I think by now most of us know that eating healthy fats is good for you. For years fats got a bad wrap and then the paleo diet hit the world and showed everyone that fat is good. However, which kind of fats are the healthy fats and which ones are the bad? Learn all about them below on my good healthy fats list and why you should be eating them!
Roles of Fats in the Body
Fats are so important to consume as they play a crazy amount of roles in your body! Some roles of fats in the provide a long stable amount of energy through out the day versus a low fat diet that leaves the body to be riding energy roller-coasters all day long. They are building blocks of our cells. Friends, you need to build your cells. Your cells make up your organs, which make up your body systems, which make up you. Not only do they build your cells, but they are a main ingredient in the protective lining of your organs.
Taking these vitamins A, D, E, and K on the daily? Fats are needed for these vitamins to absorb in the body. No fat consumption, waste of money in vitamins. Fats also help balance out protein roles. Lastly, my two favorite roles of fats in the body is that they help to ward off sickness and they are what makes food taste good!
Great Working Digestion
A great working digestion system is important when it comes to having a proper fatty acid balance. If you’re consuming mostly processed, packaged foods, your digestion has more than likely been compromised over the years. If you eat out a lot, there is a good chance that the oils and the quality of the foods that you are consuming has wrecked havoc on your digestion as well. Foods that contain little to no real nutritional value not only cause you to not have great working digestion, but to have a malnourished body.
When the body is constantly consuming bad fats, it wreaks havoc on the digestive system. Leaving the system to fend for itself, trying to breakdown ingredients in foods that the body is not intended to do. When the body is fed a nutrient-dense diet, it can begin to heal the digestive system, allowing for our fatty acids to become more balanced. Not only does fat provide good tasting food, provide a long burning source of energy, are blocks for building our cells, and aid in the absorption of A, D, E, and K vitamins, they form hormone-like substances in the body so that prostaglandins can give the body proper healing times and can control inflammation.
Healthy fatty acid deficiency is epidemic in America. It’s epidemic because people are consuming all of the wrong types of fats and not enough of the good healthy fats. The difference between a good fat and a bad fat is in the way they are processed, not in the inherent nature of their source.
Chemicals Destroy Healthy Fats
Another huge problem that is contributing to fatty acid deficiencies are the foods that are being bought and the way they are being prepared. Genetically modified foods and chemicals destroy healthy fats. Cows are being fed grains to keep plump instead of grass. This changes the genetic makeup of healthy omega fats in the cow, making the omegas in fats unhealthy. Fish are loosing out on their omega fats when they are grown in a farming environment. Soybeans are being genetically modified and sprayed with glyphosate, leaving our bodies to figure out how to breakdown non-organic/unnatural earthly ingredients. Foods that are being consumed are not properly being prepared, scorching foods in high heated oils, turning what once was a healthy fat into a trans-fatty acid. Too many fatty acids make cell walls liquid and substances start to pass through them.
Fatty Acid Deficiencies
Why are fatty acid deficiencies so prevalent? Well, society has been told for decades that “fat is bad”, we now know that this is not true. When the anti-fat movement started, it led to the consumption of more processed and packaged foods. These foods are loaded with low-fat, high-sugar ingredients. Not only does fat give food fantastic taste, it provides the body with the ability to absorb vitamins A, D, E, and K! When fat is taken out of food, it needs sugar to give it flavor. This has led the American diet to being filled with too many processed carbs and not enough healthy fat intake, thus creating fatty acid deficiencies.
Good Healthy Fats List
Alright! Let’s get to the good healthy fats list! It’s important that you are consuming a healthy amount of all the different fats, or the body will become unbalanced and you will start to feel it in “symptoms”.
There are three classifications of fats. They are saturated, monounsaturated, and polyunsaturated. Yes, all of these are good for you and YOU NEED THEM! It’s important to eat fats in a balanced manner, or the body become off and you start to feel the symptoms of it!
Quick facts on saturated fats: they are highly stable, do not go rancid easily, solid or semi solid at room temperature, and found in animal fats and tropical oils.
- Organic, grass-fed meats
- Organic palm oil
- Grass fed ghee
- Pasture raised organic eggs
- Full fat dairy
- MCT oil
- Coconut oil
- Grass fed butter
Quick facts on monounsaturated fats: they are relatively stable, they do not go rancid easily, liquid at room temperature, and are non-essential because the body cannot make them.
- Olives/olive oil
- Avocados/avocado oil
- Almond nuts/almond oil
- Hazelnut nuts/hazelnut oil
- Macadamia nuts/macadamia oil
There are two types of polyunsaturated fats that essential to the body; linoleic acid (aka Omega-6) and apha-linolenic acid (omega-3). Quick facts on Polyunsaturated fats: the are relatively unstable, go rancid easily, always are liquid, and should never be used when cooking because they can quickly turn into trans fats,
- Wild caught salmon
- Atlantic mackerel
- Salmon and cod liver oils
- Albacore tuna
- Pasture raised organic egg yolks
- Hemp seeds
Last Minute Adds
A few last minute adds for you! If you are interested more in healthy fats and why you should be eating them, please reach out! I have a wonderful smart shopping guide that gives you all of the info you need to start shopping smart and I will mail it to you. The best thing about this guide is that it can fit right in your purse so you can drag it to the grocery store with you! It’s a great way to get all the good healthy fats list and why you should be eating them at home with you!
If you are interested more in healthy fats and the importance of them, take a look at the Westin A. Price Foundation. They are the gurus of all gurus of fats.