{"id":29044,"date":"2018-09-21T18:59:17","date_gmt":"2018-09-22T00:59:17","guid":{"rendered":"https:\/\/evolutionvn.com\/?p=29044"},"modified":"2023-02-24T10:04:24","modified_gmt":"2023-02-24T17:04:24","slug":"dietary-fat","status":"publish","type":"post","link":"https:\/\/evolutionvn.com\/dietary-fat\/","title":{"rendered":"Dietary Fats Are NOT The Enemy \u2013 7 Ways To Incorporate Fat"},"content":{"rendered":"
\n
\n\t

Have you ever been falsely accused of something? And, no matter how much you insist, people don\u2019t believe you or they don\u2019t care to listen. You\u2019ve earned a bad reputation based upon false pretenses and, no matter what the evidence actually says, public perception won\u2019t change. Being misunderstood doesn\u2019t feel good, does it?<\/p>\n

Well, this is exactly what has happened to dietary fat within the health and fitness industry. Fat has been demonized for its perceived contribution to ailments such as obesity, high cholesterol, and heart disease. Only recently are these\u00a0false accusations beginning to\u00a0be corrected. However, in large part, these misunderstandings still exist.\u00a0It is still\u00a0commonly\u00a0believed that a low-fat diet is\u00a0the way\u00a0to achieve a healthy life and weight loss.<\/p>\n

What is Dietary Fat and Why Are They Important?<\/h3>\n

Dietary fat (\u201cfat\u201d) is one of the three macronutrients alongside carbohydrates and proteins. Fat is the most calorie dense of the three macronutrients and is considered to be the \u201cenergy reserve\u201d and serve as your body\u2019s primary source of energy in the absence of carbs (it can be argued that, as a society, we should replace in large part our calories from carbs with calories from dietary fats \u2013 more on this later!)<\/p>\n

Besides being a fuel source for your body, fat is also vital for body mechanisms such as digestion, transportation of vitamins, and regulation of hormones \u2013 vital! Not to mention, our brains are about 60% fat. In fact, saturated fat is one of the main components of brain cells. Can you see\u00a0why\u00a0a diet low in or devoid of fat might be\u2026 a little silly?<\/p>\n

Types of Fat \u2013 Which Ones Are Good?<\/h3>\n

Without going in depth, there are three major categories of fats: unsaturated, saturated, and trans.<\/p>\n

Unsaturated fats are those found in liquid form at room temperature.\u00a0Amongst the many health benefits of unsaturated fats are increasing healthy cholesterol, reducing the risk of heart disease, and reducing inflammation.<\/p>\n

Saturated fats are a highly controversial form of fat found in meat, cheese, and other dairy products. They are highly controversial because there are conflicting studies as to their contribution to heart disease. Foods such as avocado and coconut oil which\u00a0are deemed to be \u201chealthy\u201d also contain saturated fat further complicating the\u00a0argument.\u00a0Looking past this uncertainty, it has been proven that these fats boost your immune system and brain health. So, regardless of which side of the fence you sit on, you can trust that it is necessary to have some saturated fat in your diet.<\/p>\n

Trans Fats are the ugly step-sister of fats. It has been clinically proven that trans fats have no health benefits. Rather, trans fats have been proven to raise levels of bad cholesterol, lowers levels of good cholesterol, and increase\u00a0risk\u00a0of heart disease. These are the fats that you should avoid or reduce.<\/p>\n

Sources of Fat \u2013 Simplified<\/h3>\n\n\n\n\n\n\n\n\n
Unsaturated<\/em><\/strong><\/td>\nSaturated<\/em><\/strong><\/td>\nTrans (Avoid or Reduce)<\/em><\/strong><\/td>\n<\/tr>\n
Avocado (also a source of saturated fat)<\/td>\nDairy Products<\/td>\nChips<\/td>\n<\/tr>\n
Olive Oil<\/td>\nMeat<\/td>\nFrench Fries<\/td>\n<\/tr>\n
Salmon<\/td>\nCoconut Oil (also a source of unsaturated fat)<\/td>\nCookies<\/td>\n<\/tr>\n
Almonds<\/td>\nButter<\/td>\nFried Foods<\/td>\n<\/tr>\n
Natural Peanut Butter<\/td>\nEggs (also a source of unsaturated fat)<\/td>\nProcessed Foods<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Incorporation of Fat<\/h3>\n

Now that you know that not all fats are unhealthy, how do you incorporate the healthy version of this essential macronutrient into your diet? Here are\u00a0seven easy ways that I add healthy fat into my diet:<\/p>\n

Make your own salad dressing with olive oil as the base.<\/p>\n

Add a slice (or two) of avocado into your meals \u2013 salads, morning smoothies, or eat it on its own. It goes well with everything!<\/p>\n

Take an Omega 3 or fish oil supplement.<\/p>\n

Eat breakfast proteins such as bacon, sausages, and eggs (contrary to popular belief). Eat the whole egg \u2013 yes, yolk included.<\/p>\n

Use butter instead of margarine \u2013 on your steamed veggies.<\/p>\n

Use full cream in your coffee but hold the sugar and sweetener.<\/p>\n

For get-togethers, prepare charcuterie boards \u2013 cheese and meats sans crackers.<\/p>\n

Fat \u2013 Not the Enemy<\/h3>\n

Whether you\u2019re looking for weight loss or general improvement\u00a0of health, dietary fat should play a large role. As a community, we need to stop demonizing them and start acknowledging them for their immense health benefits.<\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

Have you ever been falsely accused of something? And, no matter how much you insist, people don\u2019t believe you or they don\u2019t care to listen. You\u2019ve earned a bad reputation based upon false pretenses and, no matter what the evidence actually says, public perception won\u2019t change. Being misunderstood doesn\u2019t feel good, does it? Well, this<\/p>\n","protected":false},"author":387,"featured_media":41199,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[279],"tags":[457,458],"acf":[],"_links":{"self":[{"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/posts\/29044"}],"collection":[{"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/users\/387"}],"replies":[{"embeddable":true,"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/comments?post=29044"}],"version-history":[{"count":5,"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/posts\/29044\/revisions"}],"predecessor-version":[{"id":41200,"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/posts\/29044\/revisions\/41200"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/media\/41199"}],"wp:attachment":[{"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/media?parent=29044"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/categories?post=29044"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evolutionvn.com\/wp-json\/wp\/v2\/tags?post=29044"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}