Last blog was protein; this newsletter is the dreaded "F" word! Fats are one of the three main macronutrients that our bodies need to function and survive (along with carbohydrates and proteins), but they sometimes get a bad rep. Below are six reasons why healthy fats must be included in your diet:
Fats Maintain Your Brain and Your Mental HealthFats Regulate Blood Sugar. When carbohydrates are eaten with healthy fats, the fats slow down the absorption of the carbohydrate, helping to maintain steady energy for several hours after a meal (as opposed to a quick spike in blood sugar and the subsequent crash).
Fats Store Energy. Adipose (or fatty) tissue is the body’s primary means of long-term energy storage. If food becomes scarce, these fat stores can be mobilized and used to supply the body with energy. Adipose tissue also helps to insulate body organs against shock or injury.
Fats Transport Cholesterol. Without fats, the body is unable to transport cholesterol from the liver to all of the various tissues where it is needed (like for cellular structure and repair and the insulation of nerve cells).
Fats Protect Against Toxicity. Fat serves as a buffer against a host of diseases by protecting the body against the harmful effects of environmental toxins. When a particular harmful substance accumulates in the bloodstream, the body can effectively “dilute” the toxin by storing it in fat tissue. This helps protect organs from such substances until they can be detoxified and excreted from the body.
Fats Build Healthy Skin and Hair. Fats help maintain skin moisture and prevent cellular damage.
Each gram of fat has 9 calories (where carbohydrates and proteins each have 4 calories). That is true for all fats, healthy and unhealthy. So, for example, just a dozen walnut halves contain about 160 calories, which is more calories than in one large apple. A good rule of thumb is to steer clear of highly processed fats that are pumped full of additives and unhealthy ingredients. Conversely, look for ingredients that are unprocessed and naturally high in fats. Avocados, full-fat dairy, olive oil and fatty fish are just a few foods with healthy fats that can help benefit your health.
Next blog, we will go over carbohydrates!
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