Why Do We Need Dietary Fats?
The importance of dietary fats has gained significant attention in recent years, especially with trends like the ketogenic diet surging in popularity in 2017. Did you know the ketogenic diet was originally meant to treat youth with epilepsy?! While this low-carbohydrate, high-fat diet has garnered widespread attention for its potential benefits, it's essential to approach trending diets with caution. Jumping on the bandwagon of a fad diet without considering unique individual needs and long-term sustainability can lead to unintended consequences.
The ketogenic diet, characterized by its emphasis on consuming high amounts of fats and minimal carbohydrates, has sparked significant debate among nutrition experts. While some praise its potential for weight loss and improved metabolic health, others caution against its restrictive nature and potential side effects. As with any diet trend, it's crucial to evaluate its suitability for individual health goals and lifestyle preferences rather than blindly following the latest craze. More often than not, dieters do not follow the ketogenic diet correctly and experience an array of severe nutritional deficiencies. It’s also worth noting that while many are able to achieve impressive weight loss goals, the majority gain the weight back quickly without the ability to sustain the strict nutritional protocol long-term.
Beyond the realm of diet trends, dietary fats play many important roles in our bodies. For women in particular, fats are at the crux of hormonal health, influencing various physiological processes, including menstrual cycles, fertility, and mood regulation. Incorporating a balanced mix of healthy fats into one's diet is essential for supporting optimal female hormonal balance and overall well-being.
This guide provides an overview to help you understand the three primary types of healthy dietary fats and their sources:
Three Types of Fats
Saturated Fats
Monounsaturated Fats
Polyunsaturated Fats
These names are based on their chemical structures. Ideally, we should aim for a 1:1:1 ratio, meaning one-third of our fat intake should come from each type. It’s crucial to recognize that saturated fats can be part of a healthy diet when consumed in moderation and balanced with other fats. (You may recall the saturated-fat-shaming in the 90’S!) Below, we’ll explore each type of fat and its common sources.
Saturated Fats
Saturated fats have often been misunderstood and labeled as unhealthy. However, they are necessary for several bodily functions, including hormone production and maintaining cell membrane integrity. Here are some common sources of saturated fats:
Butter
Coconut (oil, milk, shredded)
Dark chocolate (70% cacao or higher)
Fatty cuts of beef, lamb, mutton, and pork
Whole fat dairy products (milk, cheese, yogurt)
Cream (Heavy, whipping, sour)
Monounsaturated Fats
Monounsaturated fats are known for their heart-healthy benefits. They help reduce bad cholesterol levels and provide essential nutrients to help develop and maintain your body’s cells. Here are some sources of monounsaturated fats:
Almonds and almond butter
Chicken and duck fat
Cashews and cashew butter
Egg yolks
Brazil nuts and Brazil nut butter
Avocado
Hazelnuts and hazelnut butter
Canola oil
Sunflower oil
Macadamia nuts and macadamia nut butter/oil
Peanuts and peanut butter/oil
Pistachios and pistachio butter
Pecans and pecan butter
Lard
Safflower oil
Polyunsaturated Fats
Polyunsaturated fats include essential fatty acids like omega-3 and omega-6, which are crucial for brain function and cell growth. These fats can help reduce the risk of heart disease and improve overall cardiovascular health. Here are some sources of polyunsaturated fats:
Chia seeds and chia seed oil
Fatty fish and fish oil
Flaxseed and flaxseed oil
Pine nuts
Sesame seeds, tahini, and sesame oil
Hemp seeds and hemp seed oi
Squash seeds
Walnuts and walnut butter
Sunflower seeds and sunflower seed butter
Cod liver oil
Corn oil
Grapeseed oil
Mayo
Soybean oil
Balancing Your Fats
Achieving a balance of these fats in your diet is essential for overall health and well-being. Incorporate a variety of these fat sources into your meals to ensure you're getting the benefits of each type. Remember, the key is moderation and variety. By doing so, you can support your physical and mental health, boost your energy levels, and enhance your overall quality of life.
In summary, not all fats are created equal, and understanding the different types of fats can help you make more informed dietary choices. Strive for a balance of saturated, monounsaturated, and polyunsaturated fats to maintain optimal health and vitality.
Try using our menu-modifiers to add healthy fats like avocado to your next meal prep order!
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