The Skinny on Fat

Benefits of fat:

Energy source, nutrient absorption (specifically vitamins A, D, E, and K), hormone regulation, brain health (specifically Omega-3's), skin health (specifically Omega-3's and 6's).

Types of fat

Saturated fatty: foods high in saturated fatty acids are usually solid at room temperature (like butter) and are often found in animal fat, palm oil, and coconut oil. Saturated fatty acids are found mostly in animal products: cheese, beef, pork, chicken, butter, full fat dairy, and egg yolks. There are also a few unique plant sources of saturated fatty acids such as chocolate and cocoa butter, coconut, and palm kernel oils.

Unsaturated fatty: typically liquid at room temperature. Foods that are excellent sources of monounsaturated fatty acids include olive oil; nuts such as almonds, cashews, and pecans; avocados; olives; and nut butters like peanut or almond butter. MUFAs are an important part of a heart-healthy diet, such as with the Mediterranean diet. Polyunsaturated fats are also a central part of a heart-healthy diet.

Trans fat: such as margarine and vegetable shortening, as well as fried foods such as French fries, doughnuts, fried chicken, baked goods, snacks, and nondairy coffee creamer. These fats adversely affect a range of CVD risk factors, including raising low-density lipoproteins (LDLs) and triglycerides, lowering high-density lipoproteins (HDL), and increasing inflammation.

Fat Myths

Coconut Oils: saturated fat, can be bad if you have high cholesterol, raises LDL. May raise HDL cholesterol. Limit if you have high cholesterol or heart disease.

Keto for Weight Loss: good diet for people with epilepsy. Not good for endurance athletes or high intensity workouts compared to a high carb diet. May lead to increase is LDL. Must focus on getting micronutrients

Fasted Cardio for Weight Loss: does not support long term weight loss, cant sustain performance

Low saturated fat reduces heart disease: may reduce risk of CVD if replaced with unsaturated fat.

Fat from red meat is bad for you: research has recently came out that fat from red meat is fine, its fat from processed meats you want to avoid (bacon, sausage, and hot dogs).

Animal fats good or bad: animal fats contain a mix of saturated, monounsaturated, and polyunsaturated fats. While some animal fats have been demonized in the past, recent research suggests that they provide all the benefits of healthy fats.

8 Healthy food, high in healthy fats:

Avocados

Eggs

Fish (*tuna, salmon)

Nuts

Full Fat Yogurt (*low fat yogurt may include extra sugar)

Chia Seed

Flaxseed