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This loaded bowl filled with a bunch of healthy fats has got me thinking about a problem that has been around for a long time. Fats have been feared by a lot of individuals because the thought is that if you consume a high amount of fat in your diet that it would make you gain weight instantly. We’ve been constantly told to consume ‘fat-free’ this and ‘skinny’ that if we want help losing body fat. This may seem like a logical fear because calorically speaking fat contains 9 calories per gram whereas proteins and carbs contain only 4 calories per gram. However, it is not that simple because our bodies are so intricate and it is much more than a simple mathematical equation.
Different types of food can affect our body is so many different ways. For example, dietary fat has so many extraordinary benefits for the human body. Fats are essential for brain function, absorption of certain vitamins (A, D, E, K), feeling fuller longer, balancing hormones, protecting our vital organs, providing energy, reducing inflammation, reducing blood sugar spikes, balancing cholesterol levels, cardiovascular health, etc. Without the right amount of fats, your body would not be able to function properly. It is also important to note that all fats are not always created equal. For example, we want to focus on consuming a diet rich in healthy fats like omega-3 fatty acids and less on foods high in omega-6 fatty acids (vegetable oils, which are easily oxidized) that are more pro-inflammatory. Both of these are essential, but today's standard American diet is full of fried, processed foods that have an omega-6 ratio that heavily outweighs the necessary omega-3s.
To give you an idea, it is recommended that our diets have an omega 6 to omega 3 ration of 4:1. That's 4 omega 6s for every 1 omega. The reality is that the average American is eating an average of 12:1 to 25:1 omega 6 to omega 3. This is definitely not good! Below I've laid out some examples of healthy fat foods that I eat that are high in omega-3s, to help try to correct that imbalance.
A Few Examples of Healthy Fat Foods:
- Healthy Wild Caught Fish (High in Omega-3’s)
- Avocados
- Flax Seeds (High in Omega-3’s)
- Coconut Oil
- Nuts/ Nut butter aka Wild Friends!! (Some High in Omega-3’s)
- Chia Seeds (High in Omega-3’s)
- Pasture-raised Eggs
- Olives
- Algae (High in Omega-3’s)
The list goes on and on!
It is so important to have a diet that is well balanced and to figure out what works best for your body. I know for me I know I feel my best when I am consuming a diet high in healthy fat and carbs with moderate protein. Everyone’s biochemistry is extremely different and what works for one person might not work for you. So try some new things out and do not be afraid to incorporate a little more healthy fat into your diet, it makes everything taste better (;