There are many misunderstandings and ambiguities about nutrition. Especially about fat, opinions are divided. Because fat is said to make you fat, is bad for your veins and, above all, you should eat as little of it as possible. But is that actually the case? What’s the real deal? In this article all about fat: the negatives as well as the positives!
Fat as a nutrient
Traditionally, we are often advised not to eat too much fat. But that is actually too short of the mark. Fats belong in a balanced diet; they are important nutrients for the body. For example, did you know that our brain is largely composed of fatty acids? In particular, these are omega 3 fatty acids. Therefore, when we become deficient, you can notice this in forgetfulness. Often pregnant women can be at this risk, suffering from the well-known “pregnancy forgetfulness. This is simply because of the shrinking of brain mass due to fatty acid deficiencies! But think also of Alzheimer’s and dementia or hormonal disturbances. By the way, whether you are deficient in important fatty acids can be easily measured through blood tests and a fatty acid profile.
Different types
Since fats contain quite a few calories, they are useful energy suppliers. Unlike carbohydrates (sugars), fat as a fuel does not allow your glucose levels to rise much, if at all, which also makes it easier to maintain your weight and also helps prevent diabetes, for example. So fat is fat good! So better to eat more good fats than carbohydrates. Furthermore, fats contribute to hormone balance. In addition, you get vitamins A, D and E through good fats. A good meal should always contain proper fats. There are different types of fats: unsaturated fats, saturated fats and trans fats. There are many facts and fables about all these fats. But what is true, and what is false?
Hooks and eyes
A first fact is that unsaturated fats are good for you. Unsaturated fats can be found in products such as olive oil, nuts, fish and avocado. This contains well-known unsaturated fatty acids such as omega 3, 6 and 9. Oily fish such as salmon, mackerel, herring, anchovies, sardines, when eaten raw, contain a lot of omega 3, a substance that is anti-inflammatory. Reducing inflammation, for example, decreases cholesterol. Thus, eating these products sufficiently and in a varied manner is important for your health. But there are some snags here. Beware of excess omega 6 fatty acids. These are too prevalent in our contemporary diet because an awful lot of products from the food industry contain sunflower oil, which promotes inflammation. Also avoid beat-up fats that come in a tub, such as the margarines or liquid cooking oil.
Coconut oil
It is best to use olive oil and coconut oil. Although coconut oil is a saturated fat, it has gotten a bad name as a result. But this oil is an oddity. The structure of coconut oil is special. When cold, the oil has a solid form. When it gets warmer, somewhere around 25 degrees, it already liquefies. Coconut oil, like olive oil, has many health benefits.
Studies show that coconut oil helps to better absorb omega 3 fatty acids, aids in the release of thyroid hormones and it contains lauric acid which helps against fungi and unwanted bacteria. It consists of so-called MCTs Medium Chain Triglycerides, or “medium-chain fatty acids. These fatty acids do not require insulin to do their job and it slows down digestion, so coconut oil has a positive effect on the body’s sensitivity to insulin. Our pancreas already gets enough of a beating with our average sugar intake, making coconut oil a worthy addition to anyone’s diet, and especially for diabetics.
Consciousness
That saturated fats are inherently bad is a myth. Saturated fats can be found in coconut oil, butter, fat from meat, dairy and eggs. This is only unhealthy in larger amounts; the body does need this nutrient in limited amounts. However, animal products, from which we get saturated fats in particular, nowadays contain many additives such as antibiotics and waste products. This is not conducive to our health, and it makes sense to be aware of this. Also, certain products such as dairy are not good to eat because dairy intake has a negative impact on health. The biggest problem, as pointed out earlier, are the fats cobbled together by industry. I always say this: food doesn’t come from the factory, it comes from nature. Pure and unprocessed.
Trans fats
Trans fats have no place in a healthy diet! These fats are often overlooked, even though many of us ingest this nutrient very regularly (daily in large quantities). Trans fats are found mostly in industrially produced food, as it occurs in nature only in very small amounts. It is made by hardening fatty acids in the factory, which is why it is also called “hydrogenated fat. Because these fats have a less flexible structure, your body cannot process them as well. It is better to eliminate this nutrient from your diet as much as possible. These fats do great damage in your body!
Balanced diet
All in all, fats belong in a balanced diet, and deficiencies lead to hormonal problems, Alzheimer’s, dementia and many more health issues. However, it is important to be aware of what type of fat you are actually consuming. Would you like more information about this, or do you have other questions about a healthy lifestyle? Frank Jonkers of BodySwitch Heemskerk is a specialist in the field of nutrition and health. Once weighing 135 pounds himself, he had incipient cardiovascular disease and diabetes. Maintaining the right diet and lifestyle can cure you! He has already helped more than a thousand people resolve health issues. Do you also want to get healthy naturally? Get in touch and discover the possibilities.
A very good health to you!
Frank Jonkers
