Many people are still under the impression that fat is bad for your body, particularly saturated fats, but in recent years many studies have been completed showing quite the opposite. Fats are required by the body to maintain normal function and are important in many processes on a cellular level such as mineral absorption and maintaining cell integrity.
The latest science suggests that healthy fats (a mix of saturated and unsaturated fats from whole food, animal and plant sources) should comprise of anywhere from 50-85% of your total caloric intake! Although this sounds a little extreme, there are many healthy sources of fat where these calories should be coming from, the top 10 are: avocados, cheese, dark chocolate, eggs, fatty fish, nuts and seeds, chia seeds, extra virgin olive oil, coconuts and coconut oil and full-fat yogurt. Other tips for increasing your health fat intake include swapping trans fats (vegetable oil, margarine) for healthy fats (butter, cheese, etc.) and ensuring you are eating high quality animal-based fats (e.g. Omega-3’s from fish), over highly processed sources of fat (e.g. Omega-6’s from vegetable oil).
Conclusion? Fat is GOOD for you! So if fat isn’t to blame for increasing your risk of heart disease, metabolic syndrome, hypertension, insulin resistance, and a myriad of other health conditions, what is? SUGAR! And that’s a whole other issue that will be covered in a separate blog!
B.Sc. Exercise Physiology
Accredited Exercise Physiologist (AEP)(ESSAM)