Reasons to add fats into your diet

It’s a common myth that all types of fats will lead to weight gain. However, it’s not so simple. Some fats are detrimental to our health, while others actually promote weight loss and a healthy body. So, what exactly are fats? Fats, also called lipids, are part of the three macronutrients (the others being protein and carbs) that our bodies need to function. Fats are essential for providing us with energy, body insulation, and the absorption of nutrients and fat-soluble vitamins (A, D, E, and K). If fats are excluded from our diet, it could lead to neural problems, hormonal problems, or vitamin deficiencies. Not only that, but fats are satiating and keep us full. Do not be fooled by food companies that market low-fat or fat-free products: added sugar and other unhealthy ingredients must be added in place of the fat to even keep the products palatable to consumers.

There are four types of fats: saturated, monounsaturated, polyunsaturated, and trans fats. Trans fats such as partially hydrogenated oils are mostly found in highly processed foods and fast foods, which should not be consumed in anyone’s diet as they can cause a whole host of problems beyond just weight gain. Aside from trans fats, the other types can be incorporated into anyone’s diet within reason. For example, saturated fats like coconut oil and MCT oil can promote a healthy heart, brain, and immune system. But, it’s important to pay attention to the amount you consume, as some people may not tolerate higher amounts of saturated fat in their diet. Other kinds of saturated fats like red meat and butter should be consumed in moderation and based on quality, such as grass-fed instead of conventional, as grass-fed versions will contain healthy nutrients. Monounsaturated fats like avocados, olive oil, and nuts and seeds are beneficial for a variety of reasons, including weight loss and heart health. Polyunsaturated fats include omega-3 and omega-6 essential fatty acids (essential meaning our bodies cannot make them and we must get them from food). Omega-3 fatty acids like wild caught salmon, chia seeds, and walnuts are important for decreasing inflammation. Omega-6 fatty acids like vegetable oils should be consumed at a lower quantity since too much can increase inflammation.