Not too long ago we were told all fats are bad. Now we are being told that saturated fat is bad and unsaturated is good but to decrease our overall fat intake.
Think again. We need fat in our diets.
Fat 101 – there are two types of fat: Saturated Fat (solid at room temperature), think dairy, butter, meat and some oils such as coconut and Unsaturated (liquid at room temperature), think vegetable oils such as olive, canola, safflower, soybean, corn). However, don’t think for one minute that corn and soybean oil and even canola oil are “good” for you.
Saturated fat is actually good for you. The production of all hormones including the sex hormones progesterone and testosterone requires saturated fat. A study from Harvard’s School of Public Health showed that eating a low fat diet contributes to infertility and that eating full fat dairy may increase your chances of getting pregnant.
There are numerous studies supporting the importance of saturated fat. Saturated fat helps balance your body temperature and insulates and protects your organs. If you are usually cold, you may just have too little fat in your diet.
Saturated fat in your diet benefits your liver in several ways. It helps your liver empty its fat. Seems contradictory but in fact, the fat in your liver contributes to your belly fat. Saturated fat is more satisfying and helps with satiety. In addition, saturated fat protects the liver from toxins such as alcohol and medications (think Tylenol toxicity).
Your brain is mostly fat and cholesterol and most of that fat is saturated. You need saturated fat to keep your memory sharp, your energy up.
Saturated fat also keeps your skin and arteries lubricated and your nerves firing on all cylinders.
You need good/quality fat in your diet and in a balanced amount.
Today most “experts” believe 7.5% of your daily calorie intake should be saturated fat and 22.5% should be unsaturated fat for a total of 30%. If you are eating a 2000 calorie per day diet, this means you can have 17 grams (150 calories) of saturated fat each day. What does that mean to you? 1 tablespoon of olive oil is 2 grams, a whole avocado is maybe 2 grams, a cup of plain whole milk yogurt is 5 grams.
But some experts believe we should consume more fats because we are consuming too many grains and sugars. Too little fat is just as bad as too much fat. I don’t worry too much about the ratio I get no fat from processed foods.
The bad guy is trans fat which is in processed food to extend shelf life and to make it feel less greasy! Yuck.
Like a household budget for groceries or clothes, have a fat budget of 30% or even 40% but always pick good quality foods to spend it on. Wild Salmon, Grass Fed Beef, Raw Goat & Sheep Cheeses, Chocolate with 75% Cacoa, Pastured Butter.
As Dr. Andrew Weil put it, be a fat snob.
Disclaimer: The information provided here is for educational purposes only and is not intended to substitute for medical counseling. Intentional Health and DIY Health & Wellness does not treat, prevent, cure, or diagnose any disease or ailment.
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