This is a big topic people! I think you all are gonna love this one. We are going to debunk some myths of fat and how to incorporate these healthy fats into our diets!
When we talk about fat consumption it is not so much about eating more of it today versus the 1970s and earlier, it has more to do with our dramatic increase in sugar and simple carbohydrates and consuming the fats that are not appropriate for our body.
How much Fat should we consume?
The amount of fat that should be consumed is about 40% on your plate. Hard to tell when you can not actually see the fat on your plate, most of the time this is coming from something that might be melted such as healthy organic butter, coconut oil, or other animal based saturated fats. These are the fats that actually did NOT impact weight gain or heart disease so we are going to go back to making sure these fats are in our daily diet! When we start putting the correction portions of 30% Protein/30%Carbohydrates/40% Fats back into our diets we will notice the incredible benefits:
Balanced blood sugar
Weight loss
Hormone balance
Mood shifts
Better sleep
Healthy Skin + Hair
And…it tastes amazing!
Doesn’t that sound fantastic? To be able to walk through your day feeling the best you have felt by simply making some foundational shifts with the food we eat every day. I want to talk through the GOOD fat vs the BAD fat and simplify this.
GOOD FATS!
Coconut Oil
Organic Butter: (if you tolerate milk products)
Organic Ghee: (This is clarified butter, this is butter that gets heated to separate out the milk solids that have a higher allergic response like casein, whey, and milk sugar leaving just the fat.0
Organic Lard
Bacon, Chicken, or Duck fat: (fresh leftover fat from cooking
Avocado Ooil
Macadamia Nut Oil
Organic Olive Oil
Nuts and Seeds: (fresh sprouted or dry roasted that have removed the phytates which cause digestive distress on your gut.)
FULL FAT Milk products: butter, ghee, cream, yogurt, cheese, milk all of course are antibiotic free, grass fed and hormone free)
Let’s take a look at 3 Types of Fat:
Saturated: The most stable fats. This class of fats, found in animal products and tropical oils, is usually solid at room temperature, does not go rancid easily, and is the safest choice for cooking.
Monounsaturated Fats: Monounsaturated fats are safe for low-temperature cooking but should not be used with higher heat and should be stored in dark containers to avoid going rancid.
Polyunsaturated Fats: these fats are very unstable and highly reac+ve to light, heat, and oxygen, so they should not be used for cooking and always stored away from heat and light to help prevent rancidity. Polyunsaturates can be found in fish, flax, nuts, and seeds, and are best eaten raw. While these fats are not suitable for cooking, they are incredibly important for op+mal physiology and should be eaten daily.
Two subcategories of polyunsaturated fats:
Omega 3 and Omega 6, of which we should be consuming on a 1 to 1 ratio, but our culture is consuming more like 1:25! We are consuming these omega 6s from processed and hydrogenated oils like corn, soy, canola, cottonseed, and margarine and shortening. These oils are heavily oxidized, overheated, stripped and extremely fragile. Think about all deep fried foods, and remember that all those oils are typically the oils used to cook that fried food.
This ratio of 1:1 is important for managing our inflammation in the body, supporting healthy cells, and maintaining optimal cognitive function.
So think about how to make sure you are gaining more Omega 3s and less of the toxic Omega 6s through items like:
Flaxseed
Chia Seeds
Organic Salmon
Organic Lake Trout
Sardines
Tuna
As we learn more about introducing these healthy fats, set yourself up with the best resources you can! So here are some great options of fat sources and where I find them!
Organic Ghee
Organic Lard
Organic Butter
Salmon
Lake
Sardines
Tuna
Need support and want to understand more of how your own bio individuality needs specific support, reach out to me, set up a consultation with me!
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