Are you fat phobic?
Since the introduction of “fat-free” foods in the 1980s, as a society we’ve been scared of foods with high fat content as we were led to believe they were making us fat. More recently, there has been a general understanding of the differences between “good” fats such as nuts, seeds and fish compared to “bad” fats such as trans-fats and fried foods, however on the whole, I find most of my clients still do not consume adequate amounts of healthy fats, especially my female clients who are trying to lose a few kilos.
A diet rich in whole-food ‘healthy fats’ is vitally important for the health of every cell in the body (our cell walls are made of fat!) and also specifically helps with heart health, the nervous system, skin health, eye health, our immune response and the manufacturing of our hormones and weight management.
A deficiency in omega-3 polyunsaturated fats can lead to:
- Hormone in-balances (as these fats are vital in the creation of our hormones)
- Increased inflammation leading to joint pain and impaired immune response
- Mood disturbances (increased inflammation has been linked to depression and anxiety)
- Headaches
- Dry, flaky skin
- Dandruff
- Acne
- Poor wound healing
- Worsening of eczema and asthma symptoms
- Weight gain
Good food sources of omega-3 polyunsaturated fats to consume:
- Oily fish such as salmon, sardines or mackerel
- Walnuts
- Flaxseed/linseed meal or oil
- Chia seeds
- Eggs
Good sources of monounsaturated fats:
- Avocado
- Extra-virgin olive oil, flaxseed oil, macadamia oil (use raw, do not heat)
- All raw nuts & seeds (if raw nuts make you bloated, try activated nuts)
- Tahini, hoummus
- Extra-virgin coconut oil
I always recommend my clients consume a small amount of these healthy fats at most meals i.e. add avocado or chia seeds to your morning smoothie, have a couple of walnuts or brazil nuts as a snack, drizzle flaxseed oil on your salad at lunch and for dinner have a piece of oily fish with green vegies or simply add a dash of tahini to your baked vegetables for a flavour sensation.
Don’t be scared of adding healthy fats to your diet - it’s high sugar and processed refined carbohydrate foods that are making us fat, not small amounts of “good fats” – they are vital for our health!