The Importance of Dietary Fats

It has been a general notion that eating fat makes you fat and damages your heart. But this is faulty thinking brought about by the sugar industry in the 1980s which paid scientists to blame saturated fat, and not sugar, as major cause of heart diseases. Recent research says that you need to eat lots of healthy fats to stay slim and perform at your best. But not all fats are equal. The quality fats that should be consumed are saturated, monounsaturated and a bit of polyunsaturated fats. They have the following benefits-

1. Strengthens your brain:

Brain is the fattiest organ of the body(60% fat) and needs good fats to keep running. Saturated fats improve brain function keeping it at optimal condition.

2. Keeps the weight off:

Fat doesn’t trigger the release of insulin unlike sugar. Insulin is a hormone that controls the body’s fat storage. More the insulin, the more fat gets stored.

3. Makes hormones:

It builds sex hormones like estrogen and testosterone. With insuffecient fat your hormones get out of whack. In women sometimes there is a delay in getting period due to hormonal imbalance. Fat produces estrogen which keeps the body fertile and restores balance. Fat also releases leptin that stops you from overeating.

4. Keeps you happy:

A fatty acid called DHA found in fatty fish could lessen the symptoms of depression. Fats are also crucial to keeping your mood stable.

5. Keeps you full longer:

It is very satiating and kills cravings, helping you stick to your diet plan.

6. Enhances nutrient absorption:

Vitamins like A,E,D,K are fat soluble and need fat to be absorbed by the body.

7. Good for your heart:

Omega 3 fatty acids could prevent and treat heart diseases.

Men should get at least 90-100 grams of fat per day while women should get around 70-80 grams per day. These figures are for moderately active individuals.

Sources of good fats:

• Grass-fed beef
• Coconut oil
• Grass-fed butter,ghee
• Dark chocolate
• Avocado
• Egg yolks
• Almonds,walnuts,pistachios
• Full fat milk
• Fatty fish

Keep in mind transfat is the worst type of fat for health and is found in most industrially processed products- margarine, fried food. It can cause diabetes, affect your brain and lead to depression and memory loss.