Fats
Fats carry the most calories, 9 calories per gram, in contrast to protein and carbohydrates which are 4 calories per gram. Fats have historically gotten a bad reputation, due to misinformation and calorie shaming. Just like proteins and carbohydrates, fats play a key role in our ability to survive and thrive.
It is important to distinguish bad fats from good fats. “Bad” fats are known as artificial trans fats and saturated fats, which have been tied to clogged arteries and an increase in certain diseases. Think processed and fast food sources, when exploring where bad fats come from.
No need to fear healthy fats. Healthy fats are loaded with vitamins and minerals (micronutrients) your body craves and NEEDS. “Good” fats are unsaturated fats and omega-3s. Whole food sources are wonderful ways to enrich your diet with “good” fats. These play a large role in helping managing mood, fatigue, and aiding in weight management.
Here are just a few of the amazing things fat does in your body:
1. Fats insulate your body, protect your vital organs and assist with brain functionality.
2. Fats facilitate the transportation and absorption of the fat soluble vitamins A,D, E and K.
3. The omega-3 fatty acids EPA and DHA support cardiovascular health, joint health and digestion.
4. Fats slow down the digestion of your food which helps with satiety and keeps you fuller, longer!
In addition to those benefits, focusing on “good” fats over the “bad” fats will help keep your cholesterol in check. There is “good” cholesterol, HDL cholesterol. This is found in your blood. The “bad” cholesterol is LDL cholesterol. Protecting yourself from heart disease and stroke can be done by keeping HDL levels high and LDL levels low. Prioritizing “good” fats is key to achieving this.
The key with fats is moderation. At the end of the day we are trying to have our calories come from a variety of macronutrient and micronutrient sources. Protein, carbohydrates, and fats are macronutrients that all play an important role in the body.
With the higher caloric numbers fats carry, it is important to weigh/measure fats out if you are working on a specific weight-loss or physique goal. Our eyes can correctly eyeball guacamole, peanut butter, or olive oil. Those calories, although for good sources, can quickly add up, and take you out of your caloric deficit. Ultimately hindering weight-loss.
When planning when to eat your fats, one thing to consider is your pre and post workout meal.
Pre-workout meals, with moderate fat intake and substantial carbohydrates will help you stay fueled throughout your workout. Post-workout meal, is when it is least ideal to have a heavy fat content meal. This is because your body wants items that can be digested quickly. Fats slow down digestion
A better option would be to select a meal that is higher in carbohydrates (to help restore your glycogen stores) and protein (to help repair your muscles) for a post workout meal.
NOTE: Monounsaturated and polyunsaturated fats are known as the “good” fats. They are heart healthy and good for your cholesterol.
Where can you find healthy fats? Here are some examples of both monounsaturated and polyunsaturated fats:
• Nuts (almonds, peanuts, pecans, cashews, macadamia, hazelnuts)
• Seeds
• Fatty fish like salmon, sardines, mackerel
• Oils (olive, coconut, avocado)
• Ghee
• Avocado
• Egg yolks
· Olives
· Peanut, almond, cashew butters
These are just a few examples of a wide range of ways to incorporate healthy fats into your meals. Enjoy!
Peace & Love,