Don't be Afraid of Fat


Don't be Afraid of Fat

Does Fat make you Fat?

How many people think that living a fat free diet will keep you skinny? ... The answer unfortunately is too many people. We have grown up in a society where fat is the enemy and people will go out of their way to avoid foods with high fat contents. I too used to chose foods based on their fat levels as I always assumed that fat ... made you fat. Whilst too much of anything is bad, cutting out fats altogether is not a healthy way to live. It is extremely essential in our diet and throughout this article you will see why. 

Why we need Fat in our Diet

Makes you feel full
Fat is actually the nutrient that tells you to stop eating as it sends messages to your brain telling you that you are full. This means that if you are skipping on the fat, you will never feel completely satisfied, which could lead to overeating. We all know that too much food will make you gain weight, so include fat in your meals to limit this. 

Low fat = high carb
When you slack on the fat, most people increase their carbohydrate intake as they need more food to satisfy their hunger. After a high carb meal, your blood sugar level will eventually drop. When this happens, your body goes into storage mode as your metabolism slows down, storing excess food as fat. Also, carbs trigger the release of insulin, another fat storing system of the body. Including fats in your diet means you do not eat quite so much carbohydrate which means you are able to keep your blood sugar much more stable.

Low-Fat = Low-Protein Diet
Not always, but commonly people who avoid fats will also avoid meat as it contains saturated fat. However, this is not always a wise choice as the only complete source of protein found in nature comes from animals. Protein deficiency can lead to fatigue, weakness, slow wound healing, dry and brittle hair and nails, chronic infections and sugar handling problems. This combination of protein and fat deficiency does not really lead for a healthy life.

Poor Vitamin Absorption
Vitamins A, D, E and K are fat soluble, meaning that the body needs fats to utilise them. They are required for growth, immunity, cell repair and clothing. Without fat in our diets we will become deficient in these vitamins and suffer the consequences. 

Types of Fat

Whilst some fat in your diet is essential, not all fats are created equal and there are types you should still avoid. 

Ensure you include monounsaturated fats - avocados, nuts, olives etc - and 


polyunsaturated fats - seeds, fish, soy etc. in your diet

Limit saturated fats - cheese, butter, lard etc. 

Eliminate trans fats - fried food, packaged food, pastries


Conclusion


Hopefully you can see the reasons why fat in our diet is so important. Fat will not make you fat, especially if you eliminate trans fats and limit saturated fat. We need mono/polyunsaturated in our diets to keep us feeling full and keep our blood sugar stable. So next time someone tells you off for eating too much peanut butter, just turn round and reap the benefits of monounsaturated fats!