This week, I am hoping to dispel a myth that is preventing people from looking and feeling their best - the myth that fat has to be avoided for people to stay lean and healthy.
Fat comes in different guises and whilst there are some that you should avoid like the plague, others are integral to health and optimal body composition.
Here are my top tips regarding fat intake:
1) Avoid trans fats (not saturated fats)
Obvious but worth a mention. Trans and hydrogenated fats are poison. They have no place in our diet and should be avoided at all costs. Where are they found? Cakes, snacks, biscuits, crisps, chips and margarine.
What is a hydrogenated fat? An oil that has had hydrogen gas bubbled through it (hydrogenation) making a solid from a liquid. Yuck.
This alters its chemical structure, turning it into a toxin that our body cannot assimilate or process.
2) Cook with a mixture of saturated and mono-saturated fat.
People typically think that is better to use polyunsaturated fats (oils) to cook with as they are healthier alternatives to saturated fat (butter or coconut oil).
Used cold in dressings, cold pressed extra virgin olive oil gets my vote. However, cooking is a different matter.
Firstly, cooking with extra virgin olive oil is comparable to cleaning your car with Evian i.e. a big fat waste (had to slip one pun in there).
Secondly, heat. In the words of L'Oreal, here comes the science...
Look at the structure of saturated and polyunsaturated fats. What is the difference? You will notice that the saturated has no 'free' links/bonds but the polyunsaturated has several.
That is why saturated fat is solid at room temperature and polyunsaturated oils are liquid even in the fridge. Mono-unsaturated has one free bond hence the mono.
Those free links mean that when oil is heated, free radicals are produced. Free radicals are highly reactive chemicals that damage cells, destroy nutrients and increase the risk of disease (cancer and heart disease primarily). This is another reason to avoid hydrogenated fat.
Use coconut oil or a mixture of butter and olive oil to cook as these choices are stable and less prone to oxidative damage.
3) Ensure adequate omega 3 intake
Omega 3's come in 3 main forms. ALA, DHA and EPA. These are 'essential' fats because we cannot make them ourselves and have to get them from our diet.
Why do we want Omega 3's in our diet?
•They make cell membranes more fluid so they can communicate better with one another.
•They allow neurotransmitters like serotonin and dopamine in more easily (better mood).
•They are anti-inflammatory (inflammation is a key factor in degenerative diseases including Alzheimers and heart disease)
•They support circulation
•They thin the blood (think aspirin minus the side effects).
•They improve insulin sensitivity (sugar into muscle cells not fat cells).
What are the best sources?
•Flaxseed - ALA (not liquid as it has a tendency to go rancid very quickly so stick to husk).
•Oily fish (wild salmon, mackerel, sardines) EPA/DHA.
•Fish oil (make sure they are cold pressed) EPA/DHA.
4) Include saturated fat in your diet
Many people are staunchly opposed to saturated fat. While I don't advocate high amounts for everyone, they have a part to play (approx. 30-60% of your fat intake) for the following reasons:
•They contribute to healthy cell membranes.
•They contribute towards healthy skin and hair.
•Organic butter is a rich source of iodine (essential for thyroid function).
•Organic butter is rich in Vitamin A (immunity/vision) and contains E (antioxidant), D (immunity/cell health) and K (bone density) plus CLA (anti cancer properties).
50 Of The Healthiest Foods
Almonds(01 of50)
Open Image ModalApples(02 of50)
Open Image ModalApples are an "excellent source of pectin, a soluble fiber that can lower blood cholesterol," says Wixom. The fruit is also high in fiber and its peel contains something called ursolic acid, which has been shown in recent studies to lower the incidence of obesity. "Apples also contain quercetin, which has anti-inflammatory properties and can help in preventing respiratory problems," Heather Bauer tells The Huffington Post. "Research shows that pregnant women who incorporated apples into their daily diet were less likely to give birth to a child with asthma." (credit:shutterstock)
Artichoke Hearts(03 of50)
Open Image ModalAvocado(04 of50)
Open Image ModalBeets(05 of50)
Open Image Modal"The dark red color indicates the powerful phytonutrient package of beets," Diekman tells The Huffington Post. Indeed beets are rich in betalains, such as betanin and vulgaxanthin, that give them their pigment and also have anti-inflammation and antioxidant properties.Beyond that, beets contain significant amounts of folate, vitamin C, B6, iron, phosphorous, calcium, magnesium, zinc, niacin, riboflavin and thiamine. (credit:FLICKR: USDAGOV)
Beans(06 of50)
Open Image ModalBell Peppers(07 of50)
Open Image ModalBlackberries And Raspberries(08 of50)
Open Image ModalBerries are low in calories and are excellent sources of fiber, vitamin C, antioxidants and phytochemicals, and, according to Wixom, some research suggests they help with such divergent health challenges as age-related mental decline, heart disease, some cancers and urinary tract infections. On the mental acuity front, the berries are full of anthocyanins for boosting memory, according to Joy Bauer, but that's not their only age-related benefit. "These foods are high in antioxidants, protect the body from the harmful effects of by-products known as free radicals, made normally when the body changes oxygen and food into energy," according to experts at the Penn Institute on Aging at the University of Pennsylvania. (credit:shutterstock)
Black Tea(09 of50)
Open Image ModalBlueberries(10 of50)
Open Image ModalWhile all berries provide healthful antioxidants, vitamins, fiber and phytochemicals, studies show that blueberries have a particular and unique health benefit. "Among the fruits with the highest level of antioxidants, blueberries have been linked to lowering cholesterol, reducing diabetes risk, slowing the aging process, improving motor skills and supporting urinary and vision health," says Fitzgerald. "The compound, anthocynanin, gives blueberries their color and may be the main component of its antioxidant and anti-inflammatory properties." (credit:Alamy)
Broccoli(11 of50)
Open Image ModalBrown Rice(12 of50)
Open Image ModalBrussels Sprouts (13 of50)
Open Image ModalCherries(14 of50)
Open Image ModalChia Seeds(15 of50)
Open Image ModalCoffee(16 of50)
Open Image ModalCranberries(17 of50)
Open Image ModalDark Chocolate(18 of50)
Open Image ModalEdamame(19 of50)
Open Image ModalEggs(20 of50)
Open Image ModalFlax Seed(21 of50)
Open Image ModalGinger(22 of50)
Open Image ModalGreek Yogurt(23 of50)
Open Image ModalGreen Tea(24 of50)
Open Image ModalKale(25 of50)
Open Image ModalKefir(26 of50)
Open Image ModalLentils(27 of50)
Open Image ModalOatmeal(28 of50)
Open Image ModalOlive Oil(29 of50)
Open Image ModalOranges(30 of50)
Open Image ModalPistachios(31 of50)
Open Image ModalPomegranate(32 of50)
Open Image ModalPotatoes(33 of50)
Open Image ModalQuinoa(34 of50)
Open Image ModalRed Wine(35 of50)
Open Image ModalSalmon(36 of50)
Open Image ModalSardines(37 of50)
Open Image ModalSeaweed(38 of50)
Open Image ModalShiitake Mushrooms(39 of50)
Open Image ModalSkim Milk(40 of50)
Open Image ModalSpinach(41 of50)
Open Image ModalStrawberries(42 of50)
Open Image ModalSunflower Sprouts(43 of50)
Open Image ModalSweet Potatoes(44 of50)
Open Image ModalTomatoes(45 of50)
Open Image ModalTurmeric(46 of50)
Open Image ModalTuna(47 of50)
Open Image ModalWalnuts(48 of50)
Open Image ModalWater(49 of50)
Open Image ModalWhite Tea(50 of50)
Open Image Modal