Don't Fear HEALTHY Fat!


When food manufacturers remove or reduce fat in a product, sugar and/or other toxic flavor enhancers are added to make the product taste better. The assumption that "fat free" means healthier and less fattening provides many with the excuse to consume larger quantities. As a result, low fat and no fat products can make us more fat!

There is no need to fear healthy fats! In moderation, healthy fats provide a multitude of benefits. For weight loss, healthy fat is a critical component because it keeps you satisfied longer and helps eliminate sugar cravings.

Worried about your cholesterol levels? Then reduce your sugar! Here is why:

  1. All cells need a membrane. All cell membranes are constructed with cholesterol.

  2. High sugar intake leads to high levels of insulin. Insulin has 3 jobs - it regulates blood sugar, is a fat storage hormone, AND a growth hormone. So.......

  3. High levels of insulin can trick the body into believing it's growing and in need of new cells, all of which need a membrane made with cholesterol!

  4. Conclusion: High cholesterol levels can be caused by high sugar intake rather than healthy fat intake.

Healthy fats include: olives, extra virgin olive oil, nuts and seeds, avocado, hummus, cold water fish, fortified eggs, small amounts of real butter (from grass fed cows), and coconut products. Ideally, healthy fat should make up 20 to 30 percent of your daily calories and can be included at every meal.


To incorporate Healthy Fat

  • Include ¼ to ½ of an avocado in your fruit smoothie and/or on your salad

  • Eat organic, pasture raised eggs

  • Drizzle olive oil over salad or steamed vegetables

  • Consume cold water fish

  • Add ground flax and/or chia seeds to salad, cereal, oatmeal, yogurt or in a smoothie

  • Try snacking on nuts and seeds or cut veggies with guacamole or hummus


While including healthy fat is important, limiting saturated fats and trans fatty acids is also critical. Trans fatty acids are not found in nature, not recognized by the body, and are toxic. On this list you will find margarine, solid vegetable shortening and the partially hydrogenated oils found in processed and packaged junk foods, commercial salad dressings, non-dairy creamers and most fast food.

Fun Facts:

* All cells can manufacture cholesterol but the liver is especially good at it.

* Cholesterol is made from whatever you eat but the preferred building material is healthy fats. * When we include healthy fats, we produce a high quality cholesterol. When the majority of our fat intake is from animal sources, fried foods or packaged chips, we produce a low quality cholesterol.

"So include healthy fats, last but not least, in limited measure at EVERY feast!"

Disclaimer: This information is in no way intended to diagnose or treat specific medical conditions and is not a substitute for you own personal research. It contains basic information, that is publicly available. It is not intended as individualized advice or as a substitute for professional advice of any kind. Any suggestions I make are not a substitute for you own personal research. Always consult your own licensed medical practitioner if you are in any way concerned about your health. You must satisfy yourself of the validity of the professional qualifications of any healthcare provider and, as always, do not discontinue any medications without your doctor’s consent.

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MELANIE STEWART

melanie@yumtumnutrition.com

 

Member of the NANP

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