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Why do you need to eat more healthy fats

Since 1960S research demonized fats, people have been consuming more carbs, sugar and processed foods. But look at what the world is turning to – the whole world is now fatter and sicker than ever before.

Fortunately, times are changing and lots of studies have shown that fats are not the devil they claimed to be. Nowadays, more and more people are turning to fat to lose weight and get more energy. Well, fat is back to its superfood mode.

What are the healthy fats?

Healthy fats are monounsaturated and polyunsaturated fat. Polyunsaturated fats contain omega-6 and omega-3 fatty acids. Recent studies show that consuming polyunsaturated vegetable oil decreased cardiovascular disease by 30%.

Healthy fats are both delicious and nutritious. They provide you with anti-inflammatory benefits, as well as energy and building blocks for tissues in your body.

The truth about fat

Harvard researchers were paid in the 1960s by the sugar industry to publish a review on fat, sugar and heart disease. Actually, the sugar industry funded the research to cover up warning signs that emerged in the 1950s that sugar was the sole cause of heart disease.

Of course, the research shifted the blame on fat rather than sugar. The research claimed that saturated fat is the sole cause of heart disease. The media, food industry and public health authority went gaga by promoting low-fat, high-carbohydrate after Harvard researchers demonized fat.

Then the food market was dominated by processed foods containing hydrogenated fats and processed sugar. We all know the result – epidemic rates of obesity and other health problems. The rates of cancer, heart disease, and diabetes have risen ever since the research demonized fat.

What studies say about fats?

Just recently, 2 studies debunked the low-fat, high-carb diet arguments. Scientists in a study published in the Lancet in 2017, concluded that a high-carb intake was associated with an adverse impact on morality, while unsaturated and saturated fatty acids were associated with a low risk of total morality.

Several studies have confirmed that high-fat, low-carb diet is the best. High-fat, low-carb will not only provide you with reduced triglycerides but also reduced inflammation and helps regulate blood sugar levels.

How to incorporate fat into your diet?

It is easy to incorporate fat into your meal. Check this list of healthy fats to eat to see the healthiest fats you should eat daily. However, be sure to balance protein and fats. Most sources recommend 20-30 percent total calories from fat, but the amount can vary.

If you are on a ketogenic diet, you can take between 40 and 75 percent of calories from fats. Majority of the fat intake should be from unsaturated fats like avocados, nuts, olive oil, and seeds.

While increasing your healthy fat intake, remember to modify the calories you are taken from other sources. If you don’t make a few changes, you may end up gaining more weight. Be sure to add plenty of protein to your food such as fruits, vegetables, legume, and whole grains.

Final thought

Enjoy a good mix of this list of healthy fats to eat and pair them with a balanced diet to optimize your health.