Do you remember the low-fat craze in the ‘80s? I am not sure people realize it was not so good for our health. As fats were omitted from the food in our diet, refined sugars and high-fructose corn syrup were substituted to make up for the taste. What happened? A result, over the years, is that our nation is at an all-time high for health crises. We are seeing record amounts of obesity, diabetes and health-related disease in the current population.
Although fats have gotten a pretty bad rap, it is important to understand fat mechanism and why some fats are actually good for the body. The body needs some fat every day for proper functioning, for the ability to absorb fat-soluble vitamins, maintaining insulin levels in check, cell structure, and prevention of disease.
But not all fats are created equal. There are four different categories of fats: saturated, polyunsaturated, monounsaturated and trans fatty acids. There is a place in the diet for all categories, with the exception of trans fatty acids, which have no nutritional benefit and are actually bad for your health.
Saturated fats facilitate nerve function, promote healthy structure of organs and bones in our body. Polyunsaturated fats promote decreased risk of health-related disease like diabetes and heart disease. Monounsaturated fats are the healthiest type of fat. Monounsaturated fats improve diabetes by controlling blood sugar, and improve cardiovascular disease by reducing cholesterol levels. The monounsaturated fats are the staple food in the Mediterranean diet. They are foods commonly known as olive oil, olives and avocados. Trans fatty acids increase the risk of cardiovascular disease by decreasing good cholesterol and increasing bad cholesterol. They are linked to increasing obesity, cancer and many other diseases.
Healthy fats are also helpful for promoting weight reduction through reducing insulin, giving a feeling of satiety and by providing energy over periods of time. However, the body only needs limited fats, and consuming too many fats will slow down your body’s natural fat-burning process. So choose fats wisely, choose monounsaturated fats for the most part, and make them a part of your regular daily intake.
Avocado Fruit Smoothie
- ¼ avocado
- ¾ cup plain Greek yogurt
- 1 cup almond milk, unsweetened
- 2 peeled kiwis
- ½ cup berries of choice
- 2 ice cubes
1. Blend all ingredients.
2. Add more ice if desired for consistency.
3. Enjoy as a refreshing nutrient-packed meal on the go.
By Jamie Feit