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Why you should eat more (healthy) fats!
13/10/2019

Why you should eat more (healthy) fats!

- By integrating good fats into your diet,  your  blood  sugar  levels  will  be stabilized,  preventing  ‘dips’.  Pure  sugar and  fast  carbohydrates  are  very  rapidly absorbed into the blood, causing your blood sugar levels to rapidly spike. But when your diet includes plenty of good fats (but also fibers  and  proteins),  this  process will  be much slower.

- Healthy  fats  give  a  long-lasting satiated feeling. This will lower the urge to indulge in (unhealthy) snacking.

- Diet  products  such  as  yoghurt  with 0% fat, light crisps, and light peanut butter might have less fat in them, but this ‘gap’ tends to be filled with sugar. Sugar is very bad for your health. When you eat a bag of light crisps, it gives you a sugar dip, which will make you crave more snacks. When you do indulge now and again, with something tasty like a bag of chips, enjoy the standard variant, because at least you’ll feel satiated afterwards.

- High fat products such as nuts, seeds, avocado,  and  fish  contain  vitamins  and minerals your body needs in order to function optimally.

8 tips for more healthy fats
Eating healty fats is important for your health. Below are a few tips to easily integrate healthy fats into your diet to optimie theirhealth benefits

TIP 1.
Eat full fat yoghurt, full fat quark and Greek 10% fat yoghurt

TIP 2.
Always sprinkle a handful of seeds or nuts onto your breakfast, salads, soup, and spreads

TIP 3.
Eat fatty fish 2 times eek

TIP 4.
Put dairy buter on your bread

TIP 5.
Add a handful of seeds to your smoothie

TIP 6.
Don’t skimp on the olive oil when making salads.

TIP 7.
Add beans to your soup or salad (they contain lots of fibes and good fats)

TIP 8.
Have olives as a snack, (unroasted and unsalted) nuts, or a boiled egg.


Fat's image problem

For  years,  saturated  fat  was  assumed  to be  very  unhealthy.  Supposedly  directly responsible  for  an  increased  risk  of contracting heart  and  vascular  diseases.
“Consume as littlefat as possible” was the slogan for years.

This assumptionwas sparked 50 years ago by an improperly conducted study. And yet, food manufacturers,  governments,  and  the  media took this information as act.
Many  recent  studies  highlight  how  this  link  is incorrect. On the contrary, saturated fat serves as  an  excellent  building  block  and  fuel  for  a healthy body. We need fats in order to function poperly and remain healthy.

Fats are healthy!

Fats are essential to your body: they provide energy and ensure alonger lasting satiated feeling, reducing the urge to overeat.

Fat has various key roles to play in the body:
• Energy provider: per gram, fat provides 9 kilocalories, making it a good source of energy (as opposed to the 4 kcal for 1 gram of carbohydrates or 1 gram of protein).
• Building material:  fats are a key building material for our brains, nerves, and hormones
• Proper absorption of vitamins A, D, E and K: these key vitamins only dissolve in fat, not in water. So you’ll only be able to get them into your body by eating ats.
• Protection: against cold and the protection of organs and nerve cells from external sources of damage
• Flavour enhancer: fat absorbs odours and flvours, thereby delivering an enhanced dish or product compared to low fat alternative.


Kinds of fat

All products with fat in them contain a variety of fattyacids in diferent quantitieand proportionsto one another. No fatty acids ae truly bad; the body needs all those diferent variants to function poperly.

It  is  possible  for  there  to  be  an  imbalance.However,  when  you  consume  natural, unprocessed  products,  you  will  get  the  right ratioof fattyacids. Both your fattyacids and you yourself will be in perfect equilibrium this way!

Saturated fat
These fats are solid at room temperature. It frequently occurs in animal products such as meat and dairy products, but also in some plant-based sources like coconut fat.

Unsaturated fat
At room temperature, these fats are liquid. They play an important part in increasing the level of good cholesterol, HDL, in the blood. HDL cholesterol keeps the blood vessels ‘clean’ and, in doing so, helps prevent cardiovascular diseases.

Trans fats
These are saturated fats that arise from the industrial hardening of plant oils (unsaturated fatty acids). These ae primarily found in processed foods. During conversion, they become oxidised and damage the cells in your body. Transfat is an extremely unhealthy fat.