We hear all the time that fat is bad. It’s apparently the reason we’re overweight. Well, the truth is that fat can be good for us. In fact, our bodies need fat. They just need the right type of fat.
It turns out that the Dietary Guidelines for America has even removed the recommendations for the total amount of fat you should consume in a day. The only recommendation that stands is keeping your saturated fat calories down to 10% of the total number of calories you eat.
So it’s time to get rid of those misconceptions. There are some high-fat foods that are actually pretty darn good for you and you should start adding them back into your meals. Here’s the top six that you need to know about to add in this year.
#6. Add the Olive Oil Back In
Let’s start with one of the most commonly bought oils on the market. Olive oil is used in so many Mediterranean dishes that it seemed strange that it was on the ‘bad’ list for so long. In truth, olive oil is one of the healthiest fats you can actually add to your diet.
It’s full of antioxidants and oleic acids to protect the cellular structure in your body. You’ll find it easier to fight off free radicals, reducing the risk of cancer, dementia, and other conditions. Extra-virgin olive oil is the best type of olive oil that you can buy, but any will be better than vegetable or corn oils.
You only need two tablespoons of olive oil a day to get all the health benefits!
#5. Don’t Skimp on Avocados
How many times have you heard that avocados are so fatty that they need to be avoided? Chances are dieticians have told you to avoid them in the past, but they’re actually full of healthy fats. That’s right, they have unsaturated fats that protect the arteries instead of damaging them.
Studies have shown that rats with high blood sugar and high cholesterol levels saw a reduction in them due to the use of avocado oil. The fatty goodness in avocados helps the body to absorb more vitamins, including K, D, and A, to make sure you remain healthy throughout your lifetime. They’re also full of fibre to keep you feeling fuller for longer to aid with weight loss.
#4. If You’re Not Allergic, Include Nuts
Okay, so nuts do get a somewhat fair bad reputation. People are allergic to them! But it’s not the fats within them that are bad for you.
In fact, you need to add more walnuts, almonds, and cashews to your diet if you can. They are an excellent source of fibre and protein, helping to keep you feeling full and supporting your digestive systems and tissue growth.
On top of this, nuts are full of selenium. This is a mineral we tend to be deficient in without realising, but is the reason for low energy levels and mood swings. Have a tub of nuts to snack on instead of the cookies and you will improve your overall health.
#3. Spread the Peanut Butter
How many of you have cut out peanut butter because it’s supposedly bad for you? Dieticians have given it an unfair bad reputation—although if you are allergic to peanuts you will need to avoid it still!
Peanut butter isn’t as unhealthy as once believed. While there are some saturated fats, there are also unsaturated ones. It’s also important to remember that peanuts are full of protein, helping to support your tissue and muscle development.
You’ll feel fuller for longer, so you don’t crave as many unnecessary calories throughout the day. And there is that feeling of eating something naughty, so you get rid of so many sweet cravings.
#2. Opt for Dark Chocolate to End Your Day
Chocolate is bad for you. We hear this time and time again, but the truth is a little bit of chocolate can be good for you. It’s important to get the healthier dark chocolate and you only need two squares a day.
You see, chocolate is made from cacao, which is full of good bacteria. Yes, some bacteria can be good for you! When you get the good bacteria, you reduce the amount of bad bacteria in your gut. There’s less digestive pain throughout the day and you don’t suffer from as much chronic pain! The good bacteria are also full of anti-inflammatory properties, helping to keep swelling to a minimum and reducing pressure on your nerves and joints.
Cacao does have a sweetness to it, even when you eat dark chocolate. You can curb the sweet cravings at the end of the day, avoiding a blowout that leads to excessive weight gain.
#1. Switch to Coconut Oil
If you want to add another oil to your diet that is good for you, try coconut oil. This is widely available and is used in beauty products, as well as for cooking. The benefits of coconut oil are endless and you just need a few tablespoons to completely benefit.
Coconut oil includes antioxidants, multiple vitamins and minerals, and healthy fats. Your cells, brain function, tissues, and skin are all supported fully.
It’s time to add some fat back in your diet. The six listed above are healthy, especially when included as part of a healthy and balanced diet.