Fat sometimes gets a bad rap. Many people think that eating fat leads to weight gain. What they don't realize, however, is that they need dietary fat to absorb the fat-soluble vitamins A, D, E, and K. Furthermore, fats are necessary for our hormones. We want to show you that fat isn't bad, but it's important to pay attention to its quality.
Healthy fats include unsaturated fatty acids such as monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. These types of fat contribute less to insulin resistance, inflammation, and fat storage. This is a good thing. Omega-3 fatty acids also promote heart health. Some examples of healthy fats are olive oil, avocado and avocado oil, nuts, and seeds.
In contrast to unsaturated fatty acids, saturated fatty acids can have negative health consequences, even leading to type 2 diabetes. These unhealthy fats are found in butter, palm oil, ice cream, and lard. It's important to combine them wisely to maintain a healthy diet.
Tips for adding more healthy fats to your diet, which also lead to balanced blood sugar levels.
Daily Omega-3 fatty acids
Choose one of the following foods each day: fatty fish, chia seeds, flax seeds, nuts, or seeds. This way, you can increase your omega-3 intake and stay full longer.
Integrate nuts into your meals
Nuts are a great source of healthy fat. They add an extra kick to your recipes. Remember that the recommended serving size for nuts is 1 handful per day.
Replace butter with olive oil
Increase your intake of healthy fats (monounsaturated and polyunsaturated fatty acids) by using olive oil in your recipes.
Prefer homemade salad dressings
You can use olive oil or pumpkin seed oil as a base for a salad dressing. Mix it with two parts oil and one part vinegar and herbs. Packaged dressings often contain a lot of unhealthy fats (and sugar).
Add avocado to your meals every now and then
Avocados are filling and can aid weight loss. Have you ever tried avocado in your green smoothie? It can help balance your blood sugar levels.
Remember to use healthy fats in moderation. Just because they're healthy doesn't mean you should eat them in unlimited amounts. The ideal amount is 60-80 grams per day, which is about 6-8 tablespoons per day.
