Fat sometimes gets a bad rap. Many people think that eating fat will cause them to gain weight. But what they don't know is that they need dietary fats to absorb fat-soluble vitamins A, D, E and K. In addition, fats are necessary for our hormones. We want to show you that fat is not bad, but it is important to pay attention to the quality.
Healthy fats include the unsaturated fatty acids such as monounsaturated fats, polyunsaturated fats and omega-3 fatty acids. These types of fats contribute less to insulin resistance, inflammation and fat storage. That's a good thing. In addition, omega-3 fatty acids promote heart health. Some examples of healthy fats include olive oil, avocado and avocado oil, nuts and seeds.
In contrast to unsaturated fatty acids are the saturated fatty acids. These can have negative health consequences that can lead to type 2 diabetes. These unhealthy fats are found in butter, palm oil, ice cream and lard. So it's important to combine smartly to eat healthy.
Tips for more healthy fats in your diet and a balanced blood glucose.
Daily omega-3 fatty acids
Choose one of the following foods every day: fatty fish, chia seeds, flax seeds, nuts or seeds. This way you can increase your omega-3 intake and stay fuller longer.
Incorporate nuts into your meals
Nuts are a great healthy source of fat. They add that extra bite to your recipes. Remember that the recommended serving size for nuts is 1 handful per day.
Replace butter with olive oil
Increase your levels of healthy fats (monounsaturated and polyunsaturated) 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 two parts oil and one part vinegar with 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 help with 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 fats doesn't mean you should eat them indefinitely. The ideal is 60-80 grams per day, which is about 6-8 tablespoons per day.
