Fats are better than their reputation
Fat sometimes gets a bad reputation. Many people think that eating fat will make them gain weight. They don’t know that we need dietary fats to absorb fat-soluble vitamins A, D, E, and K. Also, fats are necessary for our hormones. It’s not all bad but being mindful is important.
Another important piece of information is that healthy fats include unsaturated fats like monounsaturated fats, polyunsaturated fats, and omega-3 fatty acids. These fats are less likely to promote insulin resistance, inflammation, and fat storage. That’s good. Additionally, omega-3 fatty acids are said to promote heart health. Some healthy fats include olive oil, avocado and avocado oil, nuts, and seeds.
On the other side, unhealthy fats lead to negative health outcomes such as type 2 diabetes. You can find these unhealthy fats in butter, palm oil, ice cream, and lard. So choose smart combinations of macronutrients and balance your meals for a healthy diet.
Tips for more healthy fats in your diet, and for balanced blood glucose.
Include Omega-3s everyday
Choose one of the following every day: fatty fish, chia seeds, flaxseeds, nuts, or seeds. This simple will help boost your omega-3 intake and keep you full.
Include nuts in your recipes
Nuts are a great healthy fat. They add crunch and protein to your recipes. Remember 1 handful per day is the recommended serving size for nuts.
Exchange butter with olive oil
Increase your healthy fats (mono- and polyunsaturated fats) by using olive oil in recipes.
Go for homemade salad dressings
You can use olive oil or pumpkin seed oil as a base for salad dressing. Mix two parts oil to one-part vinegar with herbs and add it to your salad. Many packaged dressings are high in unhealthy fats (and sugar)
Add avocado to your meals
Avocados are filling and can help with weight loss. Have you ever tried one in your green smoothie? This can help to keep your blood sugar more balanced.
Remember to use healthy fats in moderation. Just because they are healthy fats does not allow you to eat without limits. Ideally, you aim for 60-80 g of healthy fats per day, that’s about 6-8 tablespoons.