Healthy Fats

Fat is functional – it’s a critical nutrient for our health! Our bodies need certain fats, which we can’t make on our own, to: provide energy, support cell function, help produce key hormones, and absorb certain vitamins. However not all fats are created equal and is important to know which fats to eat and which ones to avoid. There are 3 main fat types: unsaturated fats, saturated fats, and trans fats. Unsaturated fats are the most beneficial, and are good for our bodies in moderation. They are considered heart-healthy, great for brain health, and can help lower ‘bad’ cholesterol. Some saturated fats can also be beneficial (again, in moderation), while trans fats are considered a harmful type of fat. Whole foods are an excellent source of fats and here are some of our top picks are:
Avocados
Nuts (such as almond and walnuts) and Seeds
Fatty fish (like salmon)
Olive oil
Eggs
Want to know more about fats in your diet? Your Metabolic Balance coach is here to help. They can provide expert advice on supporting your overall health with whole foods.

Awesome Avocado

Did you know that according to Metabolic Balance, the avocado is considered a vegetable due to its properties, but botanically, it is classified as a fruit? It is one of the fattiest fruits (up to 30%), with nuts being the only category of fruits that contain more fat and contains omega-3 fatty acids. Avocados are low in carbohydrates and have a relatively high protein content compared to other fruits (2%). The fruit has known to have numerous health benefits and has been associated with having positive benefits for heart health and blood pressure. With its creamy flesh, you can create many delicious dishes, from avocado toast and salads to guacamole. They also go well in desserts such as in a pudding or a mousse.

Amazing Avocado

According to Metabolic Balance, the avocado is considered a vegetable due to its properties, but botanically, it is classified as a fruit. It is one of the fattiest fruits (up to 30%), with nuts being the only category of fruits that contain more fat and contains omega-3 fatty acids. Avocados are low in carbohydrates and have a relatively high protein content compared to other fruits (2%). The fruit has known to have numerous health benefits and has been associated with having positive benefits for heart health and blood pressure. With its creamy flesh, you can create many delicious dishes, from avocado toast and salads to guacamole. They also go well in desserts such as in a pudding or a mousse.

Avocados

While some people may think of avocados as a vegetable they are actually a fruit! Although the fruit is native to Central America and Mexico, avocados are now grown in many parts of the world. In regards to nutrition, avocados are amazing and have many key health benefits. They are one of the few fruits that contain healthy unsaturated fats which can help lower LDL cholesterol. A study published in the Journal of Nutrition has demonstrated that an avocado a day could help redistribute belly fat in women. In the study, adults who were overweight or obese participated in a randomized controlled trial that provided one meal a day for 12 weeks. Women who ate the avocado during their day had less deep visceral abdominal fat. So enjoy those avocados!

Reference: DOI: 10.1093/jn/nxab187

Adapted: Metabolic Balance Australia and New Zealand

Walnuts

Did you know that walnuts are a real super food? They contain the essential fatty acid linolenic acid (an omega-3 fat) which is one of the two essential fatty acids that humans need to obtain from their diet. Essential fatty acids are known to offer a whole range of anti-aging and anti-inflammatory benefits. They keep the heart healthy by helping the blood vessels be flexible, prevent arteriosclerosis and have a positive influence on cholesterol levels.

Walnuts are very high in protein and therefore particularly great for vegetarians. A handful of walnuts (about 43g) provides 8g of protein. They are also among the richest sources of antioxidants that help protect against cancer. They are rich in vitamins A, B1, B2, B3, C and E, pantothenic acid and important minerals such as zinc, potassium, magnesium, phosphorus, sulfur, iron and calcium. Walnuts also boost digestion, as they are very rich in fiber.

Avocado

Avocados have increased in popularity in the US since the early 2000’s and are now a staple in many households. What many people may not know is that they are one of the most nutrient dense and healthy fruits! Not a vegetable, avocado is the only fruit that contains high levels of healthy monounsaturated fatty acids. In addition, avocados contain high amounts of fiber, are a great source of vitamins C, K, B6, and are rich in magnesium, potassium, and omega-3 fatty acids. Although most of the calories are derived from fats, these are all healthy fats that the cells in your body need for essential metabolic processes.

Avocados are extremely versatile and can be used in many different dishes. Try them mashed on toast, blended into a pasta sauce, on top of a salad, or even in a creamy chocolate pudding. The possibilities are endless!

Picture: Lemonly

Body Fat

Let’s talk body fat! Although fat has been stigmatized by the diet industry not all fat is bad. It is important to have a healthy amount of body fat for regulating body temperature, balancing hormones, storing vitamins, and for good overall health. Body fat starts to be not as great when we have too much of it! Too much fat can lead to inflammation in the body and increase your risk for different diseases. To learn more check out this great video below.

The Butter vs Margarine Debate

If you google “butter vs margarine” countless websites and resources will pop up. The age old question of which is better for your health is not always a simple one to answer. Before digging deeper into this debate let us first learn a little bit more about what margarine and butter are made of and where they come from.

Margarine is an artificial product made from vegetable oils and fats, which are processed by emulsifiers, water, flavors and acidifiers. Usually salt, beta-carotene and usually vitamins A and D are added to enhance the nutritional profile of the final product. For a long time, margarine was demonized because its high level of trans fats from partially hydrogenated fats. In recent years however, the production technologies – to make liquid oil spreadable – have been improved and today margarine – depending on the variety – contains almost no trans fats.

Butter on the other hand, is a natural product derived from dairy. Unlike margarine, butter naturally contains vitamins A, B12, E, beta-carotene and calcium – micronutrients that often have to be added artificially to margarine.

In the debate of which is better, the argument against butter typically centers on its high content of saturated fatty acids and cholesterol (which are both essential – i. e. essential to life). Our opinion at Metabolic Balance is that margarine should be avoided. It is much better to stick to natural whole foods which do not confuse our taste buds, do not damage our body and interfere with its natural physiological processes. When buying butter look for grass-fed varieties with minimal processing.

If you interested in diving deeper into this debate check out the following websites and resources: