The Skinny On Fat

April 2, 2018

“Fat makes you fat”. “Fat is higher in calories and calories were meant to be counted”. Right? NO WAY. Thank goodness I started to question all these beliefs and food rules that I used to have. In the process, I started to learn more about why I believed those rules, why those rules weren’t true for me, and am proud to say I’m now on #TeamGoodFat. Let’s dive in and talk about those rules and the truth behind the skinny on fat…

The Skinny On Fat- and why eating Fat WON'T Make you FAT! Everything you need to know about this macronutrient and why it's essential in your diet. It's time to stop being scared of fat and embrace it in your diet.

Who else went through the phase of believing fat was “bad”? Maybe some of you are still in that. Know you’re not alone – according to a recent survey, nearly 9 in 10 people are worried about consuming dietary fat. I can only speak for myself but when I was eating a low-fat diet I was constantly exhausted, hungry, and felt like I was living in a fog. After doing my research, it all made sense. Fat is necessary in our diets. They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, fuel our brains and helps fill us up and keep us satisfied.

So, let’s start by looking at the history of this low-fat fad. In 1977, all Americans were recommended to follow a low-fat diet. I’m not going to get into the politics and money of big food companies, but it can be pretty crazy stuff. Despite the research and studies that have occurred over the past four decades, many organizations are still following low-fat protocols. Low-fat diets are not proven to induce weight-loss or provide a sustainable diet. This is true of every macronutrient. We need them all to thrive and eliminating or drastically decreasing one is never a good idea. Thankfully organizations and research bodies are finally waking up to this idea.

Doesn’t low-fat help you lose weight? Actually, no. In place of fat, many companies substitute sugar so no flavor is lost. I’m not here to pit sugar (carbs) against fat. We need them both to survive, but the reality is that when you remove one macronutrient, you’re going to have to replace it with another.  What we want to strive for is a balance and a sustainable lifestyle so you don’t find yourself on the diet-binge cycle for life.

Weight-loss or not, fat is an essential part of our diet. Our bodies need fat for energy to support our metabolism, growth, immune-function and so on. We cannot survive without fat, plain and simple.

Why fat is an essential part of our diet and why walnuts are an amazing source of this fat.

What is considered a good fat?

When I started to think about and research fats I started to question what I knew! There are so many different kinds of fats out there, some more nutritious than others. So let’s break it down. At a high-level we have trans, saturated and unsaturated fats. Unsaturated fats are the ones considered heart healthy – specifically monounsaturated and polyunsaturated. Have you heard of omega-3 fatty acids and omega-6 fatty acids? These are types of polyunsaturated fats.

Great sources of good fats:

Walnuts are unique with 72% of their total fat coming from USDA recommended polyunsaturated fats and are the only tree nut to provide a rich source of plant-based omega-3 ALA. Not to mention they’re incredibly delicious and versatile in the kitchen!

What’s so bad with unhealthy fats?

I have to start by saying there are a lot of different opinions when it comes to fat still. Most can agree that healthy fats are good but when it comes to the unhealthy fats there is still some grey area. The one thing everyone seems to agree on is that consuming trans fats and high amounts of saturated fats can lead to a list of health issues – heart disease, diabetes, and increased inflammation to name a few. Luckily, the government has officially banned all trans fats so you’ll see them eliminated by June 2018 (source).

Examples of artificial unhealthy fats:

  • Margarine
  • Vegetable shortening
  • Partially hydrogenated vegetables (found in a lot of fried and processed foods)

What about saturated fats?

It feels like every few years there’s new information on saturated fats and whether or not they’re good for your health. Saturated fats are most commonly found in animal products, dairy products and coconut oil. From my perspective, the quality of your saturated fats matters most i.e. grass-fed and organic meat rather than conventional. Being conscious about your meat intake is a good choice for your diet and for the health of the planet. That’s not to say that you need to go vegan/vegetarian.

So should I go Keto or Paleo?

I love that both these diets put an emphasis on fat. It’s great to see people embracing the benefits of fat and incorporating it into your diet. That being said, I’m not a fan of focusing too much on one specific macronutrient. Our bodies need carbs, fat and protein. That balance looks different for everyone. If you want to eat keto, you do you, but personally I think all food groups and macronutrients is the way to go, at least as you’re learning to listen to your body and figure out what works for you.

The skinny on fat and the best sources of fat for your health including walnuts, salmon, avocados and olive oil

* * * * *

I’m so glad California Walnuts reached out to me because 1) I love walnuts and 2) I love using my platform to educate! I am proudly on #TeamGoodFat and hope you found some new nuggets of information. 2018 was the year I dedicated myself to using THM as a platform for good. Although in many ways I feel like that’s something I’ve been doing since the start, I’ve become overwhelming aware of the benefit I have with this platform, and I want to make sure I’m using it to the best of my ability. To have brand sponsors who get this is the ultimate. Seriously, so grateful!

Bottom line? If you take one thing away from this blog, I hope that it is to challenge the information you’ve been given. Why do you believe what you do? Why do you make the decisions you do? Make sure you’re informed and making decisions for you and your body. You are your #1 health advocate!

Disclaimer: This post is sponsored by California Walnuts. I was compensated for my time; however all opinions expressed are 100% my own. Thank you for supporting the brands that help make THM possible.

The Skinny on Fat and everything you need to know about picking healthy fats.

Did this post challenge your belief on fats? What’s your favorite source of good fat?


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  • Reply
    April 19, 2018 at 9:25 am

    A wonderful and useful post! I believe that we need to talk more about useful products and less about limiting nutrition.

  • Reply
    April 10, 2018 at 11:30 pm

    Cannot agree more with your article! Fat is a necessary substance in our body and all we need is to keep balance of everything 😉
    Really good to know that Walnuts, Avocado, Salmon and Olive Oil are good fats, they’re all my favourite ingredients xD
    Thanks for sharing!!

  • Reply
    Kaitlyn @ Powered by Sass
    April 10, 2018 at 8:37 pm

    FAT IS THE BEST. My favs lately have definitely been avocados and walnuts. And almond butter. So, like, all of ’em. – Kaitlyn | http://www.poweredbysass.com

  • Reply
    Nicole @ Laughing My Abs Off
    April 3, 2018 at 9:35 am

    More than anything else, over the past few years I have learned in the beauty of moderation and in the importance of ALL foods. As long as they are real whole foods, that we are not allergic to, we are meant to be eating them. Finding the perfect balance of how much of what food to eat should be a personal adventure of trial and error and seeing what makes your body feel best; there is no one rule for what to eat more of and what to eat less of when it comes to real food. Thank you for sharing 🙂

  • Reply
    Maria Agee
    April 2, 2018 at 3:02 pm

    Interesting and informative i really enjoyed thanks for the efforts please keep updating this amazing blog.

    • Reply
      Davida @ The Healthy Maven
      April 2, 2018 at 4:47 pm

      Thanks so much, lovely!

  • Reply
    Sean M
    April 2, 2018 at 8:58 am

    I’m so glad to see a post like this. I’ve been screaming this for years and no one wants to listen! There’s a dietitian in Minnesota named Cassie (I think her website is DietitianCassie) who has been on this philosophy for years and that’s where I first learned of the benefits of good fat. We need it in our diets to help curb inflammation. Thank you for promoting this!!!!!

    • Reply
      Davida @ The Healthy Maven
      April 2, 2018 at 11:18 am

      of course! Always happy to spread this truth!

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