Good vs. Bad Fats: Debunking the myth that they all make you fat.

Many people wonder: are fats good or bad? Do they all make you fat? Should they be eliminated from your diet? Fats (also known as lipids) are a macronutrient that causes suspicion and fear in all those who want to watch their figure.

But are these suspicions well founded? Nothing could be further from the truth! However, we must distinguish between “good” and “bad” fats.

BAD FATS

These are those that we find in trans or hydrogenated form. Industrial pastries, precooked products, fast food, chips and refined vegetable oils are a source of trans fats that we should avoid at all costs due to their harmful effects on our body and their “love handle” effect.

GOOD FATS

Among the commonly called good fats or unsaturated fats, we find monounsaturated and polyunsaturated fats.

Within the polyunsaturated fats, we can distinguish two types: omega 3 and omega 6 fatty acids. Our body cannot produce them by itself, so it is essential that we provide them through our diet.

SOME TIPS

• Let's reduce the habits that worsen our lipid profile: smoking, leading a sedentary lifestyle, consuming alcoholic beverages (except red wine and in moderation), becoming overweight (the triglycerides associated with this unbalance HDL levels), having an inadequate diet lacking antioxidants and rich in "bad" fats.
• Let's adopt habits that increase HDL production : here diet plays a fundamental role. We must consume foods rich in omega 3 and omega 6 fatty acids: extra virgin olive oil, oily fish, avocado, hemp seeds, chia seeds, flax, sunflower, pumpkin and nuts such as walnuts and almonds. It should be noted that nuts and seeds should always be consumed raw or lightly toasted, without frying or salt. Trans fats are often used to fry them, thus offsetting all their beneficial effects.
• Include antioxidants in your diet : let's not forget the role of antioxidants. They prevent the oxidation of fats and their deposit in the arteries. Foods rich in vitamin C, E, beta carotenes and lycopene are essential for this. ORGANIC AÇAI , ORGANIC MATCHA tea, carrots, green leafy vegetables and red fruits, among others, have these characteristics.

In short, a healthy diet requires the consumption of good fats. They are a source of energy, provide essential elements for the production of hormones and cell membranes, and act as carriers of vitamins and enzymes (oh, and they don't make you fat ;).

If you want to take care of yourself, keep this in mind and don't hesitate to add a handful of seeds, nuts, avocado and other foods mentioned above to your dishes. Your health will thank you!

Alicia Lamothe (Health Coach)