Our pals over at BDSC have a real winner in health & fitness blogger Brooke Bailey. Here is some of her wisdom on high-fat foods that are actually good for you!
There is a big misconception when dieting that you should avoid fat to get lean. At first, it makes sense. Fat sounds like it would make you fat, right? It’s not true. Granted, too much of anything can cause health issues, but fats, at least the good ones which we will talk about shortly, are vital to your health.
We have all joked about shedding our “winter layer”, and that’s because fat provides a layer of insulation under the skin to protect us from the cold and the heat as well. So come summer, you may want to reduce the layer, but having some fat is important. It surrounds and insulates nerve fibers to help transmit nerve impulses and protects organs and bones from shock. Your body also uses fat to make many other building blocks to support immune function and produce hormones.
For the body to absorb many nutrients, it needs a transport mechanism. Many vitamins are fat soluble like vitamins A, E, and K. Not having an adequate intake of fat means you will become deficient in these critical nutrients. When we don’t eat enough good fats, side effects occur. These include hair loss, cold intolerance, bruising, poor growth, low resistance to infection, dry and scaly skin, slow wound healing, and for women, loss of the menstrual cycle.
We need to eat some fat in our diet because fat provides energy in a concentrated source. Because it’s so concentrated, it can become easy to go overboard and eat too much. Fat contains twice as many calories as carbohydrates and protein per gram. After 4-6 hours of not eating, fat provides a back up energy source.
Low fat diets also tend to trigger cravings, since fat helps food stay in the stomach longer – providing a sense of fullness and satisfaction. That feeling also is because fat helps the body to produce and release endorphins, chemicals in the brain that give us a calm and pleasurable feeling.
As you can see, fat plays a critical role in our body. Lets talk about what fats you should be eating regularly.
Avocados are about 75% fat, by calories, making them even higher in fat than most animal foods. But it’s the good kind, monounsaturated fat. The main fatty acid in avocados is called oleic acid, which is associated with various health benefits. They’re one of the healthiest high-fat foods.
Even though they are high in fat and calories, one study shows that people who eat avocados tend to weigh less and have less belly fat than those who don’t. In another study, people who added a fresh avocado half to their lunch were less interested in eating during the next three hours.
Avocados provide approximately 20 vitamins and minerals per serving. Avocados are among the best sources of potassium available, containing 40% more than bananas, and are also a great source of fiber. Studies have shown that they can lower LDL (bad) cholesterol and triglycerides while raising HDL (good) cholesterol.
They also contain lutein which protects the eyes, folate for cell repair, and are a good source of B vitamins, which fight disease and infection. Avocados also provide vitamins C and E, are low in sugar and contain fiber which helps you feel full longer.
For the rest of Brooke’s article head over to blackdiamondsocialclub.com to learn about the benefits of dark chocolate, oils, & nuts.