The Importance of Healthy Fats in Our Diet: Debunking the Myth

For a long time, people might have been taught that fat is something that should be drastically reduced without any question. Such a message has penetrated so deeply into the way people eat that there are still a lot of people who totally avoid fats, even those that are necessary for their bodies to function.However, as health problems involving metabolism have been on the rise, this kind of total avoidance has gradually revealed its shortcomings. According to a post on X (formerly Twitter) by metabolic health coach, Shashi Iyengar, in a very straightforward manner, "Fat is not the enemy. The right fats are critical for health." Most of the time, healthy fats have been out of the spotlight simply because they have been wrongly perceived rather than because they have been blamed for something.When you eliminate fats in an unselective manner, you are also taking away those nutrients that are the source of energy, hormones and health over a long period of time. Knowing the difference between the types of fats will enable you to bring in what the body really requires rather than leaving out an entire macronutrient.Sources of healthy fatsin everyday foodsHealthy‍‌‍‍‌‍‌‍‍‌ fats are mostly derived from whole, less processed foods that are a part of the human diet for centuries.by Taboolaby TaboolaSponsored LinksSponsored LinksPromoted LinksPromoted LinksYou May LikeNita Ambani unveils an innovative treehouse at Nita Mukesh...UndoMass shooting at Bondi Beach: Australian PM Anthony Albanese calls situation ‘distressing’; multiple casualties reportedThe Times of IndiaUndoThese foods not only deliver fats but also vitamins, minerals, and bioactive compounds that are synergistic in the body. Shashi Iyengar points out this very clearly by saying, "Good fats consist of: Ghee, butter, coconut oil, olive oil, nuts, avocados, egg yolks, fatty fish." By having a variety of these sources, you get different fatty acids, especially monounsaturated and omega-3 fats, which are linked to improved cardiometabolic ‍‌‍‍‌‍‌‍‍‌health.Top Dry Fruits to Lower Uric Acid Levels - A Healthy Snack OptionSome common sources of healthy fats are:Ghee and butterCoconut and coconut oilOlive oilNuts such as almonds and walnutsAvocadosEgg yolksFatty fish including sardines and mackerelWhy healthy fats are important for overall healthHealthy‍‌‍‍‌‍‌‍‍‌ fats are not only the source of calories, but they also go beyond that. They are, among other things, involved in the regulation of energy, the synthesis of hormones and the communication between cells. Shashi Iyengar refers to their extensive influence by stating: "Appropriate fats are essential for health". Research findings agree with this opinion. According to asystematic review published in Food & Nutrition Research, the substitution of bad quality fats with unsaturated fats results in better cholesterol balance, insulin sensitivity and inflammatory markers.This echoes the idea that fat quality determines health to different degrees that can be ‍‌‍‍‌‍‌‍‍‌detected.Thebenefits of healthy fatsare:Provide long-lasting energySupport hormone productionImprove brain function and memoryReduce inflammationSupport fat-soluble vitamins A, D, E and KImprove skin health and cell repairKeep you full for longerStabilise blood sugarHelp build metabolic flexibilityImprove mood and nerve functionHow a lack of healthy fats can harm your healthIf‍‌‍‍‌‍‌‍‍‌ healthy fats are constantly avoided, the body can suffer from various systems being disrupted. Some of these effects can develop quietly, which makes them very easy to overlook. When the intake of fats is inadequate, the human body starts to be challenged in maintaining hormonal balance, absorbing essential nutrients, and also using energy in the right way.Shashi Iyengar, while talking about a more comprehensive diet pattern, states: "India doesn't eat too much fat, India eats too many carbs and seed oils." Such an imbalance can double the negative side of a low-healthy-fat-intake situation, particularly if the diet consists of mostly refined ‍‌‍‍‌‍‌‍‍‌carbohydrates.Lack of healthy fats results in:Persistent‍‌‍‍‌‍‌‍‍‌ tiredness linked to unstable energy supplyHormonal disturbances affecting mood and sleepPoor absorption of vitamins A, D, E and KDry skin and slower cellular repairIncreased hunger and frequent cravingsBlood sugar fluctuationsReduced cognitive clarity and focusImpaired inflammatory controlLower resilience to physical and mental ‍‌‍‍‌‍‌‍‍‌stressPractical‍‌‍‍‌‍‌‍‍‌ ways to incorporate healthy fats into your dietAdding‍‌‍‍‌‍‌‍‍‌ healthy fats to your diet does not require a complete overhaul of your eating habits, only a few simple and thoughtful changes to your daily meals.Small and consistent decisions work greatly to restore the balance without exceeding it. In her expression, "Fix the fats → Fix energy, hormones and metabolism," Shashi Iyengar, in a nutshell, was explaining the way.Fats combined with vegetables, proteins, and whole foods not only enable the body to take in more nutrients but also make the meal more ‍‌‍‍‌‍‌‍‍‌satisfying.Practical ways to add healthy fatsto your diet:Cook with ghee or olive oil instead of refined seed oilsAdd nuts or seeds to meals and snacksInclude fatty fish regularly in main mealsAdd avocado to salads or sandwichesChoose whole eggs rather than removing the yolkUse natural full fat dairy in moderationCombine vegetables with a source of fat to improve vitamin absorptionDisclaimer: This article is for informational purposes only and should not be considered medical advice. Please consult a healthcare professional before making any changes to your diet, medication, or lifestyle.Also Read |8 benefits of adding besan (gram flour) to your regular chapati attaGet an chance to win ₹5000 Amazon Voucher by taking part in India's Biggest Habit Index! Take the survey here