The old saying “you are what you eat” is usually a fairly accurate way of being a guide to how we eat. But having sayings like this without a full understanding of what the body needs can often be quite detrimental to our health. For many years we were told that to have fat in our diet was going to make us fat. So, many people started to cut out all fat, yet we are now fatter and sicker than we've ever before. Is it because we cut out this vital macronutrient that the body desperately needs for optimal function?
What are some things that happen in the body when we go for prolonged periods without adequate healthy fat intake?
· Dry skin/dermatitis/brittle nails
· Fatigue
· Inflammation
· Hormone/ Mood imbalances
· Hunger/ brain fog/low concentration
· Low immunity/ vitamin deficiency
… just to name a few.
What do healthy fats offer our body?
Healthy fats are a great source of essential fatty acids that the body can not make itself. These fatty acids are a great energy source and are an essential membrane constituent. It also helps with the absorption of fat-soluble vitamins such as A, D E & K and assists with hormone production.
There can be some confusion around fats as we are also told that we need to stay away from saturated fats as these increase of risk of having high levels of so called "bad" cholesterol or known as LDL. However, coconut oil is 92% saturated fat similar to that of animal fats such as butter and lard but coconut oil is also recommended as a healthy addition to our food intake.
So, why is this so confusing?
Well, coconut oil actually contains lauric acid which is a unique medium chain saturated fat which studies have shown actually raise our "good" cholesterol or otherwise known as HDL.
There has been for decades now, a lot of fear mongering around cholesterol which put many of the general public into a spin and have them freaking out about fat consumption. But here are some facts about cholesterol and why the body needs it so much. The body uses blood cholesterol, which is necessary in modest amounts, to construct cell membranes, manufacture adrenal hormones, testosterone, and oestrogen. Cholesterol is also necessary for your body to generate vitamin D and aids in the proper functioning of your metabolism. Reducing cholesterol levels may have negative effects on brain function because cholesterol is necessary for the development and maturation of synapses and because it regulates signal transduction by acting as a component of cell membranes. Meaning that lowering this vital nutrient can heavily effect cognitive function.
What are some great sources of the healthy fats that our body thrives on?
· Avocado
· Egg
· Olive oil/olives
· Flaxseed/ chia seed
· Coconut
· Salmon/oily fish
· Nuts
· Grass fed beef
Ultimately, science can offer all sorts of information about what foods are good for you but the best way to eat is to listen to your body. Some days you may feel you need more fat intake than other days remembering that it is a powerful source of energy. As always let your body be your scientist to guide your dietary needs.
For further support with food choices you can book a nutritional support consult here
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