What Are Good Sources Of Fat?

Guest Blog by Simple Squares

It seems like every week a new study emerges contradicting what we heard the week before. Fat is bad, now carbs are the worst, no it’s too much protein! This only leads to further confusion on what is best for our nutritional needs. One thing is certain is that the “fat is the enemy mantra” simply isn’t true.

In fact, it has caused more problems than it has helped. After the wave of “fat-free” and “reduced-fat” products hit the market in the 1980s and 90s, it seems Americans actually gained more weight, and experts conclude that while cutting certain types of fat helps people lose weight (trans fat), the addition of carbohydrates to food products has contributed to the obesity epidemic in the United States.

After studying 148 participants on either a low-carb or low-fat diet, doctors concluded in a study published in the Annals of Internal Medicine in September 2014 that “The low-carbohydrate diet was more effective for weight loss and cardiovascular risk factor reduction than the low-fat diet. Restricting carbohydrate may be an option for persons seeking to lose weight and reduce cardiovascular risk factors.”

Fat comes in many forms, and it’s important to determine the source of dietary fats when selecting food to include in your diet.  Each serves a different purpose.  One thing is certain; you want to keep trans fat out of your diet.  

Monounsaturated fat

These fats are found in plant-based foods. Foods to eat with monosaturated fat are olive oil.  Fats to avoid in this group are oils like canola oil, corn oil, sesame seed oil and safflower oil.

Foods to eat in this group are olive oil.  Be careful when heating the olive oil as it’s smoke point is about 375 degrees. Overheating the oil causes it to become oxidized and damaged.  Olive oil is best used cold or at room temp.

Fats to avoid in this group are oils like canola oil, corn oil, sesame seed oil and safflower oil.

Polyunsaturated fat

Found mostly in plant-based foods such as nuts and seeds. 

Fats to eat in this group are walnuts, sunflower seeds, cashews, walnuts and fish such as salmon, mackerel, herring, albacore tuna, and trout.

Fats to avoid eating in this group are corn oil and soybean oil.

Omega-3 fatty acids

Found mostly in types of fatty fish

Foods to eat in this group are fish such as salmon, sardines, mackerel, herring, and tuna

Saturated Fat

This type of found is found mostly in animal products such as meat, dairy, and eggs.  While crucified as the cause of all types of heart disease which was based on faulty science, these fats can be a healthy part of your overall diet.

Fats to eat in this group are coconut oil, butter, ghee, duck fat, lard, full-fat dairy, eggs, and meat.

When it comes to these types of fat quality is also important.  Finding organic and pasture raised sources of these products increases the health benefits of these fats.

A quick way to get a tasty snack on the go while getting healthy fats, protein and carbs are with Simple Squares. Each bar only contains 5 ingredients which are nuts, honey, sea salt, vanilla, and spices.