Fat; what sort of chance does it have when it’s both the name of a macronutrient and a term to describe the nation’s ever increasing waistlines. Ever since we’ve been old enough to understand, we’ve been told by nutritional ‘experts’ and dietitians to decrease our fat intake (especially the dreaded saturated fat) and replace these fats with ‘heart healthy’ wholegrains, because, well, fat makes us fat. (Read the truth about fat and the food pyramid here).
Forget everything you know about fat!
In this post, we’re going to show you why you should be eating more saturated fat.
1. Curb sugar cravings
Good quality saturated fat is more filling than carbs. Constant hunger, or cravings, is our body’s way of telling us that it is not being fed correctly. Consuming more saturated fat can help to fuel your body properly and provide you with an instant source of energy that, unlike sugar, won’t cause a spike in insulin and then an energy crash.
2. Reduce insulin spikes
Fat has the lowest impact on insulin level of all the macronutrients. Your body releases insulin in response to high blood sugar. When the body is continually required to do this, it can burn out, resulting in diabetes. Eating higher fat diets reduce the amount of insulin your pancreas has to pump out.
3. Control blood glucose levels
Fat helps to control your blood glucose level by slowing the absorption of carbs.
4. Helps with the absorption of fat soluble vitamins
Hard to believe, I know, but fat soluble vitamins such as vitamin A, D, E and K need fat to be absorbed! Following a low fat diet reduces our ability to absorb these key vitamins.
5. Keeps you feeling fuller for longer
Fat is the most energy dense macronutrient. And because fat is filling, high-fat dieters often aren’t left feeling hungry (or grumpy like low-fat diets). On a high fat diet, appetite tends to be suppressed and dieters end up eating fewer calories without even trying.
6. Weight loss
When you reduce your carb intake and replace it with fat, your body goes into a metabolic state called ketosis. In ketosis, instead of using your glucose stores for energy, your body taps into its fats stores and burns those for energy instead. Studies have shown that people on low-carb/high-fat diets tend to lose more weight (and faster), than people on low-fat diets.
7. Reduce inflammation
When our bodies are placed under chronic stress from things such as elevated blood glucose levels, high triglycerides, low HDL levels, high blood pressure and insulin resistance, our bodies can’t react with a proper immune system response. This ultimately leads to inflammation in our body. A number of studies have shown that diets high in refined carbohydrates can lead to oxidative stress and high levels of inflammation.
8. Improves brain function
our brains are made up of 60% saturated fat and 25% of our cholesterol is found in our brain. Following low-fat diets that restrict saturated fat consumption and focus on lowering cholesterol starves our brains of the nutrients it needs to function. Saturated fat helps to form myelin, the substance that helps to connect brain cells to each other. Low-fat diets literally starve your brain!
9. Balance hormones
Saturated fat is an essential building block for a variety of hormones in our body. Hormones have a much larger impact on us than we give them credit for. In fact, hormones control all the metabolic processes in our body. The fat in our body is saturated fat, with only 3% of our fat made up of other types. This ratio is critical for our health. The more man-made chemical fats (such as canola and soybean oil) we eat, the more this ratio gets out of whack. The further this ratio gets imbalanced, the more our endocrine system is impacted and the further hormonal disturbances are exacerbated.
Read our post Keto Diet 101 for how to include more fat in your diet.