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Many health-conscious people strive to follow a low-fat diet. But you could be missing out on many health benefits, like weight loss and a strong cardiovascular system, if you don’t eat essential fats.
The no-fat, low-fat diet mindset grew out of the fact that many people were, well, fat. It was logical to assume that it was because we were eating too much. Now we are learning more. We now know that the bad fats are thermally processed, oxidized trans fats like those found in margarine, fried foods, and even grain-fed cattle.
In the daily fight for health, we try to eliminate all fats only to realize that we are doing ourselves harm. Fortunately, it is a new era and we now know which fats not only to eliminate, but also what we should include in our diets for better health, free from premature aging and degenerative diseases.
These good fats are called essential fatty acids. They are divided into two categories of Omega 3 and Omega 6. Both types of fats are essential and it is important to get them from a variety of sources. Essential fats are the most popular because they are the most researched. However, there is one more category of fats you should be aware of: Omega 9s. Although they are not classified as Essential Fats, it is well known that they are necessary for good health.
Let’s look at the effects of these fats. Deficiencies in these fatty acids can lead to heart disease, depression, fatigue, and inflammation, which can lead to arthritis and even cancer. The benefits of including the good fats include weight loss, a stronger immune system, anti-inflammatory abilities, balanced hormones, thicker hair, and healthier, more supple skin.
Omega 6 fatty acids can be found in many sources, including walnut oil, grapeseed oil, avocados, hempseed oil, and pumpkin oil. The American diet was once thought to contain too much fat because it is found in fatty meats and cooking oils. However, it is not the excessive consumption of Omega 6, since they are absolutely necessary for survival, but the way we consume them.
The problem lies in the processing of food and the balance of fats. Cooking or heating these foods (such as cooking oils) will break down the EFA chains in the first place, rendering healthy fats useless. We also know that there is a difference between healthy Omega 6 fats and trans fats found in cooking and fatty meats. Added to this problem is the fact that we consume very few foods with Omega 3 and Omega 9, which causes an imbalance in our diet and in our health.
Where can we get the other fats we need? Some of the best sources of Omega 3 are flaxseeds and their oil, walnuts and their oil, wheat germ oil, salmon, halibut, snapper, scallops, and winter squash. Omega 9 can be found in food sources such as olive oil, sesame oil, avocados, peanuts (raw nuts from bottled oil), almonds, cashews, pecans, macadamia nuts and hazelnuts.
The consumption of essential fats is increasingly recognized as an important health factor. We have already pointed out some of the benefits above. So what else could there be? Add to those health benefits the fact that consuming healthy fats can stabilize blood sugar. When consumed regularly, you’ll feel fuller and more satisfied for longer, so you eat less, have fewer cravings and less fatigue. Also, including these fats in your daily diet will have anti-aging effects on your skin, hair, and hormonal system. Essential fats also have detoxifying properties.
If you want additional benefits, take a minimally processed, cold-pressed supplement. You can usually find them in the refrigerated section of your local health food store. No matter which form you choose, the benefits of EFAs are many, so be sure to include them in your diet.