The Truth About Fats

For a long time, carbohydrates took the lead as the main source of energy. Moreover, among hundreds of different diets, many unfairly remove fats. However, in reality, the pursuit of 0 calories wreaks havoc on our body, depriving us of an essential ingredient for a healthy diet. Additionally, consumed sugar and carbohydrates fuel insulin resistance, which leads to obesity and problems with sugar (diabetes).


Our body uses fat as its natural source of energy. And this can be easily explained. Our body had to adjust to the inconsistency in food supply, hence, it is "programmed" to store and process fat for nutrition. Did you know that one gram of fat gives 9 calories of energy vs. 4 calories given by a carb. This means that eating less we get more energy. However, as we can imagine, not all fats are created equal and it is vital to understand which fats provide us with valuable energy.


So familiar to us, butter and sunflower oil belong to the group of fats that we need to exclude in some instances. Why? Because not all fats are equally good. The fats divide into four main groups - monounsaturated, polyunsaturated, trans fats, and saturated fats.





Monounsaturated fats are liquid at room temperature and solidify in the refrigerator and when cooled. These fats, among other things, contribute to heart health, healthy cholesterol, lower the risk of heart attacks, improve insulin resistance, and reduce the storage of belly fat. These would be different oils:

  • Olive oil extra virgin

  • Avocado and avocado oil

  • Seed oil - sesame

  • Nuts and nuts oil - macadamia, walnut, almond


Polyunsaturated fats are a group of fats that contain healthy fats nurturing our body with important vitamins, improving our skin, hair, the elasticity of our veins, reduce inflammation. They can be found in:

  • Fatty fish - sardines, salmon

  • Nuts - walnuts, macadamia, cashew, pecan, hazelnut, almond

  • Seeds - pumpkin, sunflower, chia, sesame, hemp...


However, vegetable oils that also belong to this group should be excluded. They undergo a strong processing - they are refined - and therefore, instead of the benefits inherent in natural polyunsaturated fats (for example, omega oils), they provoke inflammation and affect our health negatively. Hence, avoid

  • Rapeseed oil

  • Sunflower oil

  • Soy oil


Trans fats are a scare us all. They lower our good cholesterol (HDL) and raise our bad cholesterol (LDL), which increases the chances of heart disease. On the packaging you will recognize these fats by the inscription partially hydrogenated fats - of chemical origin. They are cheap and harmful. Exclude:

  • Margarines

  • Milk substitutes

  • Cookies

  • Cakes

  • Chips

  • Fast food


Saturated fats - often accused of being bad for the heart, are actually very beneficial. They are critical for the immune system, hormonal health, cell and brain health. Find them in

  • Milk butter, ghee

  • Coconut oil and milk, butter

  • Eggs

  • Meat

  • Dark chocolate


Explore and enjoy! For an adult individual the recommended intake of fats in a daily norm should be around 35%.

Reference: Dr. Bill Cole


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