Stop eating fat — that’s the worst diet advice you could ever follow. It’s right up there with not eating eggs — and we know how wrong they were about the eggs, right? But the sad fact is, doctors and nutritionists doled out this wrong-headed advice for years, because they thought it could improve your heart health and help you live a longer life. Nothing was further from the truth…
In recent years, we’ve learned that low-fat diets are less effective at helping you lose weight than higher-fat diets, can increase your risk for Parkinson’s and Alzheimer’s, and don’t even lower your risk of heart disease — the main intended benefit. That’s not to say you should gorge yourself on fats. What you need to do is find the fat sweet spot — the ideal amount of fat that keeps you healthy and improves your chances of making it to your 90th or even 100th birthday. And the latest study from Canadian researchers can help you do just that…
Eat fat for a fuller life
A recent study published in The Lancet found the people who ate low-fat diets increased their risk of an early death. More specifically, people who ate low levels of saturated fat increased their risk of an early death by 13 percent. While people who ate high levels of all fats decreased their risk of an early death by 23 percent. Part of the problem with cutting down on dietary fat, according to researchers, is that people tend to replace it with more carbohydrates — and processed carbohydrates at that.
And that’s a problem… People in the study who ate the most carbohydrates (many of which came from the sugars in soda and in processed food) had a 28 percent higher risk of an early death. So clearly, cutting out fats and replacing them with carbs is not the answer.
The answer is finding the fat sweet spot, which according to researchers, means getting about 35 percent of your daily calories from fat. So if you’re eating 2,000 to 2,500 calories per day (the amount recommended to maintain your current weight), then about 700 to 875 of those calories should come from fat.
Get fat from high-quality, whole foods
There’s another important thing to remember… A healthy diet is about more than counting your carbohydrates, calories or fat. It’s about eating healthy, whole foods. If you’re getting the so-called “right amount” of any of these macronutrients, but you’re getting them from cereal bars and margarine and diet soda and low-fat microwavable meals, then you’re probably not doing your health any favors. If you’re getting them from organic eggs and apples and lentils and avocados and red leaf lettuce, then you’re probably on the right track.
So while the fat sweet spot is a good guideline to follow, it will only work if you’re getting your fat from whole, healthy, high-quality foods like:
- Grass-fed and organic dairy products
- Eggs
- Avocado
- Fatty fish (salmon, trout, mackerel, sardines, and herring)
- Olive oil
- Dark chocolate (adding a dash of extra virgin olive oil to your dark chocolate does wonders for your heart health)
- Nuts (walnuts, almonds, cashews, pistachios)
- Soybeans
- Seeds (chia, pumpkin, hemp, and flax)
- Coconut (boy, they were wrong about coconut oil too!)
The role of macronutrients in your diet
It’s important to remember that fats, proteins, and carbohydrates should all be part of a healthy, balanced diet. All three are essential for your body to function properly, and completely eliminating or heavily restricting one type of nutrient can lead to health problems down the road.
Some people fear fats because they are calorie-dense, but the right types of fats are crucial for hormone production, nutrient absorption, and cell growth, among many other essential body functions. It is also worth mentioning that healthy fats help you feel full, so they can actually aid in weight management as you feel satisfied for longer periods, preventing overeating or unhealthy snacking.
Carbohydrates have been demonized in recent years, primarily due to the low-carb diet trend. However, carbohydrates are the body’s primary source of energy, and it’s important to base your carbohydrate intake around whole foods like fruits, vegetables, legumes, and whole grains, steering away from processed carbs and refined sugars. When it comes to proteins, quality is just as important as quantity. Opt for lean, healthy protein sources like legumes, poultry, and all-organic dairy products.
Summary – Finding your fat sweet spot
In conclusion, finding your fat sweet spot is essential for living a healthy life – aiming for a diet with about 35 percent of your daily calories coming from high-quality, healthy fat sources. It’s crucial to remember that your focus should be on consuming whole, natural foods rather than processed, low-fat alternatives. By basing your diet around healthy fats, carbohydrates, and proteins, you’ll be able to maintain your long-term health while reducing your risk of chronic illnesses like Parkinson’s and Alzheimer’s, and heart disease.
Bear in mind as well that every person’s body is different, so what might be an ideal macronutrient ratio for one person may not work well for another. The key to a truly healthy diet is to listen to your body, pay attention to how different foods make you feel, and find what works best for you as an individual. Remember that a sustainable, healthy diet shouldn’t feel restrictive, but rather, should be enjoyable and tailored to suit your personal needs and preferences.
