Don’t Fear the Fat: Debunking Myths and Embracing Healthy Fats. For decades, dietary fat has been demonized as a leading cause of weight gain and heart disease. However, recent research has revealed a more nuanced picture. In fact, incorporating healthy fats into your diet is essential for optimal health, as they play a crucial role in hormone regulation, cell function, and nutrient absorption.
What is a healthy body fat percentage?
A healthy body fat percentage depends on various factors like age, sex, and even athletic goals. In general, women naturally carry more fat than men due to biology. For adults aged 20-39, a healthy range for women is 21-32%, while men should aim for 8-19%. These ranges increase slightly with age, with women 60-79 falling in the 24-35% range and men at 13-24%. Remember, these are guidelines. It’s more important to focus on overall health and body composition rather than just a single number.
Healthy fats for weight loss
Contrary to popular belief, incorporating healthy fats for weight loss can actually aid in weight loss. These fats provide several benefits that contribute to weight management:
Increased Satiety: Healthy fats help you feel fuller for longer, reducing cravings and calorie intake throughout the day.
Boosted Metabolism: Some healthy fats can slightly increase your metabolism, helping your body burn more calories at rest.
Improved Blood Sugar Control: Healthy fats can promote stable blood sugar levels, preventing crashes that lead to sugar cravings.
What are ketogenic healthy fats?
Ketogenic healthy fats offer a multitude of benefits that go beyond just supporting ketosis. Here’s a breakdown of some key advantages:
Enhanced Satiety: Healthy fats are digested slowly, keeping you feeling fuller for longer. This reduces cravings and helps you manage calorie intake, which is crucial for weight management or maintaining a healthy weight.
Stable Blood Sugar: Unlike unhealthy fats and carbohydrates, healthy fats don’t cause blood sugar spikes. This helps regulate insulin levels, preventing crashes that can lead to sugar cravings and hinder weight loss efforts.
Boosted Heart Health: Ketogenic healthy fats, particularly those rich in omega-3s like fatty fish, can improve your heart health. They may help lower bad (LDL) cholesterol levels while raising good (HDL) cholesterol, reducing the risk of heart disease and stroke.
Increased Brainpower: Healthy fats, especially those rich in omega-3s, are essential for cognitive function and brain health. They may improve memory and focus and even protect against neurodegenerative diseases like Alzheimer’s.
Improved Energy Levels: Healthy fats provide a sustained source of energy. Unlike carbohydrates, which can cause energy crashes, fats are burned slowly for long-lasting fuel, keeping you energized throughout the day.
Reduced Inflammation: Certain healthy fats, like those found in olive oil and fatty fish, have anti-inflammatory properties. This can be beneficial for reducing chronic inflammation, which is linked to various health problems like arthritis and heart disease.
Remember, these are just some of the many benefits of incorporating healthy fats into your ketogenic diet. By choosing the right fats and consuming them in moderation, you can optimize your health and achieve your weight loss goals.
Fats considered ‘healthy’
While all healthy fats are beneficial, two stand out for their well-documented health effects: monounsaturated and polyunsaturated fats. Monounsaturated fats, according to Dr. Dana Hunnes, are some of the healthiest fats around. They contribute to cell development and function and can even lower bad LDL cholesterol, reducing the risk of heart disease and stroke. Think olive oil, nuts, and avocados – delicious and heart-healthy choices. Polyunsaturated fats come in two main varieties: omega-3 and omega-6 fatty acids. Our bodies can’t produce these on their own, but they’re vital for many processes. Omega-3s, in particular, shine for their heart benefits, like lowering blood pressure and improving cholesterol levels. Fatty fish, nuts, and seeds are all excellent sources of omega-3s, while omega-6s are more commonly found in plant-based oils.
Fats experts recommend eating less
While both monounsaturated and polyunsaturated fats are clear winners, there are two other fat categories to be mindful of. Saturated fats, like those found in meat, butter, cheese, and processed foods, have mixed research. Current guidelines recommend moderation and prioritizing mono and polyunsaturated fats instead. However, the science of trans fats is much clearer. Found in fried foods and baked goods made with partially hydrogenated oils, trans fats raise bad cholesterol and lower good cholesterol, increasing the risk of heart disease, stroke, and type 2 diabetes. With this fat knowledge in hand, we can now explore the delicious world of healthy, high-fat foods!
Healthy fat foods
1. Avocados
Avocados are a nutritional powerhouse, packing a whopping 21 grams of healthy fat into each creamy green fruit. But that’s not all! They’re also a surprising source of fiber, boasting 9 grams per avocado. This fiber helps you feel fuller for longer and aids in digestion. Enjoy avocados in classic ways, like sliced on toast or mashed into guacamole, or get adventurous with avocado recipes that explore its versatility in everything from desserts to pasta!
2. Walnuts
Don’t underestimate the mighty walnut! This little nut is a champion of healthy fats, offering a whopping 21 grams per ounce. Packed with omega-3 and omega-6 fatty acids, walnuts are a delicious way to support your heart health. They’re also a good source of minerals like manganese and copper. Walnuts are incredibly versatile. Enjoy them chopped on salads and cereals, baked into cakes for a nutty crunch, or savor them on their own. Feeling adventurous? Craft your homemade walnut butter for a unique and nutritious spread.
3. Almonds
Almonds are another fantastic nut to add to your healthy fat repertoire. Boasting 15 grams of fat per ounce (around 22 almonds), they’re a delicious source of healthy fats and a good source of vitamin E, an important antioxidant. The beauty of almonds is their versatility. Enjoy them raw or roasted, salted or unsalted, plain or flavored – there’s a perfect almond option for everyone. Snack on a handful by themselves, or add them to trail mix, cereal, or salads for an extra dose of crunch and nutrition.
4. Nut and seed butter
Love the taste of nuts but miss the satisfying crunch? Nut butters offer a delicious and creamy alternative, packed with the same good stuff as whole nuts. They’re a fantastic source of healthy fats, just like their unblended counterparts. Look beyond classic peanut butter and explore options like almond, cashew, or sunflower seed butter for a plant-based source of creamy fat, fiber, and protein. Two tablespoons of both peanut butter and sunflower seed butter offer a hefty 16 grams of fat each. Spread some on toast for a quick and easy breakfast, or enjoy it with fresh apple slices for a satisfying and nutritious snack.
5. Olives
Don’t underestimate the mighty olive! These little gems come in countless varieties, all bursting with flavor and healthy fats. Just one ounce of green olives (about 14 olives) packs a satisfying 4 grams of fat. Olives are a versatile ingredient, adding a salty and savory punch to pizzas, pasta, and salads. They also shine on a cheese plate, perfectly complementing crackers and veggies for a well-rounded and delicious appetizer.
6. Olive oil
Olive oil isn’t just a delicious staple for cooking; it’s a powerhouse of healthy fats! A single tablespoon packs a whopping 14 grams of fat. While drizzling it over your favorite dishes is a no-brainer, explore its versatility beyond the pan. Try a savory twist on yogurt by mixing in olive oil with cracked pepper for a unique dip with pita bread, chips, or crackers. Olive oil even lends its richness to surprising desserts like olive oil cake or ice cream. Feeling overwhelmed by olive oil options? Check out this guide to choosing the perfect one for your culinary adventures.
7. Ground flaxseed
Flaxseed is a champion for both omega-3 fatty acids and fiber. Just one ounce delivers 8 grams of fat, a significant amount for such a tiny seed. But flaxseed’s benefits go beyond healthy fats. It boasts both insoluble and soluble fiber, which keeps you feeling full, aids digestion, stabilizes blood sugar and promotes regularity. Versatility is another perk. Sprinkle whole or ground flaxseed on yogurt or oatmeal, add a spoonful to your smoothie, or create a unique salad dressing using flaxseed oil. Flaxseed can even be incorporated into delicious and healthy treats like chocolatey energy bites.
8. Salmon
Dive into the world of omega-3 fatty acids with oily fish like salmon! This delicious protein source is packed with these essential fats regardless of how you prepare it – smoked, baked, raw, or pan-seared. A cooked 3-ounce filet of Atlantic salmon provides a satisfying 11 grams of fat. Following the American Heart Association’s recommendation of two fish servings a week is a great way to incorporate these healthy fats into your diet. Feeling uninspired in the kitchen? Explore these 20 delicious salmon recipes to get you started!
9. Tuna
Tuna isn’t just a lunchbox staple; it’s a heart-healthy powerhouse! This versatile fish is loaded with healthy fats and omega-3s, offering about 5 grams of fat per 3 ounces cooked or in a standard can. Whether you prefer gourmet seared tuna steaks or classic tuna salad sandwiches, incorporating tuna into your diet is a delicious way to boost your intake of essential fats.
10. Dark chocolate
Dark chocolate lovers rejoice! This decadent treat isn’t just delicious; it’s a source of healthy fats, too. A one-ounce serving packs around 11 grams of fat, with a bonus of 2 grams of fiber. Enjoy dark chocolate on its own for a satisfying and slightly bitter indulgence, or pair it with fresh raspberries for a sweet and tart contrast. It also adds a delightful touch when incorporated into Greek yogurt or as a thin coating for fruits and nuts like strawberries and almonds.
11. Tofu
Tofu is a vegetarian and vegan favorite, offering a complete protein source alongside healthy fats. While not the fattiest option on this list, a 3-ounce serving of super-firm tofu provides a respectable 4 grams of fat. The beauty of tofu lies in its versatility. Enjoy it for dinner in a sheet pan dish with veggies and chickpeas, or get creative with tofu breakfast scrambles or smoothie bases. There’s a tofu recipe out there for every taste bud!
12. Edamame
Edamame, the young soybeans used to make tofu, is another fantastic option for plant-based protein and healthy fats. Be aware of its size; a half cup of shelled edamame packs a punch with 4.5 grams of fat and a surprising 9 grams of protein. It’s also a good source of fiber, offering 4 grams per serving. Enjoy the convenience of frozen edamame, opting for shelled or in-pod varieties. Boil them for a simple and satisfying snack, enhance them with a sprinkle of salt, or get creative by pureeing them into a unique green hummus variation. Explore a world of edamame recipes to discover delicious ways to incorporate them into your meals.
13. Sunflower seeds
Don’t underestimate the mighty sunflower seed! These little nutritional powerhouses offer a whopping 14 grams of fat per 2 tablespoons, alongside a respectable 6 grams of protein and 2 grams of fiber. This makes them a well-rounded snack option that keeps you feeling full. Enjoy them raw or roasted, sprinkled on your favorite salads for added crunch, incorporated into homemade trail mix for a portable energy boost, or simply by the handful with a piece of fruit for a quick and satisfying bite.
14. Chia seeds
Chia seeds are nutritional champions packed with benefits beyond just healthy fats. These tiny powerhouses boast 6 grams of fat per 2 tablespoons, including a good amount of omega-3 and omega-6 fatty acids. They’re also a source of fiber, protein, and essential minerals. Incorporate chia seeds into your diet with ease! Blend a tablespoon into your morning smoothie or oatmeal for a boost of healthy fats, fiber, and protein. Feeling adventurous? Try making overnight chia seed pudding for a quick and satisfying breakfast that requires minimal prep.
15. Eggs
Eggs deserve a starring role for their affordability, protein content, and healthy fats! Be bold and embrace the whole egg, yolk included, as it provides 6 grams of fat along with rich flavor, essential vitamins, and minerals like selenium and choline. Recent research suggests that moderate egg consumption, yolks and all, doesn’t significantly impact cholesterol levels, making them a worry-free way to boost your fat intake. The beauty of eggs lies in their versatility. Scramble them for a quick breakfast, poach them for a light lunch, or boil them for a portable snack. Feeling fancy? Get creative with a frittata – the options are endless!
16. Full-fat dairy
Full-fat dairy can be a satiating source of healthy fats, especially for those who find themselves reaching for more after consuming low-fat options. Whole milk and full-fat yogurt, for example, each offer a satisfying 8 grams of fat per cup (with 5 grams being saturated fat) alongside a creamy richness. They might leave you feeling more satisfied than their low-fat counterparts. Give full-fat dairy a try! Upgrade your usual low-fat or non-fat yogurt to a full-fat Greek yogurt base, and top it with your favorite fruits, nuts, and granola for a well-rounded breakfast. Looking for a post-workout pick-me-up? Consider chocolate whole milk for a delicious and slightly indulgent way to refuel.
17. Hemp seeds
Hemp seeds are nutritional powerhouses hiding in plain sight. Don’t let their diminutive size fool you! These nutty-flavored seeds boast a creamy texture and an impressive 15 grams of fat per 3-tablespoon serving. That’s not all; they also pack a punch with 9 grams of protein, making them a well-rounded source of nutrients. The beauty of hemp seeds lies in their versatility. Sprinkle them over oatmeal, salads, cereals, grain bowls, pasta, or even avocado toast for an extra boost of flavor, texture, healthy fats, and protein.
18. Shredded coconut
Coconut lovers rejoice! This versatile tropical fruit offers a delicious way to incorporate healthy fats into your diet. Whether you prefer it in milk, cream, water, oil, fresh meat, or dried flakes, coconut delivers. Unsweetened shredded coconut flakes, for example, boast 8 grams of fat per ounce, along with a burst of tropical flavor. But the good news is that other coconut variations are just as rich in healthy fats. To unlock even more flavor and a delightful crunch, try toasting your unsweetened flakes in a skillet or under the broiler for a few minutes until light golden brown. Just keep a watchful eye to avoid burning!
19. Anchovies
Don’t underestimate the mighty anchovy! These little fish are flavor and protein powerhouses, packing a surprising 13 grams of protein in a single 2-ounce can. They’re also a source of healthy fats, offering 4.5 grams per can (and even more if you don’t drain them completely). While their strong, salty flavor might not be for everyone, anchovies add a depth of umami to various dishes. They’re perfect for boosting the flavor of pizzas, pasta, and salads, adding a salty and savory element that elevates the overall taste profile.
20. Pumpkin seeds
Pumpkin seeds, also known as pepitas, are a nutritional triple threat. Boasting 13 grams of fat per ounce, they’re a fantastic source of healthy fats. But that’s not all! They also pack a protein punch with 7 grams per ounce and offer a variety of essential minerals like iron, magnesium, phosphorus, copper, and manganese. Enjoy roasted and salted pumpkin seeds for a satisfying snack on their own, or sprinkle them over soups and salads for an added crunch and nutrient boost. Feeling adventurous? Craft your pesto using pumpkin seeds as a unique and flavorful base.
21. Macadamia nuts
Macadamia nuts are tiny titans of the healthy fat world. Don’t be fooled by their size – a single ounce (around 10-12 nuts) packs a whopping 22 grams of healthy fats alongside a respectable 7 grams of protein. Enjoy them raw or roasted for a satisfying and buttery flavor. But their culinary uses extend beyond snacking. Grind macadamia nuts to create a unique crust for fish, or explore the world of nut butter by making your own delicious macadamia nut butter.
22. Sesame seeds
Sesame seeds are proof that good things come in small packages. These tiny seeds are nutritional powerhouses, offering around 4.5 grams of healthy poly- and monounsaturated fats per tablespoon. They’re also a good source of minerals like calcium and phosphorus. Sesame seeds are incredibly versatile. Sprinkle them on top of salads or cakes, or blend them into smoothies for added texture and a nutty flavor boost. To really elevate your sesame game, try incorporating both sesame seeds and tahini (sesame paste) into your dishes for a double dose of deliciousness.
23. Sardines
Sardines are like the Goldilocks of fish – not too big, not too small, but just right for packing a punch of protein and healthy fats. These versatile fish offer around 4 grams of fat and a whopping 12 grams of protein in just half a can. Opt for sardines packed in olive oil for an extra boost of healthy fats. Enjoy sardines in all the ways you would other fish – incorporated into pasta dishes, tossed on salads, or enjoyed on their own. Just remember to remove the spines and bones with a paring knife before diving in!
24. Soy milk
Soy milk is a fantastic option for those seeking a plant-based source of healthy fats. A single cup boasts around 3.5 grams of fat, alongside a good amount of calcium and essential vitamins B and D. This versatile milk alternative can seamlessly replace dairy milk in many recipes. Enjoy it in your morning coffee, add it to cereal for a creamy breakfast base, or incorporate it into savory dishes like pasta sauces or casseroles. Soy milk makes it easy to enjoy the benefits of healthy fats while following a plant-based lifestyle.
25. Peanuts
Peanuts are a nutritional powerhouse in disguise! Be aware of their association with ball games – these legumes offer a surprising 14 grams of healthy fat per ounce. Enjoy them in classic ways, like a handful on their own or sprinkled over yogurt bowls and ice cream for a sweet and salty contrast. But peanuts are surprisingly versatile and can also shine in savory dishes. Explore incorporating them into stir-fries or other Asian-inspired meals for a protein and healthy fat boost.
