The low-fat diets consistently glorified in the ’70s, ’80s, and ’90s have officially been nixed. Fat is decidedly back, and we couldn’t be more excited about it. High-quality fat is essential for overall health and wellbeing. Humming hormones? Fat. Brainpower? Fat. Staying full from breakfast to lunch? Fat (and protein too). It lives up to the hype.
You might be wondering how much fat you should be eating? It’s a valid question, and the answer depends on your current state, what your goals are, and what makes you feel your best. For some, a few servings of fat at each meal may be enough, and for others, committing to a fat-filled ketogenic diet may serve them well. Snap Kitchen has options for all types of eaters, so wherever you fall on this spectrum, we’ve got you covered.
And while a high-fat diet doesn’t always mean a ketogenic diet, it often does. If you don’t know what a ketogenic diet is, you aren’t alone. Many are curious about this high-fat diet. Remember when everyone started putting butter in their coffee a few years ago? Around the same time, the “keto” diet gained popularity in the modern health world. However, new it might seem, it’s actually been around since the 1920s when the ketogenic diet started being used therapeutically for neurological diseases like epilepsy and cancer. Now, athletes, biohackers, autoimmune patients, and average Joes have adopted versions of ketogenic diets for a variety of benefits.
Let’s talk about some of the serious benefits that come with incorporating more healthy fat into your diet, whether you’re adopting a keto diet or simply including an extra serving at your meals. We think healthy fats should be counted in the category of superfood.
1. Fats Maintain Your Cell Membranes
Cell membranes are crucial in all living organisms and serve the function of separating the inside of a cell from the outside. They protect the cell and also help in transporting nutrients into cells and ensuring that toxic substances are transported out. Without healthy cell membranes, your cells may not get the nourishment they need, or they may be saddled with harmful toxins.
2. They Maintain Brain and Mental Health
While many think that you need glucose (sugar!) to properly fuel your brain, the brain is primarily composed of fats. Different fats like ARA, DHA, EPA, and polyunsaturated fats all serve key functions in the brain. They help the brain work effectively and efficiently by stimulating the release of neurotransmitters. DHA deficiency may result in a decline in cognitive function and may also contribute to Alzheimer’s disease, depression, and anxiety.
3. Healthy Fats are Essential for Gut Health
I bet you didn’t expect this one, did you? Short-chain fatty acids are crucial for overall health, for reducing inflammation, and maintaining the health of the gut barrier, among other things. They are produced when beneficial gut bacteria ferment fiber in your large intestine and serve as the main source of energy for the cells lining the large intestine. Most of the short-chain fatty acids in your body are either acetate, propionate, or butyrate.
Since butyrate is one of the primary fuel sources for the gut lining, it also helps to increase gut cell proliferation, tighten up the gut barrier, and maintain a healthy gut mucus layer (trust us, it’s important!). If the tight junctions that make up your gut lining aren’t sealed as they’re supposed to be, there’s an opportunity for particles from the digestive tract to make their way into the bloodstream, which is both gross and dangerous. Damaged gut barrier integrity, also called intestinal permeability or leaky gut, is associated with chronic inflammation and chronic disease, like autoimmune conditions.
4. Fats Regulate Blood Sugar
We’ve talked about balancing blood sugar and building a balanced plate a few times on the blog. When it comes to eliciting a blood sugar response, carbohydrates will always have the most considerable impact (by far!), followed by protein and finally by fat, which has barely any blood sugar impact at all. This matters since blood sugar spikes (driven predominantly by eating carbohydrates) and crashes lead to inconsistent energy and metabolic issues. When you pair carbs with healthy fat, the fat helps slow the absorption of those carbs, meaning you can avoid the blood sugar roller coaster and maintain steady energy after your meals. A win in our book!
5. You Need Fats to Absorb Vitamins
One major downside of a low-fat diet? It’s harder for your body to absorb key nutrients properly. Specifically, fat must be present to absorb vitamins A, D, E, and K from food. Vitamin A is important for eye, skin, and immune health, while vitamin D is also a key player in the immune system and bone health. Vitamin E is a crucial antioxidant, protecting our body from oxidative damage, and vitamin K is important for heart health. Unless you pair your meals with some healthy fat, you might be missing out on these beneficial nutrients.
As if that wasn’t enough, fats also play a role in hormones and fertility, are crucial for healthy skin and hair, improve heart health, and many other benefits. Are you sold yet? Add a drizzle of extra virgin olive oil to your salad, melt some grass-fed butter over your roasted veggies, or add avocado to your poke bowl. Up your healthy fats and see if you notice a difference in your health and energy levels!
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