Fat is one of the most misunderstood nutrients. But the fact remains your body requires essential fatty acids to function. Every cell, every hormone in your body is a derivative of fat. More importantly, dietary fat is the control mechanism that slows the absorption rate of carbohydrate into the blood stream, thereby reducing the secretion of the fat-storing hormone insulin.
Today, many people are obtaining too little of the quality, health-promoting fats that guard against degenerative diseases and promote optimum health. Instead of spending time and energy eliminating fat from your diet, you need to spend time targeting the selection and consumption of healthy fats. When you focus on quality, quantity tends to take care of itself.
Seek to balance the three basic types of fat: V - vegetable, F - fish or bean, and A - animal. Healthy vegetable fats include the following oils and nuts: olive, safflower, borage, primrose, hemp, peanuts, almonds, and pistachios. Fish oils found in salmon, mackerel, sardines, and tuna are nutrients most people need to make an extra effort to consume. If these foods are disagreeable, try substituting walnut, flaxseed or linseed oils.
Dietary fats are extremely important to our well being. They provide us with essential fatty acids, slow the digestive process, make us feel satisfied after a meal, and play a critical role in the body's insulin response to food. Try adopting the Mediterranean custom of dipping your bread into unrefined olive, flex, or hemp oil to promote optimum health. Here are Three Key Rules to healthy fat consumption:
1. Always balance your fat intake. For most people this means eating more fish fats and decreasing the consumption of industrialized seed oils..
2. Never eat a low fat diet. 50-80 percent of your calories should come from healthy fat consumption!
3. Avoid the “ugly” fats. - trans fats and industrialized seed oils. These are the ones processed by man and altered for shelf life; they are deadly to your health.
In order to get an adequate level of fish oil daily you can try supplementing your diet with 1-3 grams of molecularly distilled fish oils taken with your meals each day. This is a simple an effective strategy to make sure you are balancing your fat intake and getting adequate levels of this health enhancing oil. So don’t shy away from fat; you need it for optimal vitality and performance, especially in endurance sports.