It should come as no surprise that we need to eat a range of food groups to remain healthy, and in the past few years, study after study has highlighted the need for us to integrate so called “good” fat into our diet.
Thanks to unprecedented media attention, it should also come as no surprise that our body needs dietary fats, hence they are called “essential fatty acids”. We can´t manufacture it on our own and there are a number of reasons why fat is beneficial to our bodies….
- Fat maximises your metabolism, helping you to burn through calories
- It improves some vitamin uptake
- It helps your nerves, brain and heart to function
- It maintains the health of your skin
- It provides energy for your body
These “healthier” fats can be categorised in different ways; monounsaturated fats e.g. olive oil, sesame oil, avocados, nuts and seeds. Then there´s polyunsaturated fats, such as salmon, mackerel, walnuts and sunflower seeds.
But with our obsession with the “good” fats actually damaging ourselves in the long run? Regency for Expats lists some reasons to be careful with your consumption of avocados and other “healthy” fats.
In a medium avocado there are roughly 130 calories and 12g of fat. If you are adding a whole avocado a day to your lunchtime salad, that´s an extra 250 calories you are unwittingly scoffing. Throw in some nuts, olive oil and mozzarella and you could be looking at over 800 calories in one salad, that’s the equivalent to a Big Mac!
While we should all be choosing the healthier fats, it is important to demonstrate portion control. Too much, and you´ll gain weight.
Daily recommendations for an adult:
- Avocado – half a medium size
- Eggs – 2 whole or half a cup scrambled
- Nut butters e.g. peanut butter – 1 tablespoon
- Olive oil and butter – 1 tablespoon
Careful with the balance
Omega-6 fats, found in some nuts and seeds and many vegetable oils such as sunflower oil, can cause inflammation if eaten in high quantities and can also be damaging to our body if heated to high temperatures. If you´re cooking with oil, choose sunflower or grapeseed.
Plant is better than meat
A new study adds to extensive research indicating that plant fat is better for you than the fats from meat. This new study found that men and women who had a diet rich in plant-based monounsaturated fats reduces the risk of an early death by 16 per cent.
Regency for Expats knows that nothing is more important that family and keeping them healthy. The best way to guarantee peace of mind, should a member of your family become ill, is to place their health in the hands of a specialist in overseas insurance. Trust Regency for Expats, who have paid 99 per cent of claims.