I remember buying “I Can’t Believe It’s Not Butter” spray endorsed by none other than the Italian-American model Fabio. Looking back, I can’t help but wonder if any of us really knew what was in that “butter”. Did we take the time to question those ingredients or did Fabio’s dramatic and almost humorous appearance in the commercials make us forget about our initial curiosity?
Regardless, it reminds me of the importance of getting to the truth and understanding the effect of the foods we consume. With that in mind, this article aims to dive into exploring the significant role fatty acids play as an essential foundation of health. By exploring the benefits of certain fats and identifying those that can hinder our well-being, we will empower ourselves with the knowledge to make better choices for our overall health and vitality.
The Fat Misconception
In the 1980s, fat became our enemy as studies suggested a link between high-fat diets and heart disease. This led to low-fat diet trends, which resulted in an increase in the consumption of processed carbohydrates and sugar. However, additional research has uncovered the flaws in these earlier studies and their simplified conclusions. Not all fats are created equal, and it’s important to know the difference between healthy and unhealthy fats.
When we avoid including healthy fats in our diet, we deprive ourselves of essential fatty acids. Fatty acid deficiencies can display themselves in a variety of ways.
Signs of Fatty Acid Deficiency
- Muscles easily fatigued
- Skin problems
- Allergies
- Overall fatigue
- Tension headaches at the base of your skull
- Dandruff
- Depression
- Anxiety
- Hormone imbalances
The Benefits of Healthy Fats
Healthy fats are essential for our bodies to function optimally. They play a crucial role in providing energy, supporting cell growth, acting as building blocks for hormones, protecting vital organs, helping you feel full and satiated, and helping in the absorption of fat-soluble vitamins. They are a vital component of a balanced and nutrient-dense diet that promotes overall health and well-being.
Olive Oil: Liquid Gold for Gut Health
Olive oil possesses powerful anti-inflammatory and antioxidant properties, which can help protect the gut lining. Olive oil has been found to increase the diversity of beneficial gut bacteria, boosting a healthy gut microbiome.
The Versatility of Coconut Oil
Coconut oil, which comes from the meat of coconuts, contains medium-chain fatty acids (MCFAs), which are easier to digest and easily absorbed by the body. Research suggests that the antimicrobial properties of coconut oil can help fight against harmful gut bacteria and support gut immune health. Incorporating coconut oil into your cooking or adding it to smoothies can improve the health of your gut.
Grass-Fed Butter and Ghee: A Gut Healing Pair
Grass-fed butter and ghee are incredible sources of beneficial fatty acids, including butyrate. Butyrate plays an important role in supporting a healthy gut by nourishing the cells lining the intestines, decreasing inflammation, and promoting the growth of beneficial gut bacteria. Grass-fed butter and ghee also contain fat-soluble vitamins A, D, E, and K which are vital for various functions of the body.
Additional beneficial fats to add to your diet include avocado or avocado oil and pastured duck fat, beef tallow, and lard.
Harmful fats and oils
These fats and oils are highly inflammatory for our gut and overall body, and are best avoided as much as possible:
- Canola
- Corn
- Cottonseed
- Hydrogenated
- Safflower
- Soybean
- Sunflower
The demonization of fats, fueled by incomplete research and misconceptions, caused a change toward unhealthy fats in the 80s ad 90s. However, it is critical to know that healthy fats are vital for our overall health and well-being, and when supporting a healthy gut. Healthy fats provide important benefits, including anti-inflammatory and gut-nourishing properties. Including these in our diets can result in a diverse and balanced gut microbiome, reduce inflammation and increase overall digestive health. There is just one more article in this series on the foundations of health. Come back next week to learn about how minerals and hydration play key roles!
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