It seems like a bad word.
Like it makes you fat.
Fat is one of the 3 macronutrients, along with carbohydrates and protein, and it is essential for us to live and thrive in a healthy body.
It is involved in cell signaling. It helps to maintain a healthy immune system. It help us absorb certain vitamins. It helps us produce recovery hormones (including sex hormones). And, when we consume a balance of fats -saturated, polyunsaturated, monounsaturated (omega 3 and omega 6)-, our blood lipid profile improves.
So we shouldn’t be afraid of fats! It is true that, while proteins and carbs provide 4 kcals per g, fat provides 9, so it is the most energy dense of the macronutrients. But that doesn’t mean they “make you fat”. A calorie surplus does, not a single macronutrient. A healthy diet needs to make room for fats!
However, not all fats all created equal. This is my top 10 of best sources to eat healthy fats in your diet.
First, I will show you the top 10 with some infographics I’ve made so you have the “quick version” fact sheet you can look at for reference. After that, I will explain the roles of all the components mentioned so you can understand better why they are important and healthy.