Description: In this episode, Melissa explains the importance of fat in our diet. She discusses the different types of fat with research that clarifies which fats we should be eating, what foods to find them in, and the associated effects each type of fat has on our health.
In this episode you’ll learn:
01:55 The Spectrum of Belief About Fat
06:58 The Types of Fats
11:36 Studies on Fat
21:03 Omega 3 and Omega 6
26:06 Concluding Thoughts
The Spectrum of Belief About Fat
There is a huge variation in how people view fat. Culturally, a fear of fat has been created over the last 50 years or so, leading people to believe that eating fat will make you fat. When in reality, we need fat for so many different reasons. Melissa shares some essential body functions supported by fat.
The Types of Fats
Melissa breaks down the nutritional value of each type of fat. The first is trans fat, she also discusses monounsaturated fats, polyunsaturated fats and saturated fats. She talks about fats in relation to the Mediterranean diet, the M.A.D.E. diet and the American diet.
Studies on Fat
The first study relates to eating eggs for breakfast versus oatmeal and how eggs help reduce the hunger hormone. The second study is regarding saturated fat and cholesterol levels. If you make a slight change in how you consume saturated fats, you may see a rise in some types of cholesterol, but please ask your doctor if they did a particle size test before they make any diagnosis for medication.
Omega 3 and Omega 6
The third study talks about Omega 3 and Omega 6 and how much we need of each, in relation to the levels of intake in the typical American diet. We need both of them, but we need to balance the ratio. That goes back to eating a diet of whole foods and natural fats. Another study points out how when saturated fat is replaced with Omega 6, it is unlikely to reduce heart disease even though vegetable oil is usually labeled heart healthy.
The most important thing to remember from this episode is don’t eat before going to bed to give your body that chance to repair. Also, to eat whole foods and single ingredient foods. Melissa shares some tips for cooking with different oils, flavors, proteins, vegetables and healthy fats.
Resources from this episode:
Learn More about Consuming Eggs Compared to Oatmeal Here
Learn More about Saturated Fat and Heart Disease Risk Factors Here
Learn More about Omega 6 to Omega 3 Ratio Here
Learn More about Replacing Saturated Fat with Omega-6 Here
Melissa’s Recommendations and Affiliation links Here
Follow Melissa on Instagram
Find out more about Melissa Here
Get The M.A.D.E. Diet Ebook Here
Thank you so much for listening to this episode! I’m honored and excited to be on this journey toward personal growth, a healthy lifestyle, and a greater more confident you. I’d love to hear from you. So please share this episode with anyone that you think needs to hear this message and remember to rate review and subscribe wherever you listen to podcasts. My name is Melissa McAllister. And until next time, thank you for being your own health advocate.