Fat Is Phat!

Want to know the secret to being healthy & losing weight? What we are about to tell you will go against everything you have learned…and the low-fat, fat-free, 100-calorie pack craze of our nation.

Are you ready for it? EAT FAT.

Yes, we know. You’re ready to disregard this post and move on. But, not so fast. According to David Ludwig, MD, PhD, leading obesity researcher and professor of nutrition at Harvard University, a diet rich in healthy fats has the capacity to actually retrain our fat cells to burn more calories. The whole premise surrounds itself around insulin levels. When we eat processed foods and baked goods loaded with refined grains and sugars our insulin levels spike through the roof.  The extra glucose that your body cannot process is converted to fat and stored in your fat cells.  This surge in insulin and glucose causes us to crash and crave more sugar-spiking foods.

Eating fat has the opposite reaction. Foods that are rich in healthy fats (ie. Olive oils, nuts, avocados) help you feel full and satisfied longer and do not trigger the same insulin highs and crashes of processed carbs.

Therefore, your blood sugar remains more stable and your body uses the fuel from stored fat cells, rather than producing more fat cells. And fat burns fat. A gram of fat produces twice the energy of a gram of carbs or protein. So, the more fat you eat, the more fuel you have to burn calories. The right dietary fats in your diet actually help break down existing fat by activating PPAR-alpha and fat-burning pathways through the liver.

Fat from natural foods is critical for optimal health. According to an article from Harvard Medical School, fat is “..a major source of energy. It helps you absorb some vitamins and minerals. Fat is needed to build cell membranes, the vital exterior of each cell, and the sheaths surrounding nerves. It is essential for blood clotting, muscle movement, and a {reduction} in inflammation.”

Kinda simple, isn’t it?

So how do you know which fats to eat?

Not all fats are created equal. There are two levels of cholesterol in our bodies that are created through fat intake. HDL – the “good” kind of cholesterol and LDL – the “bad” kind. Here’s a breakdown of categories of fats and which are good for you:

Good Fats: Monounsaturated and polyunsaturated fall into this category. They lower cholesterol, protect your heart, reduce the risk of disease, and support overall health. They play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as elevating your mood, fighting fatigue, and controlling your weight.

Monounsaturated fats lower total cholesterol and bad (LDL) cholesterol levels, while increasing good cholesterol (HDL).  Examples include: Olive oil, sesame oil, avocados, olives, nuts (almonds, macadamia, hazelnuts, pecans, cashews), peanut butter

Polyunsaturated fats lower triglycerides and fight inflammation.  Examples include walnuts, sunflower, sesame and pumpkin seeds, flax seed, fatty fish (salmon, tuna, mackerel, herring, trout, sardines)

Bad fats include saturated fats and trans fats that raise our cholesterol and put our bodies at risk of certain diseases. Trans fats (hydrogenated oils) are the worst kids of fats used in manufacturing of processed foods to help them stay fresh longer. They contribute to major health problems, from heart disease to cancer as they raise your bad LDL cholesterol and lower the good HDL cholesterol.

Caveat on saturated fats – some are actually ok, if eaten in moderation. Coconut oil is a perfect example. The health benefits of coconut oil are immense.

A 2009 study in the British Journal of Nutrition, found that participants who consumed the most unsaturated fatty acids have lower body-mass indexes and less abdominal fat than those who consumed the least.

Well, ok. Count us in.

Given the choice between a diet full of delicious fat rich foods over a diet of low-fat processed crap to be at optimal health, we bet we know what you would pick.

Did you know many of our items here at S&B are full of those healthy fats? Most of our baked goods are made with almond flour, cage-free organic eggs, coconut or olive oil.

Ever try our beegels (loaded with 21 grams of protein!) with sliced avocado? Healthy fat heaven!

Or perhaps just our sweet and crunchy granola loaded with a selection of healthy fats from walnuts, almonds, hazelnuts, pecans, coconut oil and shredded coconut? Try it straight out of the bag, sprinkled on yogurt or as a cereal.

Want to get the same benefits at home? Here’s a recipe to re-create our Bee Nuts! Smoothie:

  • 1/2 ripe banana
  • 2 tbsp. almond butter or peanut butter
  • 1 organic Medjool date
  • 8 oz. unsweetened almond milk
  • Cup of ice

Want some additional ideas on how to add these healthy fats into your daily routine? Add a sprinkle of pecans or walnuts and even some avocado (find more health benefits of avocados here) or olive oil on your salad or pack small snack bags of your favorite nuts for your car.

Consider this a new wake-up call to a healthy-fat filled delicious journey of health and weight loss….while you are lovin’ every bite.









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