July 26, 2018
Is our obsession with healthy fats hurting us?
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
It provides energy for your
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
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
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
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.