1. Fat lowers the glycaemic load of foods
Fat, when added to a meal, lowers the time it takes for the sugars from carbohydrates to reach the blood stream. Starch from grains such as rice, pasta and bread or from vegetables such as potato and carrot can raise blood sugar and trigger insulin. High insulin can cause insulin resistance and poor sugar-burning. Fat takes longer to digest and when consumed with starch will lower the total glycaemic load and index of the meal. All fats will do this but good fats from nuts, seeds and fish are the better choices.
2. Good fats are thermogenic (fat burning)
The human body can make most of the fats it needs from other fats or raw materials, but this isn’t the case for omega-3 fatty acids These are essential fats, meaning the body can’t make them from scratch and must get them from food. Foods high in Omega-3 include fish, vegetable oils, nuts, flax seeds, flaxseed oil, and seeds. The effects of omega-3s on fat loss have been repeatedly demonstrated in animal studies. One such study found that, after 12 weeks, rats consuming a diet of 42% fish oil gained more lean body mass and had lower subcutaneous fat levels than those consuming a comparable amount of olive oil or beef tallow (a saturated fat)*.
3. Good fats are anti-inflammatory
Chronic inflammation can throw out your hunger mechanism your metabolism, spike your insulin resistance, and even cause water retention. Even more, research published in the journal Diabetes has linked elevated levels of inflammatory markers with future weight gain. Good fats have anti-inflammatory properties that will help keep inflammation at bay in the gut, reducing the likelihood of the above issues and weight gain.
4. Good fats improve mood an this can reduce cravings
Omega-3 fatty acids (good fats) improve mood, reduce stress and boost concentration. In addition they can stamp out hunger, while not raising those fat-storing insulin levels.
5. Good fats enable you to improve hormonal balance
Healthy fats are necessary for producing, and maintaining proper hormone function. This is because hormones are produced using certain fatty acids and cholesterol.
6. Good fats support a healthy gut microbiome
Good fats, including omega 3 fats and monounsaturated fats improve healthy gut flora, while inflammatory fats, like omega 6 vegetable oils, promote growth of bad bugs that can cause weight gain and disease. Bad bugs produce toxins that trigger inflammation, insulin resistance or pre-diabetes and thus promote weight gain.
*Su, W. and P.J. Jones. Dietary fatty acid composition influences energy accretion in rats. J. Nutr. 123(12):2109– 2114. 1993.