Over the recent years, fat has received a bad reputation. However, this so-called “bad” macronutrient is starting winning back the respect of a whole lot of people. A substantial amount of research has come out boasting about the benefits of healthy fats.
In fact, some of the most nutrient dense foods are high in fat. Think about coconut, nuts, seeds, and avocado. These examples are all incredibly healthy foods but contain quite a lot of fat as well.
There is a common misconception that fat makes us fat, and while unhealthy fats will not only pack on the weight but also trigger diseases, healthy fats do just the opposite.
Healthy fats can help support a strong body and potentially even help us lose weight by keeping us feeling full longer and providing our body with an energy boost.
Here are three diabetes-friendly healthy fats.
#1 Tahini
If you enjoy hummus, you’ve already tasted tahini. Tahini is made from sesame seeds and gives hummus that creamy and nutty flavor.
Tahini is a great source of plant-based protein and has been shown to help support heart health.
Sesame seeds contain sesamin and sesam, two type of lignans that can assist in reducing cholesterol levels. They also contain calcium and magnesium, making tahini an excellent healthy fat option when you are trying to naturally reduce your blood pressure.
Check out the hummus recipe at the end of this article for an easy way to add tahini to your diet.
#2 Coconut Oil
Not only is coconut oil an excellent addition to many recipes but it’s also a great cooking oil as its smoke point is much higher than other oils such as olive oil.
Coconut oil has been shown to help with weight loss efforts. According to a study, the researchers found that people who enjoyed medium chain fatty acids (one of the types of fat found in coconut oil) lost more weight than those who consumed olive oil instead.
This result proves that despite the fact that coconut oil is high in saturated fat, it can still assist in weight loss efforts. Other health benefits of this oil include antimicrobial properties and energy support.
Try using coconut oil in place of other oils in your baked goods.
#3 Nuts & Seeds
Nuts and seeds make great snack options and are packed full of essential vitamins and minerals.
While they are high in fat, nuts and seeds are an excellent choice and will fill you up much faster than a sugary or high carbohydrate snack option.
Try enjoying nuts and seeds by mixing them in yogurt or adding them to acai bowls.
The take home message is that not all fats are bad and that you don’t have to eliminate them from your diet. Just be cautious as to what fat you are consuming and how much you are adding.
In moderation, healthy fats can significantly improve your wellness and may even be able to help with weight loss goals and stabilize blood sugar levels when paired with a source of carbohydrate.
Traditional Hummus
Ingredients:
- 1 (15-ounce can) chickpeas drained & rinsed
- ½ cup tahini
- ¼ cup freshly squeezed lemon juice
- 2 cloves garlic
- 1 tsp ground cumin
- ½ tsp. sea salt
Directions:
- Add all the ingredients to a food processor. Blend until smooth. Transfer to a bowl.
- Refrigerate for one hour before enjoying. Serve with sliced veggies.
(Suggested Serving)
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