Can fat be GOOD for your waistline?

I’ve been doing a lot of research lately about adding fat to your diet…specifically coconut oil. It seems to be the “miracle health food” de jour, but still highly controversial because it’s 90% saturated fat. I don’t know about you, but my whole life I’ve been told to stay away from saturated fat and to eat a low-fat diet if you want to stay trim and/or lose weight. Over recent years, this opinion has changed. Now we know we need a daily dose of healthy fats like nuts, nut butters, seeds, avocados, fatty fish, olive oil, etc. for overall good health, and that most likely over-consumption of refined, processed carbohydrates and under-consumption of fruits and vegetables are really the bigger enemy.

Let’s start by discussing WHY eating enough healthy fat can help you. The USDA recommends 25-35% of our daily calories come from fat. Not getting enough dietary fat in your diet can cause elevated LDL (bad) cholesterol because our ever-so-smart bodies will manufacture the nasty stuff if you’re not eating enough GOOD fats. Our bodies need fat for functions like skin, nail and hair health, organ health and function, and it is necessary to absorb fat-soluble vitamins (A, D, E and K). Fat is also necessary for immune health, transporting nutrients to every cell throughout our bodies and even regulating hormones.  Lastly, fat provides energy, is satiating and makes food just plain taste good!

So which fats are best and which ones should we avoid? You’ve probably heard that trans fats are a definite no-no. Same goes for anything “hydrogenated or partially hydrogenated”. These include most packaged and fried foods, donuts, cakes, many crackers and chips, margarines, etc. I personally stay away from any overly processed or manufactured fat whatsoever.

Good fats are the ones mentioned above: nuts, nut butters, seeds, avocados, fatty fish, olive and grapeseed oil, etc.  So what about this ever-so-wonderful coconut oil? One 2009 study found that women who consumed 30 milliliters (about 2 tablespoons) of coconut oil daily for 12 weeks not only did NOT gain more weight, but actually had lowered amounts of abdominal fat, a type of fat that is difficult to lose  and contributes to more heart problems. Since this study, coconut oil has only continued to grow in popularity. Some of the reported benefits of coconut oil are: it fights viruses and bacteria that can cause illness, fights yeast, fungus and candida, thyroid and blood sugar control, insulin regulation, energy and endurance improvement, digestion and weight loss, and helps numerous skin disorders. The saturated fat in coconut oil is lauric acid, a type of MCT (medium-chain triglyceride) that is actually found in breast milk and is used as energy and not stored as fat.  It improves cholesterol ratio levels and regulates hormones. Most of the studies naming coconut oil as a “bad fat” were done using partially hydrogenated, REFINED coconut oil, which is so heat-processed it becomes as harmful as a trans fat in the body. So if you choose to add coconut oil to your family’s menu, be careful to look for UNREFINED, virgin, cold-pressed coconut oil. It should smell and taste slightly “coconutty”. If it doesn’t, it’s most likely refined.

Whether you join the coconut oil bandwagon or not, make sure you and your family is getting enough of the good stuff. Start snacking on healthy nuts and nut butters, bake and sauté your veggies in healthy oils, and try to eat fatty fish once or twice a week. Remember that eggs are now a health food and the yolks are no longer taboo, so bring them back. Add some avocado to your salads or sandwiches, enjoy adding some flavor back into your diet and feel no guilt!