Benefits of Healthy Fats
Janet Foster has been a Registered Dietitian for 23 years. She is a graduate from the University of Nevada Reno with a Bachelor’s degree in Nutrition and Dietetics. Married to William Foster, they are proud parents of Abby Foster and Nick Foster.
Oils and fats in foods have always gotten a bad rap. Especially in the day where low fat diets were promoted and thus were later shown to be ineffective, as the no fats foods were loaded with sugar. Good fats can have many health benefits, as well as functions in our bodies. Athletes can benefit from a diet rich in healthy fats to promote optimal results.
Although we have always heard fats are bad for our heart and fat levels in our blood. This is true for a diet full of cholesterol and saturated fat, but good fats can lower cholesterol levels and be beneficial for our hearts. Other benefits of fat are promoting satiety, which is fullness. When we consume a high carbohydrate diet, particularly low fiber foods, we tend to be hungry shortly after. A diet rich in good fats will result in feeling fuller, longer. This is because fat is digested more slowly. Good fats also optimize brain function. Have you ever heard the term that fish is brain food?
Proper fat consumption can be beneficial for an Athlete as muscle growth is dependent on a fat-based sterol hormone. When looking for ways to cut out excess calories in your diet, good fats can be helpful as they can take the place of unhealthy carbohydrates. But keep in mind that good carbohydrates (high fiber options) are most beneficial at times of training and fast absorbing carbohydrates are helpful at times of competition. Fat combined with protein works best at the end of the day, when you don’t need quick energy, because they are slow digesting.
What are good fats? Good fats are unsaturated fats, which can be broken down to terms we know Omega-3 and Omega-6. Unsaturated fats can be monounsaturated and polyunsaturated. Monounsaturated fats are nuts, olive oils, avocados, eggs, dark chocolate, and canola oil. Polyunsaturated fats are fish, walnuts, and flax seeds to name a few. Keep in mind that there are many fats to avoid or use in moderation, as they are saturated and not “good fats”. These include most fasts foods, fried foods, and high fat meats.
Incorporating goods fats can be healthy for your heart, and for an Athlete’s diet and performance. They have many positive health functions and can replace bad fats, as well as sugary carbohydrates. Keep in mind one nutrient alone doesn’t make a complete plan. Good carbohydrates and protein are also an importance piece to the overall puzzle of optimal performance and health, especially when an Athlete consumes the right nutrients at the right time. –Janet Foster, RD, LD