There is a lot of confusion out there about fat and I know that many of my clients still hold onto old pieces of information that keep them from reaping the benefits of a high, healthy fat diet. One of the questions that I was asked on the Mint Instagram last week was about using Earth Balance butter instead of regular butter as a way to cut back on fat and calories. So, this week, I'm going to walk you through healthy fats, which ones you should be eating and which ones to stay away from. When you select the right fats and add them to your diet they can help you get lean, feel energized and look vibrant! 

Grass-Fed Butter: Grass fed butter is a fantastic way to get more healthy fats into your body. It is full of saturated fat which plays a huge part in our health. Our brains are mainly made up of saturated fats as are our cell membranes, making saturated fats an integral part of nearly every function and organ in our body. Butter also helps you fight fat. Butter is made up of short and medium chain fatty acids making it a quick source of energy for your body. This leaves you feeling fuller longer, reduces cravings and helps eliminate toxins. But remember, not all butter is the same. Go for grass-fed.

Why isn't regular butter, margarine or modified butter good for you? For years, we all thought that we were making a healthy decision by switching to these lower fat, lower cal options in an effort to ditch the saturated fat and keep our hearts healthy, but now we know that isn't true. The fats in these foods include ingredients like canola oil, safflower oil, cottonseed oil and soybean oil. These oils are cheap to produce, extremely inflammatory to the body, are genetically modified and also produced with toxic solvents. Companies use these oils in packaged foods to help stabilize and increase the shelf life of the product. No bueno. So for years, we have been lowering our overall fat intake and substituting it with modified oils, sugar and carbs in an effort to ditch what we thought was terrible saturated fat. Science is now showing us that saturated fat is essential for glowing health and that it's the sugar, carbs and toxic oils that are making us fat, sick and exhausted. 

Egg Yolks:  Eggs have gotten a bad rep because of the amount of cholesterol they contain. Well, what science has recently shown us is that the cholesterol they contain is actually good cholesterol, not bad cholesterol. And yes, there is a big difference. Egg yolks have been shown to actually reduce overall cholesterol. They are also packed full of choline which 90% of Americans lack in their diets. Choline helps you think more clearly, so cook some up a few whole eggs before your next big meeting. Don't be afraid of the yolks! 

Coconut Oil: A recent publication in PubMed revealed that coconut oil is more energizing for the body than any other healthy fat out there. It's packed full of medium chain triglycerides that help fight fat. Not only that, but it's also a great antibacterial. So add some to your coffee in the morning or try cooking with it to get all of the body healthy benefits. 

Here are a few more options of healthy fats to include in your diet. Do not be afraid of adding many, if not all of these to your daily diet. Your brain is 60% fat and requires healthy fats for brain power! Healthy fats are also a powerful way to balance your blood sugar which increases fat burning and cuts hunger. Eat up!

Avocados, almonds, cashews, macadamia nuts, whole dairy like yogurt and milk, olive oil, olives, ghee. 

xo Darby

Sources: NEJM, NCBI, Mark Hyman, Coconut Oil Benefits.