NUTRITION from that meal compared to high-carb meals.” Healthy fats come in a few shapes and flavours – you get your nuts, your fish, your oils – and they all behave differently in the body.
“ Monounsaturated fats( aka MUFAs like extravirgin olive oil) are very stable, which makes them great for everyday cooking,” says Joubert.“ They’ re also known as Omega-9 and have been shown to support heart health and improve insulin sensitivity when they replace saturated fats.”
Polyunsaturated fats( PUFAs) are your omega-3 and omega-6 fats. Omega-3s from salmon, sardines and mackerel help reduce inflammation and support heart and metabolic health. Omega- 6s from seeds and seed oils get a bad rap online, but Joubert clarifies:“ Omega-6s alone do not cause inflammation … I would encourage people to increase their fatty fish intake rather than worry about seeds and seed oils.”
Her summary?“ Cook with MUFAs, enjoy Omega- 3s from fatty fish and keep Omega-6s in a healthy pattern.” this isn’ t a free pass. Fat is calorie-dense, packing more than double the calories of carbs or protein per gram.“ Long-term fat loss still depends on an overall calorie deficit and a balanced diet, not simply eating more fat.”
Joubert adds that refined carbohydrates spike blood sugar and insulin quickly and high insulin temporarily slows down fat-burning.“ Protein doesn’ t raise blood sugar much, but it does trigger an insulin response,” she explains.“ Even so, higher-protein meals tend to be helpful for weight management because they keep you fuller for longer and slightly increase the amount of energy your body burns.”
WHICH FATS SHOULD YOU EAT DAILY?
Joubert recommends focusing on whole-food sources of MUFAs and PUFAs like olive oil, avocado, nuts, seeds and fatty fish.
But the“ right” amount of fat? That varies.“ Your energy needs are also influenced by your age, height and activity level or if you have a specific medical diagnosis.”
A simple, realistic guideline: include a source of healthy fat at every meal to help with energy, hormone balance and satiety.
Weight loss is easier when meals keep you full and energised. Joubert’ s rule of thumb:“ Include a MUFA or PUFA at every meal. It only takes a small amount to get the benefits.”
She suggests simple additions like:
• 2 tsp chia seeds in yoghurt
• 2 tsp nut butter in a smoothie
• Pumpkin seeds or pesto on salads
• 1 tbsp reduced-fat mayo on sandwiches
• Roasted veggies in olive oil
“ Simple swaps like these help you meet your healthy fat needs without overdoing calories,” says Joubert.
DOES EATING MORE FAT LEAD TO WEIGHT LOSS?
So yes, your body becomes a little more“ fat-fired” after a higher-fat meal. But Joubert stresses that
Healthy fats help you burn energy more steadily, keep you fuller for longer and support hormones that manage appetite and metabolism. They’ re not magic, but they are essential.
Or as Joubert sums it up: it’ s the overall eating pattern that matters most, not one single nutrient. IB
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