Healthy sources of fats + Dressing Recipe inside
Insulin resistance occurs from eating a diet high in fats. If you’re eating a high protein diet, like one where you eat eggs everyday, you’re eating a high fat diet. If you’re adding oil to everything you cook, you’re eating a high fat diet. Eating a high fat diet is correlated with insulin resistance which has direct implications for conditions like diabetes and heart disease. Eating a high fat diet is correlated to those unable to lose weight. A lot of people eat too much fat from bad sources like pizza, grain-based desserts, eggs and chicken. The type of fat matters, which I’ll touch on later.
What exactly does insulin resistance mean and why does it matter? Basically insulin aids glucose (the sugar the body breaks down from food) to be able to enter the muscles as an energy source. When there is insulin resistance, the glucose stays in the bloodstream and cannot be absorbed into the muscles. Blood sugar builds in the blood.
High-fat diets are sadly recommended by experts but there is strong evidence that a high fat diet directly affects insulin resistance. Ketogenic diets are all the rage right now, recommended by experts as well. Evidence shows that a diet rich in clean carbohydrates and low in fats will directly affect insulin resistance by allowing the body to absorb glucose.
It’s recommended to have a diet that contains 10% fat, from a high quality source. Focus on eating clean carbohydrates first and foremost. Then think about fats, coming from clean carbohydrates, that are naturally occurring. It’s an add on, not the whole meal.
The type of fat you choose to eat matters. Studies have found that a diet consisting of fats and proteins from animals is a casual factor of heart disease and other conditions. Fats from plants have more monounsaturated and polyunsaturated fats whereas animals fats have more saturated fats.
The plant fats I recommend to incorporate into your diet and replace fats like eggs and animal proteins are:
Tahini - made from sesame seeds. It's rich in important nutrients like fiber, protein, copper, phosphorus, and selenium and may reduce heart disease risk and inflammation
Hemp seeds - high in omega 3’s and 6’s
Pumpkin seeds - high in omega 3’s and 6’s
Avocado - rich in nutrients like iron, magnesium and essential fatty acids. They are also an excellent source of glutathione which helps to boost the immune system, strengthen the heart, rebuild the nervous system, and slow the aging process. The monounsaturated fats in avocados reverse insulin resistance which helps to steady blood sugar levels
Chia Seeds - rich in omega 3’s
My recommendation is to include these healthy fats in addition to a beautiful salad for example. Create a gorgeous dressing by blending 1/4 cup hemp seeds, 1/4 cup pumpkin seeds, lemon, water, capsicum and sun-dried tomatoes (not soaked in oil). Check out the recipe video below.
References:
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