Go Nuts!

Unfortunately, some people still think they must avoid fat if they want to lose fat and get a smaller waist line. Others think that following a low fat diet is healthier.

Well, I'm here to tell you that both of those assumptions are wrong!

Not only can fats help you lose fat, but they are necessary for survival and optimal health. You need fats to provide and help absorb fat-soluble vitamins, and they are used to build many cells in your body.

Fats also help you feel full longer because they slow down the absorption of food. Fats also don't cause a dramatic spike in your blood sugar like refined (and many unrefined) carbohydrates do. Also, fats make things taste better!

Now don't think I'm telling you to load up the shopping cart with high-fat foods like donuts, french fries, and double bacon cheeseburgers. Certain fats have the best health benefits. The two fats that provide the largest health benefits or mono- and polyunsaturated fats. These are found primarly in plant sources: olive oil, nuts, avocadoes and olives, just to name a few.

The fats you want to avoid (especially trans fat) are found in many baked goods and items that come in a bag or box. Look, from research I have read, I will tell you this right now: do not consume trans fats. I would avoid all of them at all costs, even if it's just 1 gram.

Now, on to nuts and why you should be eating them! In 3 large studies, people who ate nuts frequently had a 39 to 60 percent reduction in their risk of dying from heart disease compared with those who ate nuts the most infrequently. Another large study found that consuming a 1-ounce serving of nuts 5 or more times a week resulted in a 27 percent lower risk of developing type 2 diabetes compared to those who rarely or never ate nuts.

Nuts are loaded with vitamins and minerals, and they are plentiful in healthy fats. The best way to incorporate them into your eating habits is by consuming them raw or dry roasted; no other ingredients should be on the label!

What are you waiting for, get crackin’! (Sorry, I just couldn’t resist the pun!!)