Fat often gets a bad rap within diet culture. After all, it might sound like avoiding fat altogether is a good idea if you want to lose weight and stay fit. But as it turns out, although limiting your intake of saturated fats is certainly a key to a healthy lifestyle, healthy fats are a crucial ingredient to a balanced diet. As dietitian Krutika Nanavati tells us, “Incorporating healthy fats into your diet can significantly maintain stable blood sugar levels and promote weight loss. Not only do they provide essential nutrients and energy for our bodies, but they also help keep us feeling satisfied and full, reducing the likelihood of overeating.”
So, what are a few of the best healthy fats that can help you do just that? We checked in with Nanavati to hear about some of her top recommendations. According to her, olive oil, nuts and seeds, and avocado are among the superior options when it comes to stabilizing your blood sugar levels and slimming down. Learn more about the benefits of each below.
1. Olive oil
There are a lot of harmful, inflammatory oils out there that can pose a risk to your health and result in weight gain. However, olive oil is one amazing exception. This healthy fat can do wonders for your body, which is why Nanavati lists it as one of her top choices to incorporate into your meals every day.
"This staple in the Mediterranean diet is high in monounsaturated fats and antioxidants, making it a heart-healthy choice for cooking or dressing salads," she says. Additionally, it could help your body process sugars in order to keep blood sugar levels healthy. And, of course, it's delicious!
2. Nuts and seeds
Nuts and seeds are small but mighty superfoods. These tiny heroes can be added to a range of meals for a healthier body overall. They can help regulate insulin levels, boost satiation for faster weight loss, and more.
"Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats, protein, and fiber," Nanavati says. "They make for a satisfying and nutritious snack option." They also make a great ingredient for your smoothies, parfaits, and more. Chia seeds, in particular, make a fantastic addition to oatmeal, yogurt, and anything else your heart desires.
3. Avocado
When breakfast rolls around, you can't go wrong with some delicious avocado. Not only does this fruit (or vegetable, depending on who you ask) taste amazing on some whole grain toast, but it's also amazing for your health—especially when it comes to stabilizing blood sugar and shedding pounds.
"Avocado, a creamy fruit, is a good source of monounsaturated fats, vitamins, minerals and fiber," Nanavati raves. "Fiber helps slow down digestion and stabilize blood sugar levels." Amazing! If you're craving avocado toast, reach for healthy bread options that are packed with complex carbs to take the benefits to the next level.
The bottom line
Of course, no single food is a miracle worker. However, maintaining a balanced diet is a crucial part of leading a healthy life—and healthy fats are one vital component to consider. When you add foods like olive oil, avocado, nuts, and seeds to your meals on a regular basis, you'll be one step closer to stable blood sugar levels, a slimmer waistline, and an all-around healthier body.
