These seven very healthy high-fat foods may surprise you since I’m including them under “Diet and Nutrition” on a website designed for diabetics…but there are very good reasons for adding them to your diet.
And being a diabetic is not just about weight loss. It’s about eating a healthy amount of foods which keep your blood sugar from spiking. In that regard, high protein foods, some even of the high-fat variety can help tremendously.
What we’re finally realizing is that the push to persuade people to eat less fat has only served to push them into eating more refined carbs, sugars, and processed foods.
As a result, the entire world has become fatter and sicker.
Thankfully, the tide is turning, and more and more studies are showing that fat, including…yes, saturated fat isn’t the devil of all devils.
To give you some ideas about incorporating more fats into your diet, here are seven very healthy high-fat foods to consider.
The avocado is different from most other fruits. Whereas most fruits primarily contain carbs, avocados are loaded with fats.
In fact, avocados are about 77% fat, by calories, making them even higher in fat than most animal foods. It doesn’t stop them from being healthy, however.
The main fatty acid in avocados is a monounsaturated fat called oleic acid. And guess what? This is also the predominant fatty acid in olive oil, which as you know has been linked to multiple health benefits.
Avocados are also among the best sources of potassium in the diet. They contain 40% more potassium than bananas. They’re also a great source of fiber.
But there’s more:
- Studies have shown that they can lower LDL (the bad cholesterol) and triglycerides (the main components of body fat in humans and other animals).
That, AND they RAISE the levels of the “good” cholesterol, HDL.
Bottom Line? Avocados are a good choice. Although they’re high in fat, they’re an excellent source of potassium and fiber and have been shown to have major benefits for cardiovascular health.
Cheese is included with these seven very healthy high-fat foods because it’s so nutritious.
This makes sense, given that an entire cup of milk is used to produce a single thick slice of cheese.
- It’s a great source of calcium, vitamin B12, phosphorus and selenium, and contains all sorts of other nutrients. Click here to read about the value of cheese.
- It’s also very rich in protein, with a single thick slice of cheese containing 6.7 grams of protein, the same as a full glass of milk.
Cheese, like other high-fat dairy products, also contains powerful fatty acids that have been linked to many benefits.
Bottom Line? Cheese is nutritious and a great source of vitamins, minerals, quality proteins, and healthy fats.
Dark chocolate is one of those rare health foods that actually tastes wonderful.
Yes, it is very high in fat, at around 65% of calories.
But it’s still near the top of my seven very healthy high-fat foods.
- Dark chocolate is 11% fiber and contains over 50% of the Recommended Daily Allowance (RDA) for iron, magnesium, copper, and manganese.
- It’s also loaded with antioxidants, so much that it’s one of the highest scoring foods tested, even outranking blueberries.
Some of the antioxidants in dark chocolate have potent biological activity, they lower blood pressure and protect LDL cholesterol (the bad guy) in the blood from becoming oxidized (combined with oxygen).
Studies also show that people who eat dark chocolate 5 or more times per week are less than half as likely to die from heart disease, compared to people who don’t (!!)
And, before you rush out to buy a case of dark chocolate, (and make sure it’s quality and at least 70% cocoa) there are also some studies showing that it can improve brain function, and protect your skin from damage when exposed to the sun.
Just make sure to choose quality dark chocolate, with at least 70% cocoa.
Bottom Line? Dark chocolate is high in fat but heavily infused with nutrients and antioxidants. It is very effective at improving cardiovascular health.
4. Whole Eggs
Whole eggs used to be considered unhealthy because the yolks are high in cholesterol and fat.
In fact, a single egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake. Plus, 62% of the calories in whole eggs are from fat.
However, new studies have shown that cholesterol in eggs doesn’t affect the cholesterol in the blood, at least not in the majority of people.
What we’re left with is a nutrient-dense, very healthy food choice.
- Whole eggs are actually packed with vitamins and minerals. They contain a little bit of almost every single nutrient we need.
- They even contain powerful antioxidants that protect the eyes, as well as lots of choline, a brain nutrient that 90% of people don’t get enough of.
Eggs are also a weight loss friendly food. They’re filling and high in protein, the most important nutrient for weight loss.
Despite being high in fat, people who replace a grain-based breakfast with eggs end up eating fewer calories and losing weight.
Bottom Line? Whole eggs are one of the most nutrient-dense foods on the planet.
One of the few animal products that most people agree is healthy, is fatty fish. This includes fish like salmon, trout, mackerel, sardines, and herring.
They’re naturally loaded with heart-healthy omega-3 fatty acids, high-quality proteins, and multiple important nutrients.
- Studies show that people who eat fish tend to be much healthier, with a lower risk of heart disease, depression, dementia, and many other common diseases.
If you can’t (or won’t) eat fish, then taking a fish oil supplement can be useful.
- Codfish liver oil is best, as it contains all the omega-3s that you need, as well as plenty of vitamin D.
Bottom Line? Fatty fish, like salmon, contains many important nutrients and is linked with reducing the onset of multiple diseases, not the least of which is a long list of complications affecting the heart.
Nuts are high in healthy fats and fiber and are a good plant-based source of protein.
- They’re high in vitamin E and magnesium, which most of us lack.
Studies show that people who eat nuts regularly are generally healthier, and have a lower risk of diseases such as obesity, heart disease, and type 2 diabetes.
Bottom Line? Nuts are rich in healthy fats, protein, vitamin E and magnesium, and are among the best sources of plant-based protein.
7. Extra Virgin Olive Oil
Almost everyone agrees that extra virgin olive oil is one of the healthiest of foods.
- It contains vitamins E and K and is full of powerful antioxidants.
Some of the antioxidants can fight inflammation and help protect the LDL in the blood from undergoing a chemical reaction with oxygen (becoming oxidized).
- It has also been shown to lower blood pressure, improve cholesterol markers and cut the risk of heart disease significantly.
Bottom Line? Get some…use it for everything. Your efforts to manage your diabetes will be rewarded by the nutrients your body will receive.