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Reasons Why You Should Be NUTS About Fats!

The wonderful health benefits of eating nuts

Fat’s got a bad rap. 

But here’s the thing. Our bodies need fat. In fact, fat is one of the essential nutrients

It turns out that what really matters is the type of fat you’re eating.

Healthy vs. Unhealthy Fats

There are a few different types of fat. Knowing the differences can help you support your health, so let’s take a quick look:

  • Trans fats: These are basically oils that have turned solid. Think margarine and shortening. The problem is that nowadays, trans fats have worked their way into a whole bunch of processed foods. Try to avoid trans fats at all costs. It’s worth reading nutrition labels to make sure you can steer clear of them. Trans fats raise your bad cholesterol levels and increase your risk of stroke, heart disease, and type 2 diabetes. 

  • Saturated fats: Saturated fats still aren’t great, but they’re better. (FYI: coconut oil, an oft-touted health solution, is actually a saturated fat.) Basically, these fats are okay to have in your diet, but it’s best to consume them in moderation. Health experts say to limit your daily intake of saturated fats so they don’t make up more than 10% of your total calories. 

  • Monounsaturated and polyunsaturated fats: Don’t let their long, chemical-y sounding names fool you. These are the fats you want, a.k.a., healthy fats. A key way to know if a fat is unsaturated is to think about it at room temp. If it’s still liquid, you’re good. 

  • Now that you know a thing or two about fat categories, let’s explore what healthy fats can do for you.

    The Benefits of Healthy Fats

    For starters, fats are sort of like gasoline for your body. They fuel you and that power makes a broad range of key bodily functions possible. 

    Specifically, fat helps with:

    • The absorption of certain important vitamins, like vitamins A, D, and E
    • Blood clotting
    • Cells growth
    • Hormone production
    • Balanced blood sugar levels
    • Immune system functionality
    • Fighting inflammation

    On top of all of that, healthy fats help to reduce your risk of:

    • Type 2 diabetes
    • Heart disease
    • Certain types of cancer

    Ultimately, fat is a key nutrient that your body needs. But it’s important to avoid trans fats and limit your intake of saturated fats, instead choose healthy monounsaturated and polyunsaturated fats. Generally, you should be aiming to get about 20-35% of your calories from fat every day. For a 2,000 calorie diet, this breaks down to somewhere between 44 and 77 grams of fat each day, according to the Cleveland Clinic

    If you want to get more healthy fats into your diet, cook with olive or nut oils. Eat plenty of nuts, avocados, and fish. And get some JOJO’s Chocolate in your pantry. A bunch of our flavors comes liberally sprinkled with sources of healthy fats, like macadamia nuts, almonds, and pistachios. 

    Remember, fat is your friend — provided it’s the right type.

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