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Day 25:

Are Healthy Fats Worth the Hype?

We’ve all heard the buzz about healthy fats. Today Andrea breaks down what the hype is all about and how it relates to your 28-Day Sugar Reset.

What type of good fats do you eat? We would love to hear! Tag us on social and use the hashtag #BarbarasSugarReset.


~ The Barbara’s Team

You’ve probably heard a lot of talk about healthy fats and why they are good for you. Yet it may be difficult to wrap your head around the words “fats” and “healthy” in the same sentence. That’s totally understandable.

Your body needs fat for many essential functions, including energy production, absorption of nutrients, building cell membranes, helping with blood clotting and muscle movement, hormone production, and reducing inflammation. Some fats are critical for these functions while others can be detrimental. But most importantly, we need fat to keep us full longer and balance our blood sugar levels so we crave less sugar.[1]

The key is choosing the right kind of fat.

Fats are categorized as either “good” or “bad.” As a general rule of thumb, you want to eat the “good” and stay far away from the “bad.” Healthy fats include monounsaturated fats, polyunsaturated fats and coconut oil. As far as the “bad” fats go, avoid trans fats (anything listed as hydrogenated or partially hydrogenated on a food label), and limit your saturated fat intake.

Monounsaturated Fats

The best sources of monounsaturated fats include olive oil, olives, avocados, avocado oil, nut butters, and most nuts (all organic when possible). Monounsaturated fats can help lower your total and low-density lipoprotein (LDL) cholesterol levels, and help with blood sugar control.[2] Monounsaturated fats are a key factor in the Mediterranean diet, which has been linked to better heart and brain health.

Polyunsaturated Fats

Polyunsaturated fats are essential fats, which means you must get them from food. You can get these fats in fish (e.g., salmon, sardines, tuna, herring, anchovies), nuts and seeds and oils made from them (e.g., flax, chia, sunflower, and hemp seeds, walnuts, almonds etc.), soybeans (non-GMO, organic), seaweed, cauliflower, and Brussels sprouts. These fats contain omega 3 and 6 fatty acids. Omega-3 ‘s in particular are beneficial because they have anti-inflammatory and heart-protective properties, support the immune system, and also have been associated with a reduced risk of dementia.[3]

Coconut Oil

Coconut oil is one of my favorite “good” types of fats. Although it is a saturated fat, it’s unlike others in this category because it’s composed of high amounts of medium-chain fatty acids (MCFAs). One reason you’ll want to include this type of fat in your diet is because of its ability to help balance blood sugar, promote a healthy metabolism[4], and increase fat loss[5]. Coconut oil also can help preserve insulin activity in people with type 2-diabetes. When choosing coconut oil, use unrefined oil only.[6]

There really are such things as “good” or healthy fats so make them a part of your daily menu!



[2] Mayo Clinic. Healthy eating.

[3] Harvard Medical School, The truth about fats.



[6] Medical News Today. Coconut oil.

Andrea Donsky, B. COMM, is an Author, Registered Holistic Nutritionist (R.H.N.), Editor-in-Chief, and Founder of Her passion is to inspire people to make enlightened choices for healthy living. Andrea has combined her background and expertise as both a Registered Holistic Nutritionist and an entrepreneur to educate the public on living an organic and non-GMO lifestyle through the creation of her businesses, books, articles, videos, speeches, and media appearances.