The Skinny on Unsaturated Fats and Why They Keep Us Satiated and Happy

(All photos: SJLGhin 2022)

Eating unsaturated fat can keep you satisfied for longer.

Are you tired of constantly feeling hungry even after a big meal? Do you struggle to maintain a healthy diet without feeling deprived? I’m here to tell you that the secret to feeling satiated and happy may lie in unsaturated fats. 

Yes, you read that right! Fats can be our friends, especially the unsaturated kind.

Regarding fats, there’s a common misconception that they are unhealthy and should be avoided. However, not all fats are created equal. Unsaturated fats, often called “good fats,” are vital to our health and well-being. 

This article will explore five types of unsaturated fats that offer numerous health benefits, from improving heart health to supporting brain function. By understanding and incorporating these healthy fats into our diet, we can enjoy delicious foods while promoting optimal health and feeling satiated and happier.

Unsaturated fats like those found in avocados, olive oil, nuts, seeds, and fatty fish are essential for proper brain and body functioning. Eating these can help reduce inflammation, regulate hormones, and boost mood. They are also a good source of healthy fats that can improve cognitive performance and protect against depression.

Unsaturated fats can also help control your appetite, keep you feeling full for longer, and reduce food cravings. Yay, who doesn’t want that?

Let’s dive in and learn why unsaturated fats should be a staple in our diet and how they make us feel happier without cravings.

First, let’s get one thing straight: not all fats are created equal. Unlike unsaturated fats, Saturated fats in animal products and processed foods can increase the risk of heart disease and high cholesterol levels. Unsaturated fats are found in healthy foods such as avocados, nuts, seeds, and salmon. These foods help lower LDL cholesterol levels while providing our bodies with w

Unsaturated fats have also been known to keep us feeling full for extended periods. The reason is that they work to reduce inflammation in our bodies, improving insulin sensitivity and ultimately supporting our blood sugar level balance. When our blood sugar levels are more stable, we don’t experience those highs and lows in energy that often lead to cravings. Cravings lead to feeling deprived, which could reek havoc with our feelings. So, adding healthy fats to our meals can help us stay fuller and longer and avoid overeating, thus keeping us happier. (All photos: SJLGhin 2022)

Unsaturated fats can also have a positive effect on our mental health. Studies have shown a correlation between a diet rich in monounsaturated and polyunsaturated fats and a lower risk of depression. These fats help reduce brain inflammation and support better communication between nerve cells. Incorporating healthy fats into our diet can be essential to self-care and our minds.

The benefits of unsaturated fats don’t stop there. They have also been linked to a decreased risk of certain cancers. Unsaturated fats are also essential for absorbing vitamins such as A, D, E, and K. So, whether you want to feel fuller, improve your mood, or improve your health, unsaturated fats should be a part of your daily diet.

The five unsaturated fats we should be eating:

1. Nuts and seeds

Nuts and seeds contain healthy fats, fiber, protein, vitamins, and minerals. These nutrient-rich foods can help improve mood and cognitive function while reducing the risk of heart disease and stroke. Walnuts, almonds, sunflower seeds, pumpkin seeds, chia seeds, and flaxseeds are all full of healthy fats like omega-3 fatty acids and monounsaturated fatty acids. Eating these can help regulate hormones, improve brain health, reduce inflammation, and even prevent the blues.

They are also a good source of fiber, which helps to keep you feeling full for longer and may help to reduce food cravings.

Walnuts are incredibly nutritious and contain high omega-3 fatty acids, which can help improve your cognitive function, reduce anxiety, and even fight depression. They are also a great source of dietary fiber, protein, antioxidants, vitamins E and B6, magnesium, and zinc. Eating walnuts can help regulate blood sugar levels – another critical factor in regulating mood – as well as helping to lower cholesterol levels. (All photos: SJLGhin 2022)

Brazil nuts are great for the brain, too. They are packed with magnesium, which helps to reduce stress levels and improve cognitive function. They also contain selenium, essential for thyroid health, and help regulate mood-related hormones. Eating Brazil nuts regularly can help improve overall mental well-being and keep you energized and focused. Walnuts are incredibly nutritious and contain high omega-3 fatty acids, which can help improve your cognitive function, reduce anxiety, and even fight depression. They are also a great source of dietary fiber, protein, antioxidants, vitamins E and B6, magnesium, and zinc. Eating walnuts can help regulate blood sugar levels – another critical factor in regulating mood – as well as helping to lower cholesterol levels.

Brazil nuts are great for the brain, too. They are packed with magnesium, which helps to reduce stress levels and improve cognitive function. They also contain selenium, essential for thyroid health, and help regulate mood-related hormones. Eating Brazil nuts regularly can help improve overall mental well-being and keep you energized and focused.

Flaxseed: Flaxseed, a tiny nutritional powerhouse, offers numerous benefits for the mind and mood. Packed with essential omega-3 fatty acids, particularly alpha-linolenic acid (ALA), flaxseed supports optimal brain function and cognitive performance—these fatty acids aid in forming healthy brain cells and promote efficient communication between neurons. Additionally, flaxseed is a rich source of lignans, which have antioxidant properties and contribute to reducing inflammation in the brain. Incorporating flaxseed into your diet can enhance mental clarity, support a positive mood, and promote overall mental well-being. A vegan alternative source of omega-3 fatty acids, You can incorporate the goodness of flaxseed with oil or sprinkle it on top of cereal or bread.

Chia seeds: Chia seeds offer a wealth of nutritional value for the mind and emotional balance. They are a rich source of omega-3 fatty acids, which support cognitive function and reduce inflammation. The high protein content aids in neurotransmitter production, promoting mood stability. Additionally, their fiber content helps regulate blood sugar levels and supports healthy digestion. With antioxidants and essential minerals like magnesium, chia seeds protect the brain from oxidative stress, contribute to emotional well-being, and enhance overall mental health. Incorporating chia seeds into your diet is a simple and effective way to nourish your mind and promote emotional balance.

Sunflower seeds are more than just a tasty snack; they’re loaded with nutrients that can positively impact your health! These seeds offer mood-regulating and elevating properties that can improve your mental well-being. With essential nutrients like magnesium, vitamin E, selenium, and tryptophan, sunflower seeds provide various benefits. Magnesium aids in reducing anxiety and promoting relaxation. At the same time, vitamin E is an antioxidant that protects the brain from oxidative stress.

Cacao: The magical powers of Cacao extend beyond its mouth-watering taste and versatility in transforming desserts into heavenly delights, with the ability to stimulate the production of endorphins, serotonin, and dopamine (the ‘feel good’ hormones). Cacao holds significant value in supporting our mental health and promoting happiness.

(All photos: SJLGhin 2022)

Cacao provides emotional nourishment and physical benefits with powerful antioxidants and mood-enhancing compounds. Its flavonoids are linked to improved cardiovascular health and reduced inflammation. At the same time, its high magnesium content supports relaxation and stress reduction. By incorporating moderate amounts of high-quality dark chocolate or cocoa butter into our diet, we can enjoy the deliciousness that nourishes our emotional well-being and overall health.

2. Oils

Olive oil:  Europe’s oil of choice is another to be underestimated regarding mental health. While it is widely recognized as a staple ingredient in the Mediterranean diet, its benefits extend far beyond its culinary uses. Research suggests that olive oil can significantly impact our emotional well-being thanks to its ability to enhance mood and reduce the risk of depression. Recent studies have even linked the consumption of olive oil with the release of endorphins, those feel-good hormones that contribute to our overall mental health. In addition to its anti-inflammatory properties, olive oil’s ability to support brain health and cognitive function makes it an excellent addition to any diet looking to promote mental well-being. Adding a drizzle of this liquid gold to your meals can nourish your mind your emotional wellness, protect against cognitive decline, and promote a positive mood.

Evening primrose oil

Evening primrose oil has been a hot topic among women for its natural ability to promote hormonal balance, ultimately leading to improved emotional health. Evening primrose oil contains gamma-linolenic acid (GLA), which helps regulate hormone levels, specifically estrogen and progesterone. By incorporating this oil into your daily routine, you can experience a wide range of benefits, including reduced PMS symptoms, alleviation of depression and anxiety, enhanced cognitive function, and improved sleep quality. These benefits stem from its ability to promote hormonal regulation and emotional balance, making it a go-to supplement for anyone looking to nurture their mind and improve their overall mental well-being.

Flaxseed oil or seeds: Flaxseed, a tiny nutritional powerhouse, offers numerous benefits for the mind and mood. Packed with essential omega-3 fatty acids, particularly alpha-linolenic acid (ALA), flaxseed supports optimal brain function and cognitive performance. These fatty acids aid in the formation of healthy brain cells and promote efficient communication between neurons. Additionally, flaxseed is a rich source of lignans, which have antioxidant properties and contribute to reducing inflammation in the brain. Incorporating flaxseed into your diet can enhance mental clarity, support a positive mood, and promote overall mental well-being. A vegan alternative source of omega-3 fatty acids, You can incorporate the goodness of flaxseed with oil or sprinkle it on top of cereal or bread.

3. Coconut oil, milk, cream, meat

Coconuts are a delicious and nutritious source of healthy fats, with medium-chain triglycerides particularly beneficial for our mental health. By providing a direct energy source for the brain, MCTs can enhance cognitive function and clarity while reducing the likelihood of being stored as fat. With increased HDL (good) cholesterol levels, coconut oil may also benefit our brain health and weight management. Beyond this, coconuts also contain essential nutrients like magnesium, which support mood regulation and reduce stress. Plus, the antioxidants in coconuts can help protect our brains against oxidative stress, potentially lowering the risk of cognitive decline. Coconuts’ tryptophan content can help produce serotonin and melatonin, promoting restful nights for those struggling with sleep quality. With their hydrating electrolytes, coconuts further ensure proper hydration, supporting optimal brain function overall. Including coconuts in our diet and routine can prove an excellent way to nourish the mind, reduce stress, and improve our mental well-being.

4. Avocado: 

Avocado is a flavorful and versatile fruit that is becoming increasingly popular due to its nutritional value. Rich in healthy fat, avocados have been associated with many health benefits, including improved heart health, healthy skin, enhanced digestion, and better immune function. They are also a great source of vitamins and minerals beneficial for mental health, such as vitamins B6, D, and K, folate, and minerals like copper, zinc, niacin, and selenium. Eating avocado can help keep you fuller for longer and reduce food cravings, making it an excellent choice for weight management. Additionally, avocados contain nutrients that can protect your skin from sun damage, highlighting their potential health benefits. Including avocado in your diet as a creamy spread, on toast, or in a salad is an easy way to get your daily dose of nutritious avocados and improve your mental well-being.

5. Fatty Fish: 

Fatty fish, such as salmon, mackerel, and sardines, are abundant in omega-3 fatty acids, specifically EPA and DHA. These fats are known for their heart-healthy properties, reducing the risk of cardiovascular disease, lowering triglyceride levels, and supporting brain health. Including fatty fish in your diet two to three times a week can significantly boost omega-3 fats and enhance overall health.

Salmon is a rich source of omega-3 fatty acids essential for brain health. Omega-3 fatty acids help to protect the brain against cognitive decline and can also improve mood and reduce symptoms of depression. Salmon is also high in protein and provides essential vitamins and minerals such as vitamin B12, selenium, potassium, phosphorus, magnesium, and zinc. All these essential nutrients help keep your brain functioning at its best. 

(All photos: SJLGhin 2022)

Mackerel

Another highly nutritious oily fish boasts a high concentration of omega-3 fatty acids. It is particularly rich in DHA, crucial for brain development and function. Studies have linked mackerel consumption to improved cognitive performance, memory retention, and a reduced risk of cognitive decline associated with aging. The omega-3s in mackerel also possess anti-inflammatory properties that may contribute to maintaining a healthy brain and reducing the risk of neurodegenerative disorders.

Sardines

Often overlooked but equally remarkable are small fish with a big nutritional punch. These tiny wonders are an excellent source of omega-3 fatty acids, specifically DHA and EPA. Regular intake of sardines has been associated with enhanced cognitive function, improved mood, and a reduced risk of mental health disorders. The omega-3 fatty acids in sardines have been shown to support the production of serotonin, a neurotransmitter closely linked to mood regulation.

Trout

A freshwater fish is another fantastic choice for reaping the mental health benefits of oily fish. Trout is abundant in omega-3 fatty acids, with a focus on DHA. This fatty acid is crucial for maintaining brain health and positively impacts cognitive function. Including trout in your diet can enhance memory, mental focus, and overall brain performance.

Anchovies,

Although small, they are mighty when it comes to their nutritional value. They are a powerhouse of omega-3 fatty acids, including DHA and EPA. Anchovies have been linked to improved brain health, cognitive function, and mood regulation. These fish are also rich in other nutrients like vitamins B12 and D, essential for maintaining healthy brain function.

By now, you’ve learned how important incorporating healthy fats into our diet can be. Unsaturated fats can be found in nuts, seeds, olive oil, salmon, and avocado. Not only do these fats keep us feeling fuller and longer, but they also support our mental health and help our bodies absorb essential vitamins. So, the next time you’re hungry, don’t be afraid to embrace healthy fats and keep yourself satiated and happy.