‘’Why Cutting Oils from Your Diet Can Harm Your Health as a Woman (And Your Family’s Too!)’’
Nowadays, it’s common for people to avoid consuming oil because they believe it will lead to weight gain and negatively impact their overall health. However, this is a misconception as healthy oils are the powerhouse of good fats, fueling your body with the essential nutrients it needs to thrive!
so, let’s dive into the reasons why oils are essential and the significant roles they play within our body.’’
1. Healthy Fats/Oils plays a crucial role in hormone production, including the production of sex hormones like oestrogen, progesterone, and testosterone. These hormones are made from cholesterol, which is derived from fats in the diet.
Skipping oils or removing them from your diet can lead to deficiency in these hormones, potentially affecting your menstrual cycle and contributing to issues such as anovulation, PCOS , infertility, fibroids and endometriosis.’’
2. Healthy Fats particularly monosaturated fats and omega-3 fatty acids, help improve insulin sensitivity.
A deficiency in healthy fats can disrupt this process, as Insulin – a hormone that helps regulate blood sugar levels – may become imbalanced. This can lead to insulin resistance, which is often associated with conditions like PCOS and can raise blood sugar levels.
3. Healthy Fats/Oils are also important for the metabolism and production of thyroid hormones. A deficiency in these fats may lead to hypothyroid state.
4. Healthy fats/oils also crucial for Our Stress Hormone -Cortisol. An imbalance in dietary fats can lead to disrupted cortisol levels. Elevated cortisol levels can interfere with sex hormones (such as oestrogen, progesterone, and testosterone), causing symptoms like irregular periods, weight gain, and fatigue.
5. VITAMIN A, D, E AND K are fat soluble vitamins, meaning that they need fat to be properly absorbed by the body. A deficiency in healthy fats may lead to a shortage of fat-soluble vitamins, causing various symptoms affecting the EYES, BONES, MUSCLES, NERVES AND BLOOD.
It’s Essential to Understand Which Sources of Oils Are HEALTHY, Here Are Some Sources of Good Oils And Fats:
1. Monosaturated Fats:
· Olive Oil
· Nuts and Seeds (Almond, Cashew, Sunflower)
· Avocados
· Pistachios
· Peanut Oil
· Rice Bran Oil
2. Polyunsaturated Fats:
· Walnuts, Flax and Chia Seeds
· Hemp Oil
· Pumpkin Seeds
· Sunflower Oil
· Soyabean Oil
3. Omega- 3 Fatty Acids:
· Fatty Fish (Salmon, Mackerel, Sardines)
· Flax Seeds, Chia Seeds and Walnuts
· Fish Oil Supplements
· Algal Oil (A Plant -Based Source of Omega- 3s, Great For Vegans)
4. Saturated Fats (In Moderation):
· Coconut Oil
· Ghee or Grass-Fed Butter
‘’ Now, you must be wondering- how can you incorporate all these oils and unlock their incredible health benefits?
It’s Important to Rotate Oils and Fats Regularly in Your Diet To Ensure You Are Getting A Variety Of Nutrients And Fatty Acids.
1. Cook with Oils Like Ghee, Avocado Oil, Coconut Oil, Peanut Oil or Sunflower Oil for High -Smoke Point procedures like Stir- Frying, Grilling, Roasting and Sautéing.
2. Use Olive- Oil or Nut Oils for Low -Heat Cooking, Dressings, And Drizzling on Dishes.
3. Choose Cold- Pressed or Extra Virgin Oils When Possible to Preserve the Nutrients.
4. Sunflower Oil Is Versatile and Ideal for All-Purpose Cooking Due to Its Neutral Taste and High -Smoke Point.
5. Balancing Omega- 6 (Mostly Found in Vegetable Oils Like Sunflower, Soybean, Safflower Oil Etc.) And Omega -3 Fatty Acids: Modern Diet Often Contains an Imbalance, With Too Many Omega -6s And Not Enough Omega-3 Fatty Acids Leading to Weight Gain and Other Health Issues. Therefore, It’s A Good Idea to Consume Omega- 6 Rich Foods in Moderation and Ensure You Are Getting Enough Omega- 3fatty Acids from Other Sources.
In Conclusion, Achieving A Proper Balance Between Omega- 6 And Omega- 3 Fatty Acids Is Essential for Overall Health
Additionally, Avoiding Trans Fats and Highly Processed Vegetable Oils, Commonly Found In Fast Food And Packaged Snacks, Is Crucial For Preventing Various Health Problems.
Instead, Focus on Corporating, Not Skipping, Healthy Fats and Oils Such as Olive Oil, And Nuts into Your Diet To Support Hormonal Health And Overall Well -Being.