We always hear people saying that if you want to get healthy, stay away from fatty foods. What if I tell you that it’s a misconception? Believe it or not, not all fat foods are bad for your health. In fact, according to the New Health Guide, fats provide a lot of benefits to the human body. They provide excellent sources of energy, help absorb certain vitamins, regulate body temperature and much more. The question is whether or not you’re eating the right kinds of fat. If you are trying to gain some pounds but you don’t want flabby belly and arms, read this article as I share with you the best food sources of good fats to help you gain weight.
Holy Guacamole Lowers Your Cholesterol
Avocado is a tree native to South and Central Mexico. No wonder why a lot of Mexican foods use avocados as an ingredient. Also known as a “butter pear,” Avocado is a rich source of fat and other nutrients. In fact, 100 grams of avocado has 23g of fats which is 23% of your daily requirement. This fruit also contains a considerable amount of potassium, fiber and Vitamin A.
Healthy Avocado Fats
Although avocados are predominantly composed of fats, never think that eating it will make you sick. The main fat content of avocado is oleic acid. It’s a monounsaturated fat similar to the contents of olive oils. World’s Healthiest Foods report on a study that oleic acid together with carotenoids in avocado help to lower the risk of heart attack and reduces cholesterol level in the blood. So next time you hit the supermarket, don’t forget to grab an avocado from the fruits section.
You Won’t Go Nuts by Eating Nuts
Pistachios, almonds, and peanuts – these are just some of the nuts we love eating while having a movie marathon. If you think that this is not a healthy habit, think again. These nuts are excellent plant-based sources of Omega-3 fatty acids. They also contain lutein and carotenoids that are essential for a healthy eyesight. A 100-gram serving of mixed nuts has 607 calories with 28 grams of monounsaturated fats. This gives you 83% of your required daily dietary intake.
Nuts for a Healthy Heart
A study published in Nutrition Australia shows that 30 to 50 grams of nuts each day helps you gain weight. However, the healthy fatty acids in nuts make you feel full and controls your appetite. Thus, it helps you manage your weight and avoid obesity. Also, people who regularly eat nuts is less likely to acquire heart diseases and type 2 diabetes. Although nuts offer a lot of health benefits, ensure to choose the unsalted ones. Too much sodium negates all the good things about these precious nuts.
Why Throw the Yolk?
You were always told not to eat the yolk since egg whites are a better option. While it is true that egg yolks are rich in fat, only a small amount of the whole yolk is saturated or bad fat. According to the Egg Nutrition Center, egg yolks contain essential nutrient such as choline which is essential for your body. Choline is a part of the Vitamin B family that regulates your brain and cardiovascular system.
Eggs for a Better Health
Despite being a fat-rich food, people who ate eggs for breakfast tend to eat just right throughout the day. A serving of egg has approximately 70 calories with 3.5 grams of good, unsaturated fat. It is also a source of various nutrients essential for people who are trying to gain weight in a healthy way. Although whole eggs have tons of health benefits, eating just the right amount is crucial. Moreover, it is recommended to serve eggs boiled or poached to avoid adding oils and other trans fat.
Here’s a link to a video showing a healthier way of cooking eggs for your meals:
Cheese for a longer life?
Cheese is one of the most popular milk derivative produced in various textures and flavors. Considering that every slice of cheese came from almost a glass of milk, there’s no question that cheese is indeed good for you. If you want to gain weight without absorbing a ton of bad fats, cheese is our best option. In a study published in Journal of Agricultural and Food Chemistry published in Telegraph UK suggests that these fermented dairy products contribute to life longevity and health.
The Saturated Fat Paradigm
The saturated fats found in cheese and other dairy products is popularly as bad fats. However, according to Dairy Council of California, saturated fat has a minimal effect on heart disease risk. Cheese is also proven to be a rich source of calcium needed to keep teeth and bones strong. It can be a source of 50% of your daily protein requirement essential for muscle growth. Remember, growing muscles is the healthiest way to gain weight. So next time you eat whole grain bread, don’t hesitate to insert a slice of cheese in between.
5. Fatty Fish
Fatty Fish vs. Cardiovascular Diseases
Salmon, mackerel, and sardines are the most common varieties of fishes that are the fatty kind. Aside from allowing you to enjoy a tasty meal, they can also help combat the risks of cardiovascular diseases. Safe Food indicates fatty fishes contain Vitamin A, D, E, and omega-3 fatty acids. These nutrients are essential for a healthy brain, eye, and fully developed nerves.
Fatty Fish for a Healthier Weight Gain
If you are tired of being skinny, eating a regular serving of fatty fish might be your best solution. Fatty fishes aid the growth of muscles instead of fats since they are an excellent source of protein. It makes you gain weight the healthier way. Aside from these benefits, fatty fishes can also help you avoid dementia, prostate cancer, blurred vision, Rheumatoid Arthritis and Schizophrenia. Just a friendly reminder for you guys, the way you prepare the fish also matters. Avoid canned options or deep fried fish cooked in unhealthy oils. The best way to serve omega 3-rich fishes is by smoking or grilling.
6. Olive Oil
Dubbed as the Good Oil
As the name suggests, Olive tree is the source of this oil. Frequently regarded as an expensive type of oil, it is a common sight in many kitchens. Aside from adding a unique flavor to your favorite foods, Olive oil can also bring your health to a whole new level. Every serving of olive oil is 100% fat. However, 73% of these fats are monounsaturated or good for your body. According to Olive Oil Times, it also contains a lot of phytonutrients that reduce inflammation and lowers the risk of certain cancers.
Olive Oil Helps Avoid Type 2 Diabetes
Contrary to the common belief that oils and fats increase the risk of obesity and diabetes, olive oil has a different story. Instead of stereotyping all fats as bad, we need to start knowing the kinds of fats instead of counting them. The healthy fats in olive oil help reduce the risk of diabetes as shown in a study published in the scientific journal, Diabetes Care. The same study also shows the capability of olive oil to prevent stroke and keep your heart young. So next time you pan fry your meat, prefer olive oil over other types of oils.
7. Chia Seeds
The Benefits of Chia Seeds
If you are into fitness and health, you might have heard about the new superfood in the health community. Chia seeds is a nutrient dense food packed with a lot of nutrients that aid weight gain and promote a healthy body. According to Nutrition Data, this peculiar seed has 11 grams of dietary fiber equivalent to 42% of your daily requirement. It also contains significant amounts of protein, Potassium, Zinc, Calcium, and Phosphorus. The best thing about the Chia seeds is the fact that it contains Omega 3 & Omega 6 fatty acids making your heart stronger and healthier.
Chia Seeds Preparation
Now that you know how these mighty little seeds could help you earn some pounds without having a big belly, how will you eat it? Chia seeds are usually useful as a garnish on dishes. They have this weird but mild nutty taste. Chewing the seeds does not ensure you’re getting the most of its potent nutrients. The best way to enjoy the richness of Chia seeds is by soaking it in water for 15 minutes or grinding them.
8. Nut Butter
Nuttier Butter and Healthier
Who wouldn’t love snacking a sandwich filled with nut butter? Nut butter is a delicious spread made by grinding different nuts into a paste. But what makes nut butter better than any other spreads? The secret lies in the kind of nuts used. Unlike your usual jams, jellies, and mayo, the nuts in the nut butter naturally contain healthy or good fats that help reduce the risk of heart attack and diabetes. Today’s Dietitian adds that the fats in nut butter lower cholesterol level in your blood and the possibility of metabolic syndrome.
Moderation is the Key
Despite being a healthy option, nut butter must be used in moderation. Experts recommend eating 4 oz of nuts or seeds per week. You also need to avoid adding unnecessary sugar and trans fat. If you have the liberty of time, you can do nut butter at home to ensure that all its nutrients are well-preserved.
If you want to learn how to make nut butter right at home from a wide selection of healthy nuts and seeds, click on the link below:
9. Dark Chocolate
Are Chocolates Good for Your Health?
We are all raised with the impression that chocolates are nothing but sugar and cocoa. Thus, we need to stay away from it as a result. However, the way we understand chocolates have now shifted to a different perspective. Dark chocolate contains more cocoa and less milk and has a lot of benefits. For starters, they contain half the sugar contents of regular chocolates. It also has more phosphorous, twice the potassium four times the fiber of milk chocolates. Moreover, dark chocolates contain healthy fats that prevent heart diseases and diabetes.
Although dark chocolates contain calories, it helps you gain weight while pumping your body with antioxidants that fight free radicals responsible for diseases. These antioxidants are organically available in other food sources. But why eat them if you can have a bar of dark chocolates instead? Nutrition Facts also adds that dark chocolates improve artery function that other varieties of chocolates can’t do. So next time you visit a supermarket to grab a bar of chocolates, go for the darker option and stay healthy.
Yogurt – Bacteria is Good Too
Yogurt is always part of every healthy food list. Why not? It is an excellent source of protein, calcium, and potassium. According to the Dairy Council of California, an adult should consume three servings of milk or yogurt each day. Aside from having a lot of valuable nutrients, it’s also a source of probiotics that promote healthier digestion.
Benefits of Yogurt
If you are like me who doesn’t last a day without a cup of unflavored yogurt, here are some of the perks you can expect:
- Fair Skin – Forget about your dermatologist. The Lactic Acid in yogurt is the best way to achieve a fairer complexion
- Strong Immune System – The live bacteria in yogurt helps boost your immune system making you less susceptible to acquiring common sickness.
- Low Blood Pressure – The unique proteins in this dietary derivative along with calcium, magnesium, and potassium regulates your blood pressure.
One thing you need to be wary of eating yogurt is lactose intolerance. It’s the inability of your digestive system to process lactose from milk.
11. Coconut Oil
The Wonder Oil
If there’s one thing that most kitchens in the country cannot survive without, it is the coconut oil. As the name suggests, it is extracted from the meat of mature coconut fruits commonly grown in tropical countries. There have been hundreds of studies about this “wonder oil,” and they all have one thing to say – coconut oil is good for your health. According to Organic Facts, coconut oils have several medium chain fatty acids and healthy unsaturated fats. These good fats are the main contributors to the health benefits of using coconut oil.
When you fry your chicken by using oil derived from coconuts, you are making your body less prone to degenerative diseases and premature aging. The antioxidants in coconut oil make this possible. Besides, experts account the reduced artery damage, reduced abdominal obesity and improved metabolic rate in the frequent consumption of coconut oil. Consuming coconut oil doesn’t mean you will drink a glass of it every day. Using enough amount of this oil every time you cook can make a huge difference.
Have you Bean Eating Healthy?
You may look at beans as simple seeds inside the pods. What you do not realize is the fact that they are a powerhouse source of nutrients and minerals that help you gain weight while keeping your body healthy. According to the Bean Institute, beans should always be a part of a healthy diet. They recommend that you consume three cups of legumes or beans in a week to fulfill your dietary needs. Moreover, beans have a ton of soluble fiber that aids in lowering the cholesterol level in your blood.
Beans = Proteins
If you think that eating steaks and meat can only supply your daily requirement for protein, well you are wrong. Beans are healthier sources of protein for leaner and toned muscles. Gaining weight through muscles is way better than doing it with fats. Beans also balance your sugar level. Aside from having low glycemic index, it is also digested slower preventing any spike in your blood sugar level.
13. Flax Seeds
Good Fats from Flax Seeds
Flax seeds may be new to most of you but those who know about the benefits it offers, it is already a regular part of their grocery basket. Flax seeds are tiny, golden brown seeds that you can buy whole or ground. A serving of these seeds is only 55 calories but has loads of omega-3 fatty acids. It makes flax seeds good for your heart. The World’s Healthiest Foods reports that flax seeds also contain a significant amount of fiber that makes digestion smooth and easy.
If you want to enjoy the benefits of flax seeds but you are sensitive to gluten, there’s nothing to worry about it. Flax seeds are useful as a substitute for grains and seeds that contain gluten. People with Celiac disease will love a fairer skin as a result of eating flax seeds. More importantly, they can get the antioxidants present in flax seeds that fight free radicals and prevent the occurrence of certain cancers.
If you can recall reading about the benefits of Olive Oil, this fruit is responsible for those. Although most of the public’s attention is the oil extracted from it, olives will never fail to give us good fats for a healthier body. According to BBC Good Food, this fruit comes from trees widely known in the Mediterranean. Mainly black and green olives are available as cured inside a bottle soaked in a brine solution. Although most olives are picked during December, the curing process makes it available whole year round.
Benefits of Olives
A serving of olive contains 40 calories and 4 grams of fat. These fats are monounsaturated known for their anti-inflammatory effects. Regardless of the color, olives also contain Vitamin A, E, and copper. Studies prove that olives contain polyphenols, an antioxidant with cancer-fighting properties. So instead of just putting olives on your cocktails, why not make it part of your daily recipe instead?
Check this video I’ve found showing how to incorporate olives into your meal. I’ve tried it, and now it’s your turn:
Fats and Walnuts
Walnuts is a member of a huge nut family know for their beneficial fats and health effects. However, I prefer to put a separate distinction to walnuts because of the wonders it offers. California Walnuts considers it as “The King of Nuts” and it’s for a reason. Mother nature has packed almost all nutrients, vitamins, minerals and antioxidants in one small nut. As a result, eating an ounce of walnuts a day, equivalent to seven shelled walnuts, is all that it takes to make your body healthier.
Walnuts and Your Heart
Aside from being a rich source of good fatty acids and monounsaturated fats, walnuts contain amino acid l-arginine that offer several benefits to people with heart health issues. Studies also prove that walnuts help reduce the risk of prostate, breast, and other cancers. Other health benefits of walnuts include:
- Improves reproductive health in men
- Prevents mental degeneration
- Improves mental health
- Lowers the risk of diabetes
Eat the Skin
Believe it or not, a majority of the antioxidants in walnuts are available in its flaky, white skin. Although it tastes a little bitter and is commonly removed, you might need to fight the temptation and start eating them.
Wanting to add extra pounds is a good idea if you are on the skinny side. However, you need to consider that gaining weight does not always equate to getting obese. There are a lot of healthy ways to gain weight and eating “good” fats is one of them. The foods listed above are your healthiest option in adding up pounds naturally and in a healthy way.
Did you enjoy reading this article? Do you know other fatty foods with health benefits and can help you gain weight? Let us know what you think by leaving your comments below. We would love to hear from you and make this site more interactive. And, spread the word about this list by sharing this article with your friends and colleagues. You might sway a friend into gaining weight while being fit.