5 Fat-Packed Foods that are Surprisingly Good for You!

Posted in: Diet & Nutrition

Susan Ohtake, CPT

New research is showing us many of the foods we’ve cut out because of fat content were healthy for us all along! You’ve been told NOT TO EAT some of the foods on this list…let me show you why that advice is wrong.

Notice how fat isn’t “bad for you” anymore? Seems like just a few years ago fat was on the never eat list. Didn’t matter if it was “good fat” (polyunsaturated and monounsaturated) or “bad fat” (trans fats) or the “in-between fat” (saturated)…you weren’t supposed to eat it.

Glad that’s changed!

I love fatty foods – not just because they taste great, but because many of them are incredibly nutritious too!

Here are 5 of my favorite fat-packed foods that are actually healthy to eat:

#1 – Cheese

Every thick slice of cheese has the same nutrition content as one class of milk. That means:

  • Calcium
  • Vitamin B12
  • Phosphorus
  • Selenium
  • And protein (about 7 grams of it depending on the cheese)

Thanks to the nutrients in cheese, eating more might speed up weight loss, fight heart diseases, and help you hold off osteoporosis (thanks calcium!).

Here are some of the best cheeses to eat:

Mozzarella – One ounce has just 1 gram of carbs and 6 grams of protein. Plus, it’s packed with probiotic bacteria shown to improve gut health, boost your immune system and lower inflammation.

Blue Cheese – Just 1 gram of carbs and 6 grams of protein in every ounce! Blue cheese is also very high in calcium, you can get 33% of the recommended daily intake with every ounce.

Feta Cheese – It doesn’t have as much calcium as mozzarella or blue cheese, but feta is full of conjugated linoleic acid (CLA). Studies of CLA show that it might help decrease body fat. Get more feta on your salads!

Cottage Cheese – It’s a protein powerhouse! Every ½ cup serving has 12 grams of protein and just 3 grams of carbs. Super filling too!

Parmesan Cheese – Super high in calcium. Just one ounce has about 34% of the recommended daily intake. Lactose intolerant? Parmesan is super low in lactose, so it’s usually ok.

Goat Cheese – 5 grams of protein and o grams of carbs in every ounce. It’s low in lactose and the proteins in goat cheese are less likely to cause inflammation in people who experience digestive problems when eating dairy.

I love cheese, but also check out…

#2 – Avocados

Everybody wants a lotta’ avocado!

They’re higher in fat than almost any other food you’ll eat, but studies show that people who get avocado in their diet usually weight less and have lower amounts of visceral fat than people who don’t eat them.

Avocados are packed with oleic acid – that’s the same fatty acid that makes olive oil heart healthy.

#3 – Eggs (Yolk and All!)

Lots of people avoid eggs because just 1 egg is packed with 212 mg of cholesterol. That’s 71% of the recommended daily intake for cholesterol – in just one egg!

This is why egg whites are so popular.


New research is demonstrating the cholesterol found in eggs doesn’t change blood levels of cholesterol!

Good news for egg lovers.

Eggs are also packed with antioxidants and a nutrient called choline (most people don’t get enough—it supports brain health).

Don’t forget the protein!

#4 – Chia Seeds

They’re packed with fat, fiber, and important minerals.

What kind of fat?

Alpha Lipoic Acid or “ALA” found in Omega-3.

What’s it good for?

It’s a powerful antioxidant that’s been used as everything from a weight loss aid to treating diabetic nerve pain.

#5 – Coconuts

They’re very high in saturated fat, but most of the saturated fats in coconuts are made of medium-chain fatty acids.

These medium-chain fatty acids are metabolized by your liver. In your liver they’re turned into ketone bodies.

Multiple studies show that these fatty acids help people eat less while accelerating calorie burn by 100 calories or more per day.

  • Trans-palmitoleic acid, metabolic risk factors, and new-onset diabetes in U.S. adults: a cohort study.: https://www.ncbi.nlm.nih.gov/pubmed/21173413
  • USDA "Food Central" Database: https://fdc.nal.usda.gov/
  • Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations.: https://www.ncbi.nlm.nih.gov/pubmed/16340654
  • Probiotic properties of lactic acid bacteria isolated from water-buffalo mozzarella cheese.: https://www.ncbi.nlm.nih.gov/pubmed/25117002
  • Lactobacillus fermentum (PCC®) supplementation and gastrointestinal and respiratory-tract illness symptoms: a randomised control trial in athletes.: https://www.ncbi.nlm.nih.gov/pubmed/21477383
  • The Interrelationships between Lactose Intolerance and the Modern Dairy Industry: Global Perspectives in Evolutional and Historical Backgrounds: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4586535/
  • Medium-chain triglyceride (MCT) ketogenic therapy.: https://www.ncbi.nlm.nih.gov/pubmed/19049583
  • Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau island studies.: https://www.ncbi.nlm.nih.gov/pubmed/7270479

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