Is Fat Your Friend? The Surprising Truth About Healthy Fats in the Pegan Diet

The Fat Myth: Why We Got It Wrong

For years, the word 'fat' struck fear into the hearts of dieters everywhere. But new research has turned this old wisdom on its head. The Pegan Diet invites you to embrace healthy fats as a cornerstone of wellness—if you choose the right ones.

Healthy fats—like those in extra virgin olive oil, avocados, walnuts, chia seeds, and wild-caught salmon—are rich in anti-inflammatory compounds, omega-3s, and essential nutrients. They support brain health, stabilize blood sugar, and keep you feeling full and satisfied. In contrast, industrial seed oils (like corn, soybean, and canola) and trans fats are linked to inflammation, heart disease, and metabolic problems.

How to Choose Healthy Fats

• Prioritize unrefined, cold-pressed oils (olive, avocado, coconut) over processed vegetable oils.
• Eat fatty fish twice a week for omega-3s.
• Use nuts and seeds as snacks or salad toppers.
• Avoid margarine and foods with hydrogenated oils.

Practical Tips for Cooking and Eating

Don’t be afraid to cook with olive oil—it’s stable at most home-cooking temperatures. Add avocado to smoothies, use nut butters for dips, and sprinkle seeds on oatmeal or yogurt.

Remember: it’s not about eating unlimited fat, but choosing quality over quantity. Let healthy fats be your friend, not your foe.

Conclusion: The Pegan Diet’s Balanced Approach

By embracing healthy fats and letting go of outdated myths, you can unlock better energy, sharper focus, and a healthier heart. The Pegan Diet isn’t just about what you avoid—it’s about what you add to nourish your life.