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9 healthy fats you need to eat more of

By Camilla Wagstaff |


I Quit Sugar - Our handy print ‘n’ keep guide to the healthy fats you should be eating more of (and how to sneak a little extra into your diet).

Have you heard? It’s time to bring back the fat!

Yep, the “fear fat” mantra that’s dominated popular thought for decades (and led to a smorgasbord of low-fat, high-sugar products on supermarket shelves) was actually based on some pretty flawed theories.

Scientists have since been working hard to clear up the confusion. The most recent meta-analysis combining nine studies involving 636,151 participants found there to be no association between eating butter and heart disease. The studies even link butter with a reduced risk of type-2 diabetes! Pass that buttery sourdough, thanks!

And it’s not just butter that has lost its undeserved bad name. A multitude of fats are coming to the fore for their amazing health benefits, satiating nature and delicious taste.

Here are the healthy fats you should be eating more of (and here are some you may want to avoid in large doses).

I Quit Sugar - The ultimate guide to healthy fats

We originally published this post in July 2016. We updated it in March 2017.

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