For a long time, dietary fats have been misunderstood and often avoided due to their association with weight gain. However, modern nutrition science highlights that not all fats are harmful. In fact, healthy fats such as monounsaturated and polyunsaturated fats are essential for overall wellbeing, supporting heart health brain function and nutrient absorption.
Including healthy fats early in the day, especially on an empty stomach, may help stabilise blood sugar levels and reduce sudden glucose spikes. Unlike processed carbohydrates, these fats digest slowly, providing sustained energy and helping you feel fuller for longer.
Nutrition expert Deepsikha Jain, who holds a Master’s degree in Global Public Health Nutrition and is a certified diabetes educator, recommends incorporating specific fat-rich foods into your morning routine to promote better metabolic and hormonal balance.
One of the top recommendations is ghee. Consuming a small amount on an empty stomach may encourage the production of butyric acid in the gut, which can help reduce inflammation and support a healthy gut lining.
Nuts are another excellent option. A handful of walnuts or Brazil nuts provides high-quality fats that can help regulate hormones and maintain stable blood sugar levels, making them a smart addition to your morning routine.
Virgin coconut oil is also suggested due to its content of medium-chain triglycerides. These compounds are known to support digestive health and may aid in gut repair while also contributing to better thyroid function.
Organic unsalted butter rounds out the list. It offers beneficial fats that can help keep blood sugar levels steady and support hormonal balance when consumed in moderation.
While these suggestions can be beneficial, it is important to remember that individual dietary needs may vary. This information is based on expert insights shared on social media and should not replace professional medical advice.
