Some Of The Benefits That Unsaturated Fats & Proteins Provide In A Balanced Diet

Foods that are high in healthy fats or proteins include seafood, lean poultry, nuts, beans and oils. Proteins and unsaturated fats, including monounsaturated fats and omega-3 and omega-6 polyunsaturated fats, may be beneficial as part of a diet with plenty of whole grains, fruits and vegetables. Avoid refined sugars and saturated fats to further improve your diet.

Weight Control

Fat and protein are slow to digest, so they slow down the release of sugars into your bloodstream after you eat. This can decrease your hunger for the next meal so you eat less food and take in fewer calories overall. When your calorie consumption is less than your expenditure, you lose weight. Avoid foods that are high in saturated fat or added sugars or starches, as these may be low in nutrients. Instead, emphasize foods that are high in unsaturated fats or proteins to get more nutrients within your calories.

Heart Health

Fatty fish provide protein and unsaturated fats known as long-chain omega-3 fatty acids. These unsaturated fats may lower your blood pressure when you eat about two servings a week, advises the Linus Pauling Institute Micronutrient Information Center. Eating fatty fish regularly may lower your risk of death from coronary heart disease. Your risk for heart disease may decrease if you eat nuts and peanuts several times per week, and this may be partly due to their unsaturated fat content.

Reduce Diabetes

Unsaturated fats and proteins may reduce your risk for Type 2 diabetes by helping you control your blood sugar levels. The Harvard School of Public Health states that a high-protein, low-carbohydrate diet may reduce your risk for diabetes. Do not try to avoid carbohydrates, but choose healthier sources that are high in dietary fiber and low in added sugars or starches. Many other factors, beside healthy fats and proteins, also affect your risk for Type 2 diabetes, so talk to your doctor if you have concerns.

Lower Cholesterol

Total and bad, low-density lipoprotein, cholesterol levels in your blood may decrease if you substitute saturated fat for unsaturated fats, according to the 2010 Dietary Guidelines for Americans from the U.S. Department of Health and Human Services. Instead of butter, palm or coconut oil, which are rich in saturated fats, use healthy oils, such as olive, sunflower or canola, which mainly provide unsaturated fats. Maintain a high protein intake while limiting your saturated fat by avoiding fatty meats and full-fat cheeses, and selecting lean proteins and fat-free milk, yogurt or cheese.