You may think that cutting out fats is the best way to reduce calories in your healthy salad. As it turns out, though, this tactic may actually be working against your metabolism and hormone health. The right types of fats make your salad taste better and play a crucial role in balancing hunger hormones, supporting steady energy, and helping your body burn fat more efficiently. According to Autumn Bates, certified clinical nutritionist, certified personal trainer, and founder of Autumn Elle Nutrition, adding nutrient-rich fats to your meals can make all the difference for feeling full and energized.
“Some of the best fats that support balanced blood sugar levels (and in turn are helpful for balancing other hormones like ghrelin and insulin) are whole food fats that are also rich in fiber,” Bates explains. She calls these “fiber fats,” and they’re essential for keeping your metabolism in great shape. Bates also recommends pairing these with fats that come naturally with protein, like eggs and cheese, to further support satiety and muscle maintenance. Here are the four healthy fats she suggests adding to your next salad for better hormone balance and faster metabolism.
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1. Avocados/h2> Avocados are a great source of what Bates calls fiber fats. "The minimally processed fat is more satiating and keeps you feeling fuller longer than processed fats and oils," she says. Not only do avocados deliver heart-healthy monounsaturated fats, but the fiber they contain feeds gut bacteria that boost GLP-1, a hormone that helps you stay satisfied. Adding half an avocado to your salad can help regulate hunger and blood sugar throughout the day.
2. Olives
Like avocados, olives are another fiber fat that supports balanced hormones and blood sugar levels. Bates explains that these fats "feed bacteria in the gut that raises another satiety hormone called GLP-1," which helps reduce cravings and overeating. Plus, they’re rich in antioxidants and add a savory punch to any salad. Aim for about ½ cup of olives as one serving to get the full benefits.
3. Cheese
"Another category of fats that are very useful for balancing hunger and satiety hormones are those naturally found paired with protein, like cheese," Bates says. The combination of protein and fat helps stabilize blood sugar and prevent muscle loss, which is key for maintaining a healthy metabolism while losing weight. Bates also notes that "full-fat dairy has been found to be inversely associated with obesity, meaning people who eat full-fat dairy are less likely to be obese." Try adding an ounce of feta, goat cheese, or cheddar to your greens for a creamy, hormone-friendly boost.
4. Eggs
Egg yolks are another excellent source of natural fats paired with protein. "The protein in these foods helps to stabilize blood sugars and prevent muscle loss," Bates explains. Including eggs in your salad—like a classic Cobb or a simple bowl topped with two hard-boiled eggs—can help you stay full longer and support a healthy metabolism.
According to Bates, most people benefit from "between 2-4 servings of fats per meal," depending on activity level and goals. A balanced salad might include avocado or olives for fiber-rich fats, plus cheese or eggs for protein-based fats. "You can use a mix of both categories of fats on your salad by topping greens with guacamole or olives and pairing it with crumbled feta or hard boiled eggs," she suggests. It’s a delicious, nutrient-packed formula for better hormone balance, steady energy, and a faster metabolism.
