If you see fat-free or reduced fat - RUN!
True or false: Saturated fat is a heart disease-causing, cholesterol-increasing, artery-clogging nightmare.
The “fat-free”, “reduced-fat”, “low-fat”, “less-fat” era has destroyed our health. I cannot tell you the number of clients who say, “Oh, I’m pretty healthy and I do a good job of avoiding fats (especially saturated fats) and eating a low-fat diet.”
I cringe every time I hear this. We have been brainwashed. Low-fat does NOT necessarily mean low-calorie or healthy. Actually, most “low-fat” foods are loaded with sugar. And when it comes to losing weight, sugar is a FAR greater problem.
Know this: Studies prove that diets low in fat do not cause weight loss or prevent disease. Additionally, a lot of fat-free foods have been proven to cause diseases like diabetes and cancer. The health benefits of consuming healthy fats are endless. Fat is what allows us to feel full and satisfied after a meal; it prevents us from feeling hungry and then, overeating. If you starve your body of fat, your body will hold on to fat because it knows that it will not be given more fat anytime soon. Here’s the truth: our bodies outsmart us every time.
Attention: SATURATED FAT IS NOT BAD FAT.
An article published in 2010 examined data from 21 studies and a total of 347,747 individuals. The study found no association between saturated fat and the risk of heart disease. It also found that saturated fats increase HDL (good cholesterol), lower triglycerides, and promote large buoyant LDL (which doesn’t cause heart disease, but prevents it.)
The health benefits of saturated fats are boundless.
Consuming saturated fats:
· Improves heart heath. Adding saturated fats to your diet reduces lipoproteins (a substance that correlates with a higher risk of heart disease).
· Improves immune system function. A decrease in saturated fatty acids in white blood cells hinders their ability to recognize and destroy foreign invaders such as viruses and bad bacteria.
· Improves calcium absorption.
· Increases brain health.
· Increases nerve communication.
Attention: YOU MUST EAT FAT TO BURN FAT!!!
Consuming fat tells your body that if it is getting a consistent source of external fat from your diet, it is okay to let go of fat in reserves.
Fat is energy. Your body does not want to give up this valuable fuel source. We may think that fat is something to rid ourselves of, but your body thinks otherwise. It loves fat. Fat provides nine calories per gram. This is a very dense source of energy for your body.
WHICH FATS ARE BEST?
Coconut oil (a saturated fat) consists of medium-chain triglycerides and fatty acids that go straight from the digestive tract to the liver. In the liver, they are likely to turn into a quick energy source rather than being stored as body fat. Coconut oil has been coined as the most usable form of fat and least likely to be stored. It is also a high-heat cooking oil, meaning that it is safe to use at very high temperatures and will not release free radicals.
Avocados and avocado oil are loaded with healthy omega-3s, magnesium, antioxidants, and also contain palmitic, stearic, oleic and linoleic amino acids (proteins). Avocado oil lowers bad cholesterol and is a great high-heat cooking oil.
Olive oil is considered a functional food (promotes health) with health benefits that contribute to its therapeutic qualities. These include reduced risk of coronary heart disease, prevention of cancers, an increase in immune system function, and decrease in inflammatory responses.
Nuts such as walnuts, almonds, pecans, and Brazil nuts are my favorites: all of which are rich in healthy omegas.
FATS TO AVOID
Trans fats have been altered (hydrogenated) to increase their shelf life. Our body can’t digest trans fats. Even in small quantities, they are extremely dangerous to our health. AVOID TRANSFATS LIKE POISON --- because they are!
Polyunsaturated fatty acids (PUFAs) include soy, corn, safflower, cottonseed, canola, and vegetable oils. PUFAs are inflammatory and have been shown to damage body tissue.
All fats too high in omega-6 compared to omega-3: when the ratio of omega 6:3 becomes too high, the oil is extremely inflammatory. For that reason, avoid sunflower, cottonseed, walnut, sesame, peanut, soybean, safflower, and corn oil.