Monday, March 22, 2010

FAT IS WHERE IT'S AT

Hi, today I want to talk about fats. Fats are a very important part of a healthy clean diet, but of utmost importance is the kind of fats you ingest.


EAT FATS IN A HEALTHY DIET, BUT EAT THE RIGHT FATS. Unfortunately, in this country and elsewhere, during the last few decades misinformation has been disseminated in the media.  Through no fault of our own we have been taught the opposite of what is correct.

Healthy Fats

The only fat you should be cooking with is organic cold pressed coconut oil There are many reasons for this, but the main one is when heated it will basically remain stable and not oxidize (become rancid) and cause free radical damage. It is composed primarily of medium chain saturated fatty acids. If you don't want to use the coconut oil, organic butter would be the next choice for cooking. Cold pressed olive oil is fine, but not for cooking and flax oil is fine if you don't have any thyroid issues, and you are assured it is cold pressed and not rancid and never use it for cooking.

One of the best ways to obtain healthy fats is from organic raw nuts and seeds, you don't want to eat the roasted or salted ones.  The problem with roasting is it can render the fats contained in the nuts and seeds rancid, which cause all kinds of diseases. Salted you want to avoid, because healthy salt isn't used.

We have been taught that saturated fat is bad for us, but it isn't.  When people stopped eating saturated fats, and started eating polyunsaturated fats, that is when many of our health problems started. Saturated fats are very stable, they normally don't go rancid even when heated.  A number of excellent books have been written on the truth about fats, I recommend checking out these two expert authors, Mary Enig and Sally Fallon.

When eating dairy, always go for the full fat versions, but make sure that it is organic pasture fed.  This fat is beneficial as long as it isn't homogenized, it also contains Conjugated Linoleic Acid (CLA) naturally with helps to control weight, and has anti-cancer properties. Stay away from all low fat, reduced fat and non fat items they are very unhealthy and actually cause weight gain.

Monounsaturated fats don't go rancid easily so they can be gently heated, but it is best to eat them unheated.  These include olive oil, peanut oil and avocados. Olive oil and avocados are great, but I don't recommend peanut oil as most of it is refined (processed).  Best would be cold pressed organic virgin olive oil.

Unhealthy Fats

Polyunsaturated fats go rancid easily so always avoid heating or cooking with them, I recommend not using them at all.  They are highly refined, dangerous and usually rancid. Eating them has caused a lot of health problems, and because they are used prolifically, they have added to the imbalance of Omega 6 and Omega 3 fatty acids.

The ratio in this country is quoted as being 22:1 in favor of Omega 6, when it should be between 6:1 to 2:1 in favor of Omega 6.  I favor the 2:1 to 1:1 ratio.  The imbalance of Omega 6 to Omega 3 is partially blamed for the numerous health problems we have presently.

If, though, you still want to eat the polyunsaturated oils for their Omega 3s please choose organic flax or hemp oil.  It is always better to eat the whole food though so why not eat the flax and hemp seeds, where the oils are more protected from rancidity, and walnuts and pumpkins seeds are a great way to get the Omega 3s, plus the eating and chewing will satisfy you more.  A handful of nuts or seeds are a great addition to a healthy diet and weight control. You should, though, always avoid corn, soybean, vegetable and especially canola  oils.

One very important fact that is hardly ever addressed is that you can also have too much Omega 3 fatty acid.  Remember the correct balance is approximately 2:1 in favor of Omega 6, but with the popular push for people to take Omega 3, I predict we will now start seeing problems with too much Omega 3.  I speak from experience, as I used to take a lot of flax seed oil without using much of any other oils.  Luckily, I recognized the problem after some very disturbing blood test results.  So remember a balance in this and all things is of the utmost importance.

Trans fats or partially hydrogenated fats are the worse.  Avoid them like the plague. They are also responsible for many of the present day health problems. This is another good reason to avoid processed food, because they are very often used in many processed foods because they have a long shelf life.

Healthy Fats Are Not The Cause Of Obesity

I know this is contrary to what most people think, but the truth is eating healthy fats doesn't make you  fat.  Sugar causes obesity.  It is the high spikes in glucose that carbs (sugars) especially the bad carbs that cause weight gain. They also cause high cholesterol, and high triglyceride levels.  Healthy fats and cholesterol don't cause it, in fact eating a little healthy fat with a healthy carb (fruit) helps to reduce the level and speed of glucose fluctuations. And eating a little healthy fat with all healthy carbs (vegetables, fruits, whole grains) helps the body to access their nutrients.

Remember healthy fats are an important part of a healthy diet.  Just make sure you are eating the right fats and enjoy them, as they can help with weight loss. Not only can some fat help reduce cortisol levels which leads to weight gain and retention, but fat is more satisfying and takes longer to digest. This leads to a better level of satiety and more control of your appetite.  Enjoy.

Good Health and Wealth,

Jeanne

2 comments:

  1. Jeanne-thank you for sending the results of your research to all out there. It will certainly take me some time to read and "digest". Nice hearing from you. Mary Ann

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  2. Mary Ann,

    Thanks for reading, I really appreciate it.

    Jeanne

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