Various movements and consistent exercise programs are a major part of health and fitness, but they are not enough. To really get in shape and achieve optimal health, nutrition needs to be a focus as well. I want to give a closer understanding of the various types of fat that are actually beneficial (at a healthy level) to the human diet. Let's take a closer look:
Unsaturated fat:
In fact, all saturated fats are not made equal. Some saturated fats occur naturally, while others are made to be saturated into saturated state through a man-made hydrogenation process. You may have heard of hydrogenation: the word "hydrogenated" can be found on many household food labels in pantries and refrigerators across America.
Hydrogenation manipulates vegetable and vegetable oils by adding hydrogen atoms while heating oil, producing tissue material that only lengthens the product life and thus increases corporate profits. This manipulated fat is also known as trans-fat. Fat fat is a major health problem as it increases bad LDL cholesterol, and lowers HDL cholesterol. High levels of LDL cholesterol are associated with heart disease, stroke, and an increased risk of developing type II diabetes.
Natural saturated fats are essential nutrients; we need it for proper digestive function, growth, and many other processes. In fact, it is a component of every cell in our body. It is essential for good functioning and good health that has incorporated saturated fat into almost every form of food we eat, from animal and plant origins.
Unsaturated fats:
Polyunsaturated fats are special because they can help lower cholesterol by reducing the amount of Low density Lipoprotein (LDL) in the blood. If unsaturated fat is different from a single unsaturated fat, it contains both omega-6 and omega-3 fatty acids. It is good for hair, skin, cell function, regulating body temperature, boosting energy, and absorbing certain vitamins. Common sources of unsaturated fats are walnuts, hemp oils, fish, eggs, safflower oils, and sunflower seeds and oils.
Fat-lowering lowers cholesterol levels, reduces the risk of heart disease and stroke, promotes weight loss, helps with joint pain and rheumatoid arthritis, reduces belly fat, and reduces cancer risk. Single unsaturated fats can be found in olive oil, avocado, almonds, nuts, pecans, and macadamia nuts, just to name a few.
Omega Fatty Acids:
You've probably heard a lot of buzz about omega fatty acids, and that's because omega-3s and omega-6s are essential to our body's growth and well-being, due to the fact that the body can't produce them on their own. These fatty acids, especially omega-3s, are known for helping our heart stay healthy and help reduce cancer risk. Like anything else, the key to a healthy omega fat intake is moderation.
The ideal ratio for maximum health benefits is 3: 1 omega-6 to omega-3. Too much Omega-6 can disrupt the health benefits of omega-3, which can contribute to illness and depression. Both omegas compete for exchange in the body. Omega 3 conversion of n-3 ALA to long n-3 EPA and DHA is a desired process that provides protection against diseases such as cancer and heart disease. Omega 6 can promote inflammation when levels are too high, which may contribute to other health problems, and prevent omega 3 conversion.
CLA (Conjugated Linoleic Acid):
CLA is a modified omega-6. It is known to balance tumor suppressor genes and may have anti-cancer properties. It is associated with a 50% reduction in breast, colon, lung, skin and stomach cancers, as well as cardiovascular diseases, high blood pressure, cholesterol and triglycerides, osteoporosis, inflammation, immune system invaders, and food allergic reactions. CLA also improves body composition and preserves muscle tissue. CLA can be found in healthier versions of some of our main food staples, such as grass-fed beef, grass-fed butter, and organic eggs.
Grass-Fed Meat:
Beef fed two to four times more omega-3 (than non-grass fed meat), has higher saturated fat, contains three to five times more CLA, and is loaded with more than 400% more vitamins. A (beta carotene) and vitamin E.
Grass Butter:
Made with CLA, vitamin A, vitamin E, beta-carotene, and omega-3, the butter you eat is much healthier for you than margarine.
Free Grain Eggs, Organic, Eggs:
These eggs are whole foods; They contain protein, iodine, vitamins B12, B6, B2, and B5, Vitamin D, phosphorus, selenium, tryptophan, lutein, and beta-carotene! These nutrients have been shown to improve brain and heart health, promote weight loss, improve cholesterol, help prevent blood clotting, age-related macular degeneration, and cataracts, while protecting eyesight.
The standard eggs most people buy from the grocery store come from chickens that have been destined since the beginning because of the conditions under which they were raised. They have never seen the light of day; they are living in a very cramped and impure state. They eat nothing but cereals and corn, which is loaded with omega 6 and pesticides. Because of all this, chickens are given antibiotics and growth hormones throughout their lives. Unhealthy animals lead to unhealthy humans - you are what you eat!
And now, look at two nutritious products that I consider super foods for their health benefits and their many uses:
Coconut oil:
Coconut oil is good for skin, hair, stress release, maintaining cholesterol levels, losing weight, increasing immunity, proper digestion, and metabolism from kidney problems, as well as reducing the risk of heart disease, hypertension, diabetes, HIV and cancer! It also promotes oral health and bone strength. Coconut oil is an antioxidant with strong antifungal, antimicrobial and antibacterial properties.
Avocado:
Avocado is considered the healthiest fruit in the world. It contains vitamin K, vitamin E, vitamin B6, fiber, potassium, folic acid, and copper. It helps reduce cholesterol, regulates blood pressure, kills cancer cells, prevents oral and breast cancer, improves eye health, helps in stroke prevention, and provides better nutrient absorption. Plus, it's the only source of vitamin E!
Now that you've learned about the sources of healthy fats and where they are found in your diet, it's also important that you know what to stop doing to truly make positive changes.
What to Avoid Cooking With:
Cooking your food in high omega-6 vegetable oils produces a variety of highly toxic chemicals, and forms trans fats. Frying the food in vegetable oil destroys the antioxidants in the oil, in fact oxidizing the oil, which causes even worse problems for your body. Scientists have found that heating vegetable oils triggers the release of high concentrations called aldehydes. These dangerous compounds are directly linked to heart disease, dementia, and cancer. Healthy alternatives include tallow, fat, ghee, or cooking with chicken or bone soup. Just make sure the products you use are all from organic, grass raised, grass fed sources.
Other Food Troubleshooters
When I talk to clients about their diet and meal plan, I usually discuss the effects of things like cereals, corn, soy, and vegetable oils on the imbalance of omega fatty acids and insulin spikes, both of which are known to cause illness and weight gain. But for now I'll explain more about what actually happens in the body when humans eat high carbohydrate foods:
When humans consume a high carbohydrate diet, it triggers a major spike in blood sugar, which then signals the body (through various enzymatic reactions) to activate triacylglycerol (fat) synthesis and cholesterol synthesis, and thus the body derives all energy from sugars consumed. Now, don't get me wrong - there may be some cases where insulin (when properly controlled) is beneficial. Athletes, for example, can use insulin release when given the right time for enhanced anabolic benefits. But that's a different discussion.
Normal people are unaware of their damaging relationship to insulin, all because of the standard American diet. When we eat high-carb foods, our blood sugar and our body start to produce insulin. This article from Healthline talks about the role of insulin and other hormones, called glucagon, in regulating healthy blood sugar levels. Too much can suppress others, causing our body to become resistant, leading to diseases like type II diabetes.
The key to proper hormone regulation is not to flood blood sugar with high carbohydrate, high sugar foods. When we consume more fat and protein while limiting our carbohydrate intake, our body actually starts breaking down fat stores and looking for more natural sources of blood sugar. Fat is where it's at.
Our Misunderstanding of Fat
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