Our misunderstanding of fat

Range of movement and a consistent exercise program are an important part of health and fitness, but they are not enough. To really get in shape and achieve optimal health, nutrition must also become a focus. I would like to provide a more complete understanding of the different types of fats that are actually beneficial (at healthy levels) in the human diet. Let’s take a deeper look:

Saturated fat:

The fact is that not all saturated fats are created equally. Some saturated fats occur naturally, while others are artificially engineered into a saturated state through the man-made process of hydrogenation. You may have heard of hydrogenation: The word “hydrogenated” can be found on many household food labels in pantries and refrigerators across the United States.

Hydrogenation manipulates vegetable and seed oils by adding hydrogen atoms while heating the oil, producing a rancid substance that only extends the shelf life of the product and therefore increases corporate profits. These manipulated saturated fats are also known as trans fats. Trans fats are a major health concern because they raise our bad LDL cholesterol and lower our good HDL cholesterol. High LDL cholesterol levels are associated with heart disease, stroke, and an increased risk of developing type II diabetes.

Natural saturated fat is an essential nutrient; we need it for proper digestion function, growth, and a host of other processes. In fact, it is a component of every cell in our body. It is so important for proper functioning and good health that nature has incorporated saturated fat into almost every form of food we eat, both animal and plant.

Unsaturated fat:

Polyunsaturated fats are special because they can help lower cholesterol by reducing the amount of low-density lipoproteins (LDL) in the blood. Where polyunsaturated fats differ from monounsaturated fats is that they contain omega-6 and omega-3 fatty acids. These are good for hair, skin, cell function, regulate body temperature, increase energy, and absorb certain vitamins. Common food sources of polyunsaturated fats are nuts, flaxseed oil, fish, eggs, safflower oil, and sunflower seeds and oil.

Monounsaturated fats lower cholesterol levels, reduce the risk of heart disease and stroke, promote weight loss, help with pain caused by stiff joints and rheumatoid arthritis, reduce abdominal fat, and lower the risk of cancer. Monounsaturated fats can be found in olive oil, avocados, almonds, cashews, pecans, and macadamia nuts, just to name a few.

Omega fatty acids:

You’ve probably heard a lot about omega fatty acids, and that’s because omega-3 and omega-6 are essential for the growth and well-being of our bodies, due to the fact that the body cannot produce them on its own. . These omega fats, especially omega-3s, are known to help our hearts stay healthy and help reduce the risk of cancer. As with everything, the key to a healthy intake of omega fats is moderation.

The ideal ratio for maximum health benefits is 3:1 omega-6 to omega-3. Too many omega-6s can interfere with the health benefits of omega-3s, potentially contributing to illness and depression. Both omegas compete to become the body. The conversion of omega 3s from n-3 ALA to long-chain n-3 EPA and DHA is the desirable process that provides protection against diseases such as cancer and heart disease. Omega 6 can promote inflammation when levels are too high, which can contribute to other health problems and prevent the beneficial conversion of omega 3.

CLA (Conjugated Linoleic Acid):

CLA is a slightly modified form of omega-6. It is known to upregulate tumor suppressor genes and may have anti-cancer properties. It has been linked to a 50% reduction in breast, colon, lung, skin, and stomach cancers, as well as cardiovascular disease, high blood pressure, cholesterol and triglycerides, osteoporosis, inflammation, immune system invaders, and food-induced illnesses. . allergic reactions. CLA also improves body composition and preserves muscle tissue. CLA can be found in healthier versions of some of our top staples, like grass-fed meats, grass-fed butter, and organic, pastured eggs.

Grass-fed meat:

Grass-fed meat contains two to four times more omega-3s (than non-grass-fed meat), is higher in good saturated fat, contains three to five times more CLA, and is loaded with over 400% more vitamin A (beta carotene ) and vitamin E.

Grass-fed butter:

Loaded with cancer-fighting CLA, vitamin A, vitamin E, beta-carotene, and omega-3s, grass-fed butter is significantly healthier than margarine.

Grain-free, organic, pastured eggs:

These eggs are a complete food; 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 clots, age-related macular degeneration, and cataracts, while also protecting eyesight. .

The standard eggs that most people buy at the supermarket come from chickens that are doomed from the start due to the conditions in which they were raised. They hardly ever see daylight; they live in extremely crowded and unsanitary conditions. They eat only grains and corn, which are loaded with omega 6s and pesticides. For all this, chickens receive antibiotics and growth hormones throughout their lives. A sick animal will lead to a sick human – you are what you eat!

And now a look at two nutritious products that I consider superfoods for their enormous health benefits and their many uses:

Coconut oil:

Coconut oil is good for skin, hair, stress relief, maintenance of cholesterol levels, weight loss, immunity boosting, proper digestion and metabolism relief from kidney problems, as well as reducing the risk of heart disease, high blood pressure, diabetes, HIV, and cancer! It also promotes dental health and bone strength. Coconut oil is an antioxidant with strong antifungal, antimicrobial, and antibacterial properties.

Lawyer:

The avocado is considered the healthiest fruit in the world. Contains vitamin K, vitamin E, vitamin B6, fiber, potassium, folic acid and copper. It helps lower cholesterol, regulate blood pressure, kill cancer cells, prevent oral and breast cancer, improve eye health, aid in stroke prevention, and provides better nutrient absorption. In addition, it is the only fruit source of vitamin E!

Now that you’ve learned about healthy sources of fat and where they can be found in your diet, it’s also important that you know what you need to stop doing to make a truly positive change.

What to avoid cooking with:

Cooking your food in high omega-6 vegetable oils produces a variety of highly toxic chemicals, as well as forming trans fats. Frying food in vegetable oil destroys the antioxidants in the oil, which actually oxidizes the oil, causing even worse problems for your body. Scientists have discovered that heating vegetable oil causes the release of high concentrations of compounds called aldehydes. These dangerous compounds are directly associated with heart disease, dementia, and cancer. Healthier substitutes include suet, lard, ghee, or cooking with chicken or bone broth. Just make sure the products you use are all from organic, pasture-raised, and grass-fed sources.

Other Commonly Problematic Staples

When I ask clients about their diets and meal plans, I typically look at the effects of things like grains, corn, soy, and vegetable oils on omega fatty acid imbalance and insulin spikes, which are known to trigger disease and weight gain. . But for now I will elaborate on the science of what actually happens inside the body when humans eat carbohydrate-rich foods:

When humans eat a carbohydrate-rich meal, it triggers a major spike in blood sugar, which then signals the body (via various enzymatic reactions) to switch on triacylglycerol (fat) synthesis and of cholesterol, and thus the body obtains all its energy from the ingested sugar. Now, don’t get me wrong: there may be certain cases where insulin (when properly regulated) is beneficial. Athletes, for example, can use insulin release when properly timed for better anabolic benefits. But that is a completely different discussion.

Its detrimental relationship with insulin is largely unknown to the average person, all because of the standard American diet. When we eat a meal rich in carbohydrates, our blood sugar level rises and our bodies begin to produce insulin. This Healthline article discusses the role of insulin and another hormone, called glucagon, in regulating healthy blood sugar levels. Too much of one can suppress the other, making our bodies resistant and leading to diseases like Type II diabetes.

The key to proper hormone regulation is not to flood your bloodstream with sugar by following a diet high in carbohydrates and sugar. When we eat mostly fat and protein and limit carbohydrate intake, our bodies begin to break down fat stores and find healthier, more natural sources of blood sugar. Fat is where it’s at.