Movement diversity and a consistent exercise program are an important part of health and fitness, but they are not enough. To truly get fit and achieve optimal health, nutrition must also become a focus. I’d like to provide a more complete understanding of the different types of fats that are actually beneficial (at healthy levels) to the human diet. Let’s take a deeper look:
Saturated fat:
The fact is that not all saturated fats are created equal. Some saturated fats occur naturally, while others are artificially manipulated into a saturated state through the 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 the United States.
Hydrogenation manipulates vegetable and seed oils by adding hydrogen atoms while the oil is heated, producing a rancid substance that only extends the shelf life of the product and thus 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 levels of LDL cholesterol 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 function and good health that nature has built saturated fat into almost every form of food we eat, both animal and plant based.
Unsaturated fat:
Polyunsaturated fats are special because they can help lower cholesterol by reducing the amount of low-density lipoprotein (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 walnuts, 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-3s and omega-6s are essential for our bodies’ growth and well-being, due to the fact that the body can’t make 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 healthy consumption 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 omega compete to become the body. The conversion of omega 3 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 anticancer properties. It has been linked to a 50% reduction in cancers of the breast, colon, lung, skin, and stomach, 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, grass-fed 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 fats, contains three to five times more CLA, and is loaded with more than 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, grass-fed 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 protecting vision .
The standard eggs that most people buy at the supermarket come from hens that are doomed from the start due to the conditions in which they were raised. They hardly ever see the light of day; they live in extremely crowded and unsanitary conditions. They feed solely on grains and corn, which are loaded with omega 6 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 to be superfoods for their tremendous health benefits and multiple uses:
Coconut oil:
Coconut oil is good for skin, hair, stress relief, maintaining cholesterol levels, weight loss, boosting immunity, proper digestion and metabolism relief from kidney problems, as well as reduced 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:
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 really make a positive change.
What to avoid cooking with:
Cooking your food in vegetable oils high in omega-6 produces a variety of very 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 found 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 tallow, 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 consult 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’ll 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 large spike in blood sugar, which then signals the body (through various enzymatic reactions) to turn on triacylglycerol (fat) synthesis and of cholesterol, and thus the body obtains all its energy from the sugar ingested. Now don’t get me wrong: there may be certain instances 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.
The average person is largely unaware of its deleterious relationship with insulin, all because of the standard American diet. When we eat a meal rich in carbohydrates, our blood sugar level rises and our bodies start to produce insulin. This Healthline article talks about the role of insulin and another hormone, called glucagon, in regulating healthy blood sugar levels. Too much of one can suppress the other, causing our bodies to become resistant and leading to diseases like type II diabetes.
The key to proper hormonal 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 is.