We need the Right Fat Diet.
One of the things we tend to shy away from when we "eat healthier" is OIL and FAT. But the truth is our bodies need fat - our "machinery" needs oil to function. What we Need is Not a High Fat, Low Fat, No Fat, or Fake Fat Diet.
We need the Right Fat Diet.
For years, nutritionists and doctors have preached the benefits of a low-fat diet. We’ve been told that reducing the amount of fat we eat is the key to losing weight, managing cholesterol, and preventing health problems. But when it comes to your mental and physical health, simply “cutting the fat” just doesn’t cut it.
To understand how fats affect health, we must begin by realizing that there are two opposite stories about fats. There are fats that kill, which we should avoid. And there are fats that heal that we must obtain from our food.
Much has been said about the fats that kill.
They are associated with deaths from cardiovascular disease (43%), cancer (23%), diabetes (2%), and other degenerative diseases that kill 68% of Western populations. Only a 100 years ago, this was rare indicating that these deaths are from diseases of lifestyle, not genetics.
The problem with our focus on the killer fats is that it is an inadequate focus. If we were to remove all bad fats from our diet, and do it perfectly (100%) we would still die if we did not bring in and optimize the fats that heal. This is because we cannot live without the fats that heal, and removing the bad fats makes no guarantee of obtaining the good ones.
The story of the fats that heal, the good fats, the essential fatty acids is therefore the more interesting and important story by far. To bring the neglected good fats into our diet, we must identify their sources, their functions, and the signs of their deficiency.
"Diets high in unhealthy fat tend to cause more DNA damage.
That allows malignant cells to accumulate ever more mutations, which in turn make it more likely that they will escape the effects of chemotherapy and radiation. Result: more aggressive cancer. In addition, a diet high in fat can weaken your immune system while increasing inflammation, angiogenesis, and blood levels of tumor-promoting growth factors."
-Keith Block, MD, Life Over Cancer
Research indicates that fats negatively impact cancer cells through various mechanisms. Learn about fats and cancer to understand more about what foods and ingredients to avoid and why. Our information discusses trans or hydrogenated fats, saturated fats, and omega 6 fatty acids.
What are the good (essential) fats?
Certain fats are defined as 'essential' because:
- The body cannot make them;
- They are required for normal cell, tissue, gland, and organ function, for health, and for life;
- They must be provided from outside the body, through food or supplements;
- They can come only from fats (hence fat-free diets cannot supply them);
- Their absence from the diet will eventually kill;
- Deficiency results in progressive deterioration, can lead to death;
- Return of essential fatty acids to a deficient diet reverses the symptoms of deficiency and results in a return to health.
What are the functions of essential fatty acids?
Essential fatty acids have many functions throughout the body. They are involved in:
- Energy production. In a study with athletes in Denmark, it showed that within one month of giving athletes one tablespoon per 50 pounds of body weight per day of an oil blend with an omega-3: omega-6 ratio of 2:1, stamina increased by up to 40 or even 60%. Athletes could exercise longer before reaching exhaustion, recovered more quickly from fatigue, could exercise more often without over-training, healed quicker from injuries, built muscle faster, and had less joint pain.
Energy improvement is also seen in non-athletes and older people. The EFA blend also improves mental stamina.
- Brain Function. In our work with the blended oil, we have seen consistent improvements in brain function, and research with EFAs from other sources has also shown brain benefits. Among these are elevated mood, lifted depression, increased calmness, better handling of stress, less hyperactivity, better focus, better mental processing, faster learning, increased intelligence, better concentration, and improved motor coordination.
Among the mentally ill, EFAs can decrease hallucinations in schizophrenics, elevate mood, lift depression, improve symptoms in bipolar and obsessive-compulsive disorder, and improve brain function in Alzheimer's disease and autism.
- EFAs are also required for vision.
- Skin, Hair, and Nails. EFAs are required for healthy skin and hair, and are required for normal nail growth. They moisturize skin and prevent dryness.
- Cancer. omega-3 EFAs lower cancer risk.
- Cardiovascular Disease (CVD). omega-3 can decrease most CVD risk factors, including high triglycerides (blood fats), blood pressure, platelet stickiness, fibrinogen, and lipoprotein(a). Omega-3 also keep the inside of our arteries smooth. Omega-3 and omega-6 keep the heart beat regular.
- Diabetes. EFAs are required for insulin function. Omega-3 make diabetics more insulin-sensitive.
- Weight Management. Omega-6 slightly and omega-3 more effectively help reduce fat production in the body. They also increase fat burning and heat production in the body, and shift the body from burning glucose to burning fats. Saturated, monounsaturated, and trans- fatty acids do not help to manage weight. Sugar triggers increased fat production in the body. Starch can also lead to overweight.
- Digestion. EFAs improve gut integrity, decrease gut inflammation, and decrease 'leaky gut' that can lead to allergies.
- Allergies. EFAs reduce symptoms of allergies. They work best if digestive enzymes rich in protein-digesting protease are also used.
- Inflammation. omega-3 reduce inflammation. Digestive enzymes are also helpful.
- Autoimmune Conditions. omega-3 dampen the over-response of the immune system in autoimmune conditions. Again, enzymes are also helpful.
- Injury. EFAs speed the healing of injuries.
- Bone Minerals. omega-3 improve bone mineral retention, thereby inhibiting the development of osteoporosis.
- Stress. EFAs, by optimizing serotonin production, improve response to stress. People report feeling calmer, getting stressed less easily, dealing with stressful situations more calmly, and losing their temper less often.
- Sleep. EFAs improve sleep in some people.
- Hormones. EFAs improve hormone functions. Hormone levels may decrease, yet the effects of hormones remain normal. EFAs thereby ease the work load of glands.
- Organs. EFAs are required for liver and kidney function.
- Reproduction. EFAs are required for sperm formation, the female cycle, and pregnancy.
What happens when we don't get enough good fats?
The short answer is: Every part of the body gradually deteriorates and falls apart. No cell, tissue, gland, or organ can function normally without them. Here is a longer list:
- Dry skin
- Low energy levels
- Brittle hair and hair loss
- Poor nail growth
- Deterioration of liver and kidneys
- Behavioral changes due to brain deterioration
- Glands dry up
- Immune system deteriorates, resulting in more infections, poorer wound healing, and increased cancer
- Digestion problems, inflammation, bloating, allergies, autoimmune conditions
- Bone mineral loss
- Reproductive failure: sterility in males and miscarriage in females
- Retarded growth of children
- Tingling in arms and legs due to nerve deterioration
- Vision and learning problems
- Insulin resistance
- Increased risk of overweight
- Increased cancer risk
- Increased cardiovascular risk
- Decreased ability to cope with stress
- In mental illness, increased symptoms
- Decreased lung function
- Decreased tissue oxidation
The Healing Fats
There are 2 families of EFAs:
- Omega-3 essential fatty acid - derived from alpha-linolenic acids
- Omega-6 essential fatty acid - derived from linoleic acids
Omega fatty acids increase red blood cell flexibility, opening the pathway to the capillaries. This provides an efficient supply of oxygen to the tissues and cells, increasing levels of stamina, endurance and strength.
In addition, the brain needs EFA's for proper neurological functioning. A deficiency in these fatty acids results in depression and reduced mental capacity.
The Omega 3 and 6 fatty acids are best when consumed in equal proportions. Today Omega 3 is an essential nutrient most often lacking in 90-95% of the population.
Most are either completely deficient in it or are substantially low. This creates an over abundance of Omega 6, which is more readily available from common food sources.
- EFAs ability to increase metabolic rate helps us burn more calories. Instead of being used as fuel, they are converted into hormone-like prostaglandins. These fats keep us slim! EFAs help our kidneys dump excess water in tissues, which constitutes significant extra weight in some people. Cravings which result from not getting the nutrients we need, subside. EFAs satisfy that craving.
In fact, EFAs are exceptionally good at satisfying hunger. EFAs elevate mood and lift depression-a reason why some people overeat. Elevated mood and increased energy levels make us feel like being active.
The commonly held belief that fats make you fat is completely wrong.
Those who are seriously overweight are almost always fat-phobic carbohydrate junkies. They avoid fats, develop food cravings, and eat sweet and starchy foods. The body does not need the carbohydrate fuel that sweets and starches provide. The body turns into fat all carbohydrates that are not burned for energy.
It is not easy to convince people who want to lose weight to eat more fat. But consider this. In the last 10 years, our intake of fats has decreased from 42% of calories to 35%. This in response to national dietary goals set by experts who operate on only half of the story on fats. It is clearly the wrong advice to give, because in those same 10 years, obesity has gone up, from 20% of the population to 33%. What does that tell you? It's common sense!.
Eating less fat is making us fat. We should be eating more fat. But remember, it should be the right kind of fat. Not the processed fats, but the essential ones.
EFA Effects On Major Body Systems:
Red blood pigment (hemoglobin) formation requires EFAs. They also play roles in cell growth and cell division.
Brain development and brain function. 60% of the weight of our brain, the fat-richest organ in our body, is fat, and one third of that is EFAs. Agree with the teacher who calls students 'fat-heads'. The ratio of omega 3s to omega 6s in the brain is 1:1.
Children with learning problems benefit from freshly prepared dietary EFA-rich oils, if the omega 3 to omega 6 ratio is right. They learn faster, and focus better. According to research, their intelligence can increase by 6 to 9 points. EFA-deprived mother rats produce pups with permanent learning disabilities.
Mental disturbance and Illness
Because EFAs lift depression and elevate mood, many depressed people would benefit by improving intake and balance of EFAs. Schizophrenics hallucinate less when EFA intake improves. EFAs ought to be key nutrients used to treat mental conditions. Dramatic improvements have sometimes been recorded in Alzheimer's disease and senile dementia. Parkinson's, Lou Gehrig's disease (ALS), and multiple sclerosis also respond positively to improved EFA intake, but may require additional interventions, especially protease enzymes, greens, and anti-oxidants.
Skin, Hair, Nails
EFAs, excellent edible cosmetics, make skin soft, smooth, and velvety. Even octogenarians still have soft, smooth skin when they get their EFAs right. The best way to oil our skin is from within, using the right amounts of properly balanced, properly made EFA-rich products. Adults usually require about 2 tablespoons per day, but the exact amount for best results is individually determined. People also tan better and burn less. They get relief from eczema, acne, psoriasis, and other skin conditions.
EFA-rich oils used externally turn rancid on our skin and we then smell like paint. That's why these incredible beauty treats (cosmetic edibles) are little used in cosmetics. Just so, eat EFAs to get nice skin.
Dry skin indicates a need for EFAs. In winter, we need more than in summer. When the weather 'turns' in fall, dry skin is your sign to take more EFAs.
Skin is a good indicator of EFA need. We can live with dry skin, but not with a dry liver or brain. Inner organs get priority on the EFAs brought into our body. After our inner organs have their EFAs, your skin gets oiled. I've taken as much as 15 tablespoons in one day, and then none for 12 days (traveling, I didn't want to chance breaking the amber glass bottle and spilling oil all over my underwear in my suitcase). By the skin test, I require almost one tablespoon more each winter day than I do in summer.
They help to reduce cravings that lead to constant snacking, one of the reasons for overweight. They also help prevent addictions to foods, and ease the intensity of symptoms during withdrawal from problem foods.
EFAs reduce the inflammation that leads to leaky gut and food allergies.
EFAs improve bowel flora, satisfy hunger, and suppress appetite. A friend of mine went to a conference on an island off South America. He arrived a day late, and found all of his cohorts had diarrhea. Unwilling to accept the same fate, he told me that every time he got hungry, he took 2 tablespoons of an oil blend that I developed for the work I do - a blend with a ratio of twice as much omega 3 as omega 6. He was surprised at how well it suppressed his hunger. Using the oil blend this way, he ate nothing but oil for 2 days, and ate his next meal only when he returned to California. In this way, he managed to avoid the bowel problems that all his friends had to contend with.
Inner organs-liver, kidneys, adrenals, and pancreas-require EFAs to function properly, as do our thyroid and other glands. EFAs are required for hormone production. Again, this is just common sense. If every cell in the body requires EFAs, so do our glands and organs, because they are all made of cells.
Sperm formation and female reproduction require EFAs.
EFAs help prevent premenstrual syndrome. Other minerals and vitamins required for EFA metabolism, and helpful in both male and female reproduction, include vitamins B3, B6, C, biotin, & E, and the minerals manganese, zinc, and calcium.
Women's health research has recently made some very interesting discoveries. During development, the unborn child draws EFAs from its mother's body the EFAs it needs to develop its brain, because EFAs are absolutely necessary for brain development. In fact, studies had previously shown that a mother rat deprived of the omega 3 EFA produces offspring with permanent learning disabilities.
Studies have also shown that with each consecutive child, a women becomes more depleted of the stores of EFAs she carries in her body. Each child obtains fewer EFAs from her than the child before. Researchers suggest that the reason why younger children in large families often have behavioral and developmental problems is not because they are 'spoiled', but because they don't get all the brain fats-EFAs-they need for normal development. This may also be why oldest children tend to be the most intelligent-their brain is more optimally developed because of the best supply of EFAs during their development.
Those who carried out the studies suggest that depletion of EFAs is a prime reason why women get post-partum depression, and also why women get more depression, fibromyalgia, lupus, thyroiditis, multiple sclerosis, Lou Gehrig's, and other degenerative conditions than men do. The fact that females grow humans inside them-made from their foods, their bodies-means that women are depleted of EFAs in a way that men will never be subjected to.
Omega 3 EFAs lower high triglycerides by up to 65%, better than drugs, without side effects, except that you feel better. Remarkable-a fat that lowers blood fats.
Given in the right ratio-we use twice as much omega 3 as omega 6 in the preparation we use in our work in North America, Australia, and Europe because omega 3s are more therapeutic and less available in normal diets, and that ratio gives us the best results-EFAs produce hormone-like prostaglandins that make platelets less sticky, decreasing the likelihood of a clot forming in an artery to the heart or brain, thereby protecting us from heart attacks and strokes. The right ratio of prostaglandins, made from the right ratio of essential fats in our diet, also help to lower high blood pressure, help our kidneys remove excess water; and decrease inflammation in tissues.
EFAs protect genetic material (DNA) from damage.
Our immune cells use EFAs to make oxygen 'bullets' to kill infectious foreign invaders. EFAs help treat fungus infections like athlete's foot or those that take hold under finger and toe nails. Along with enzymes, greens, and friendly bowel bacteria, EFAs also help get rid of yeast overgrowth (candida). The omega 3 EFA, and derivatives of both omega 3 and omega 6 EFAs inhibit tumor growth.
EFAs are required for wound healing.
EFAs play a regulating role in the expression of genes on our chromosomes, especially those which make transport and other proteins with important functions in our cell membranes, and those involved in the production of enzymes needed for energy production.
EFAs are required for protein metabolism. Without EFAs, in fact, proteins can become quite toxic, impairing liver and kidney function, and leading to leaky gut, inflammation, and food allergies.
This point should be emphasized to people on low-fat diets, as well as to athletes, overweight people, and anyone else who has become protein-conscious and fat-phobic. Having heard only half of the story on fats, they are led to make food choices which can have significant negative effects on their health.
Trans Fats: Two fats are generally considered bad: These are trans fats and saturated fats.
Industrialized trans fats are the worst type of fat and are having a significant impact on our health.
Unlike other dietary fats, trans fat are not essential and they do not promote good health. The consumption of trans fat increases one’s risk of coronary heart disease by raising levels of ‘bad’ LDL cholesterol and lowering levels of ‘good’ HDL cholesterol. Health authorities worldwide recommend that consumption of trans fat be reduced to trace amount. Trans fats from partially hydrogenated oils are more harmful than naturally occurring oils.
Trans fats are used in most processed foods, such as commercial cakes, pies, cookies, crackers, bread, chips, pretzels, snack foods, breaded foods and salad dressings. Most restaurants fry foods in oil blends containing trans fats. Any food item containing “partially hydrogenated”
oil contains trans fats. Small amounts of
trans fats occurring in deodorized vegetable oils
(such as canola oil) and mono- and di-glycerides
are not labeled. The only way to avoid trans fats is to avoid processed foods. Instead, prepare your own foods
using fresh, natural ingredients.
| Look closely to any processed - food labels on packaged food you bay. If you see "HYDROGENATED" or "PARTIALLY HYDROGENATED" on the label, put the food item right back on the shelf! Most food labels do not include the amount of trans fats on the nutritional information, it is wise to look for "Partially Hydrogenated" vegetable oils. |
turns oils into cheap, plastic, spreadable, shelf-stable fats. It twists healing fats trans- fatty acids present in margarines, shortenings (sometimes listed as 'vegetable shortening'), shortening oils, and partially hydrogenated vegetable oils.
Hydrogenated or partially hydrogenated oils are widespread in breads, cakes, candies, cookies, granola bars, crackers, digestive biscuits, pancake mixes, raisin bran, instant soups, chocolate, desserts, fruit cakes, chips, convenience and junk foods, peanut butter, some salad dressings, and even in the croutons used to make your 'healthy' Caesar salad. Research suggests that they ought to be absent from the foods of anyone interested in health.
Hydrogenation helps prevent the oil from going rancid but destroys its nutritional value. This process enables manufacturers to convert cheap low - quality oils into butter substitutes and margarine's. These have nothing to do with improving health, regardless what you are told via the food marketing industry and advertising campaigns of these manufactures. It has everything to do with producing low - class, low - cost food for profit!
- Hydrogenation produces a rectitude of toxic metals , including aluminum and nickel. These metals accumulate in our cells and nervous system, where they poison enzyme systems and alter cellular functions, endangering health and causing a wide range of problems.
- The cell membranes weaken, which in return alters the normal transport of minerals and other nutrients across the membrane. This results in disease and toxic chemicals invading the cells more easily. The result is sic, weak cells, poor organ function and damaged immune function!
- Trans fats also inhibits our body's ability to eliminate cholesterol. Normally our liver puts any excess cholesterol into bile and then transfers it to the gall bladder, before moving it to the small intestine. Trans fats block this normal conversion of cholesterol in the liver, with the result of bad high cholesterol in the blood, which contributes to arterial diseases.
- Trans fats also increase production of the body's pro - inflammatory hormones and inhibits production of anti - inflammatory hormones. As a result, we are more vulnerable to anti inflammatory conditions and we can develop problems with allergic reaction, blood pressure, clotting, cholesterol levels, hormone activity and immune functions.
DANGERS OF TRANS FATS
- Major researchers are linking autoimmune disease , heart disease, cancer, diabetes, reproduction problems as well as obesity. Multiple Sclerosis, Lupus, Graves disease, to trans fatty acids.
- According to the Harvard School of Public Health, trans- fatty acids double risk of heart attack and increase diabetes. Other research shows that they interfere with vision in children, interfere with cerebral cortex function (lower intelligence), interfere with liver detoxification, make platelets more sticky, correlate with increased prostate and breast cancers, interfere with insulin function, and in animals (no human studies done) interfere with reproduction. They also interfere with EFA functions, and make EFA deficiency worse.
CANCER: Consumption of trans fats is associated with increased rates of cancer in many studies; trans fats interfere with enzymes the body uses to protect itself against cancer.
DIABETES: Trans fatty acids interfere with the insulin receptors in the cell membranes, thus triggering Type II diabetes.
HEART DISEASE: Trans fats raise the levels of atherogenic lipoprotein-a (Lp(a)) in humans.
IMMUNE FUNCTION: Trans fats interfere with both B and T cell functions, thus reducing immune response.
FERTILITY AND REPRODUCTION: Trans fats interfere with enzymes needed to produce sex hormones; they decrease the levels of testosterone in male animals and increase the level of abnormal sperm.
LACTATION: In animals and humans, consumption of trans fats lowers the overall fat content in mother’s milk, thus compromising the nourishment to the infant. In addition, trans fats can cross the mammary gland into mother’s milk and interfere with neurological and visual development of the infant.
DEVELOPMENT AND GROWTH: Trans fats can cross the placenta, creating many problems for the developing fetus including low birth weight; they also interfere with the formation of long-chain polyunsaturated fatty acids needed for growth and development, especially development of the brain.
OBESITY: Women who consume trans fatty acids weigh more than women who do not consume trans fats, even though caloric intake is the same.
Foods to AVOID:
- Avoid “low-fat” or “fat-free” versions of all foods. Check the labels very carefully. While they may be fat free, the odds are high that they are loaded with refined sugars (which are sure to add inches to your waistline). Don’t equate calories with fat. Just because a product is labeled “fat-free” doesn’t mean it’s “calorie-free.” Eating a bag of “fat-free” cookies is not without its consequences.
Sources of trans fats
Many people think of margarine when they picture trans fats, and it’s true that some margarines are loaded with them. However, the primary source of trans fats in the Western diet comes from commercially-prepared baked goods and snack foods:
- Baked goods – cookies, crackers, cakes, muffins, pie crusts, pizza dough, and some breads like hamburger buns
- Fried foods – doughnuts, French fries, fried chicken, chicken nuggets, and hard taco shells
- Snack foods – potato, corn, and tortilla chips; candy; packaged or microwave popcorn
- Solid fats – stick margarine and semi-solid vegetable shortening
- Pre-mixed products – cake mix, pancake mix, and chocolate drink mix
Be a Trans Fat Detective
- Completely eliminate trans fats from your diet.
- There’s a problem with “fat-free” food labels. Major food manufacturers, in an attempt to profit from the “low-fat” message, have developed all kinds of “low-fat” and “fat-free” food alternatives. For most of these products, the fat is taken out and replaced with undesirable non-nutritive alternatives such as refined sugars, chemical “fat substitutes” like Olestra,
- and artificial sweeteners like aspartame, Splenda®, etc. As a result, conditions such as heart disease, stroke, obesity, and diabetes have been increasing dramatically, because fat is being replaced with unhealthy ingredients.
- When shopping, read the labels and watch out for “partially hydrogenated oil” in the ingredients. Even if the food claims to be trans fat free, this ingredient makes it suspect.
- When eating out, put fried foods, biscuits, and other baked goods on your “skip” list. Avoid these products unless you know that the restaurant has eliminated trans fat.
- Avoid fast food. Most states have no labeling regulations for fast food, and it can even be advertised as cholesterol-free when cooked in vegetable oil.
- When eating out, ask your server or counter person what type of oil your food will be cooked in. If it’s partially hydrogenated oil, run the other way or ask if your food can be prepared using olive oil, which most restaurants have in stock.
How Margarine and Shortenings are Made
Manufacturers start with the cheapest vegetable oils, extracted at high temperatures
and pressures from corn, cottonseed, soybeans, safflower seeds and canola.
The last fraction of oil is removed with hexane,
a carcinogenic solvent.
The oils, already rancid from the extraction
process, are steam cleaned. This destroys all
the vitamins and antioxidants, but pesticides
and solvents remain.
The oils are mixed with a finely ground nickel
The oils are then put in a reactor where at
high temperatures and pressures, they are
flooded with hydrogen gas. The molecular
structure is rearranged - what goes into the
reactor is a liquid oil, what comes out is a
smelly, lumpy, gray semi-solid.
Soap-like emulsifiers are mixed in to remove
all the lumps.
The oil is steam cleaned (again!) to remove
the odor of chemicals.
The oil is then bleached to get rid of the gray
color. (Margarine's natural color, an unappetizing gray) Dyes , synthetic vitamins and strong flavors must then be added to make it resemble butter.
A natural yellow color is added to margarine - synthetic coloring is not allowed!
The mixture is packaged in blocks or tubs and
promoted to the public as a health food.
Saturated fats are a type of fat found in animal products, such as meat and dairy. This type of fat is solid at room temperature and differs from other types of fats in that they do not contain double bonds between carbon atoms, and are fully saturated with hydrogen atoms.
What foods contain unhealthy omega-6 fatty acids?
Commercially raised meat, poultry, dairy and eggs, as well as vegetable oils made of corn, soy, vegetable, safflower, peanut, and sunflower. Chickens fed with corn or soy produce eggs with high pro-inflammatory omega-6s.
What are the potential harms of omega-6 fatty acids?
- Suppresses immune function
- Promotes inflammation
- Promotes blood clotting
- Stimulates the formation of new blood vessels supporting cancer growth
Stimulates the production of tumor-promoting growth factors, and activates a cancer-promoting gene called ras-p21 associated with uncontrolled cell replication and tumor growth.
This type of fat is also most known for raising LDL cholesterol, which is also referred to as your “bad” cholesterol).
Saturated fats are non - essential fats. This means that our body does not need them added to our diet. Animal fats and chocolate found in dairy and meat are high in saturated fats called stearic acid. Stearic acid may not cause raise LDL, levels (cholesterol) but it still increases inflammation, an emerging risk factor in cardiovascular disease development, as well as in cancer and many other diseases.
Saturated fats are a type of fat found in animal products, such as meat and dairy. This type of fat is solid at room temperature and differs from other types of fats in that they do not contain double bonds between carbon atoms, and are fully saturated with hydrogen atoms.
This type of fat is also most known for raising LDL cholesterol, which is also referred to as your “bad” cholesterol).
Saturated fat has long been associated with increased risk of heart disease, stroke, and even cancer. While such evidence is controversial, it still doesn't hurt to limit intake of saturated fats. The key word being limit and not eliminate. Don't substitute anything on this list with trans fats, or margarine, as they are now seen as being even worse for health than natural saturated fats. The RDA for saturated fat is 20 grams per day. Below is a list of the top ten foods highest in saturated fat. (The Reference Daily Intake or Recommended Daily Intake (RDI) is the daily intake level of a nutrient that is considered to be sufficient to meet the requirements of 97–98% of healthy individuals.)
Hydrogenated Oils (Palm, Coconut)
With every carbon bond saturated by a hydrogen atom, hydrogenated oils are, by definition, the food with the highest amount of saturated fat. Commercially processed palm kernel and coconut oils are 93% saturated fat, accounting for around 470% of the RDA per 100 gram serving, 13g (65% RDA) per tablespoon. Natural palm and or coconut oil contains slighty less saturated fat at 86.5g (433% RDA) per 100g serving, and 12g (61% RDA) of saturated fat per tablespoon.
Coconut is often used in sweet confections like cakes and candy bars. Dried coconut can also be found in some Asian curries and soups. Dried unsweetened coconut contains 57 grams of saturated fat per 100 gram serving, or 286% of the RDA. The sweetened flake variety of coconut contains half as much saturated fat at 26 grams or 132% RDA. The raw coconut meat has 27 grams per 100 gram serving or 148% of the RDA.
Common in cakes, cookies, on bread, and vegetables, butter is everywhere. 100 grams of butter packs 51 grams (257% RDA) of saturated fat, one stick has more with 58 grams (290% RDA), and one table spoon contains 7 grams or 36% of the RDA.
Rendered Animal Fats (Tallow, Suet, Lard, Shortening (Includes vegetable)
These fats are typically used to make burgers, meatballs, sausages, gravy, or fried foods. In general these fats are around 40% saturated fat, with a 100 gram serving providing between 35-45 grams or 180-225% RDA. Bacon grease is 40% saturated fat, 195% RDA per 100 grams. Vegetable shortenings will also contain similar quantities of saturated fats.
Dark chocolate is a nutrient and antioxidant packed food that is probably your best source of saturated fat, just remember, moderation! One hundred grams of pure baking chocolate (about a cup) will provide 32g saturated fat (501% RDA). A bar of milk chocolate in contrast has 9.1 grams of saturated fat, or 46% of the RDA. Pure cocoa powder contains hardly any saturated fat at all, less than 2% and can be used as a good substitute in baking, or in preparing Chocolate Banana Pudding. Some types of Cocoa powder may contain up to 25% saturated fat, so check nutrition labels to be sure of the saturated fat content.
Fish Oil (Menhaden and Sardine)
Even though fish and fish oils do carry good omega 3 fats their quantity of saturated fats should not be ignored. The fish with the most saturated fats are Menhaden and Sardine oils (30% saturated fat), Cod liver oil (23%), Herring oil (21%), and Salmon oil (20%).
A vegetarian source of protein, and also a good source of calcium, cheese is a tasty addition to most any dish. Hard goat cheese contains the most saturated fat at 24 grams per 100 gram serving, or 123% of the RDA. It is followed by Cheddar (105% RDA), Roquefort (96% RDA), Fontina (96% RDA), and Gjetost, Gruyere, Muenster, Monterey, and Parmesan all at 95% RDA per 100 grams, or about 20% saturated fat.
Nuts and Seeds (Pilinuts, Brazilnuts, Macadamia)
Packed with vitamins, minerals, and heart healthy fats and fibers, nuts and seeds are a great snack food, particularly if they are dry roasted unsalted. They do, however, also carry saturated fats, the highest being pilinuts at 31% saturated fat, or 156% RDA per 100 grams. It is followed by Brazil nuts (15% saturated fat), Macadamia (12%), Watermelon seeds (10%), Cashews (10%), Pine nuts (10%), and Sesame Seeds (9%).
Processed Meats (Sausage and Pâté)
Sausages and Pâté contain a lot of the animal fats that are #4 on this list, so it is no surprise that they appear here. Most sausages and pâtés are 15% saturated fat. A single serving of Bratwurst (84 grams) will have 12.5 grams of saturated fat for 63% of the RDA.
The classic topping to cakes, pies, and coffees, whipped cream is about 14% saturated fat. One hundred grams provides 14 grams of saturated fat, or 69% of RDA. One cup provides 41% RDA, and a tablespoon(3g) provides 2% RDA.
Omega Fatty Acids
Omega-3 fatty acids: Super-fats for the brain and heart
Omega-3 fatty acids are a type of polyunsaturated fat. While all types of monounsaturated and polyunsaturated fats are good for you, omega-3 fats are proving to be especially beneficial.
We’re still learning about the many benefits of omega-3 fatty acids, but research has shown that they can:
- Prevent and reduce the symptoms of depression
- Protect against memory loss and dementia
- Reduce the risk of heart disease, stroke, and cancer
- Ease arthritis, joint pain, and inflammatory skin conditions
- Support a healthy pregnancy.
Omega-3 fatty acids and mental health
Omega-3 fatty acids are highly concentrated in the brain. Research indicates that they play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as emotional health.
Getting more omega-3 fatty acids in your diet can help you battle fatigue, sharpen your memory, and balance your mood. Studies have shown that omega-3s can be helpful in the treatment of depression, attention deficit/hyperactivity disorder (ADHD), and bipolar disorder.
There are several different types of omega-3 fatty acids:
- EPA and DHA –. Both are found in abundance in cold-water fatty fish.
- ALA – Alpha-linolenic acid (ALA) comes from plants. The best sources include flax seed, walnuts, and canola oil.
1. Green vegetables contain good fats, but in very small quantities. To get 2 tablespoons of good fats, a person would have to eat over 60 pounds of vegetables per day. That is impossible.
2. Seeds and nuts are richer sources of EFAs. But there is no seed or nut that gives an optimum ratio of omega-3 to omega-6 to keep us healthy in our present situation with food habits. Flax is the richest source of omega-3, but a poor source of omega-6. Sunflower and sesame seeds contain omega-6 but no omega-3. So we must mix and match these seeds to get both EFAs in the right quantities and ratio.
3. High fat, cold water fish such as sardines, salmon, trout, herring, and mackerel contain omega-3 and omega-6 derivatives. Eating fish is preferable to using fish oil capsules, due to contamination of fish oils with mercury, pesticides, and PCBs, and due to damage done to fish oils during processing.
Some people avoid seafood because they worry about mercury or other possible toxins in fish. However, most experts agree that the benefits of eating two servings a week of these cold-water fatty fish outweigh the risks.
If you’re a vegetarian or you don’t like fish, you can still get your omega-3 fix by eating algae (which is high in DHA) or taking a fish oil or algae supplement.
4. Oils made with health in mind: pressed from organically grown seeds under protection of light, air, and heat; filtered and filled into dark glass bottles under the same protection; boxed to keep out all light; refrigerated during storage at the factory, in stores, and in the home; and used with care in food preparation (never used for frying, sautéing, or baking).
How do we use good fats in foods?
Good fats can be used in any food. They enhance flavors, suppress appetite, and improve the absorption of oil-soluble nutrients in foods. Oil-soluble nutrients are poorly absorbed when there is too little fat in our foods.
Good fats make good salad dressings. They can be mixed in vegetable juices, added to hot soups, to steamed vegetables. They make good dips. They make spicy dishes and strong flavors smoother. They enhance the mouth-feel of foods.
Good fats can be mixed in protein shakes, yogurt, bean dishes, cooked (low fat) fish, and other meat.
Good fats can be mixed in applesauce, and enhance the flavors of fruit juices, especially the tropical ones: pineapple, mango, coconut, orange, and others.
Good fats also enhance the flavors of sauces used in pasta and other dishes, and are really nice with potatoes. However, remember that eating too much starch or sweet food increases fat production by your body.
Don't blame good fats for overweight. Research has clearly shown that they can decrease fat in the body by burning it faster, slowing down fat production, and increasing energy, activity, and heat, all of which burn more calories.
If your weight increases after taking good fats, decrease your intake of sweets, starches, and even fruit.
Choosing the best omega-3 supplement
With so many omega-3 and fish oil supplements and fortified foods, making the right choice can be tricky. These guidelines can help.
- Avoid products that don’t list the source of their omega-3s. Does the package list the source of omega-3 fatty acids? If not, chances are it’s ALA (sometimes from plain old canola or soybean oil), which most Westerners already get plenty of.
- Don’t fall for fortified foods. Many fortified foods (such as margarine, eggs, and milk) claim to be high in omega-3 fatty acids, but often, the real amount of omega-3 is minuscule.
- Look for the total amount of EPA and DHA on the label. The bottle may say 1,000 milligrams of fish oil, but it’s the amount of omega-3 that matters. Read the small print. It may show only 300 mg of EPA and DHA (sometimes listed as “omega-3 fatty acids”), which means you’d have to take three capsules to get close to 1,000 milligrams of omega-3.
- Choose supplements that are mercury-free, pharmaceutical grade and molecularly distilled. Make sure the supplement contains both DHA and EPA. They may be hard to find, but supplements with higher concentrations of EPA are better.
Fish oil supplements can cause stomach upset and belching, especially when you first start taking them. To reduce these side effects, take them with food. You may also want to start with a low dose and gradually increase it, or divide the dose among your three meals.
Damaged fat: When good fats go bad
A good fat can become bad if heat, light, or oxygen damages it. Polyunsaturated fats are the most fragile. Oils that are high in polyunsaturated fats (such as flax-seed oil) must be refrigerated and kept in an opaque container. Cooking with these oils also damages the fats. Never use oils, seeds, or nuts after they begin to smell or taste rank or bitter.
These fatty acids are essential for the entire cardiovascular system and are particularly good for lowering and balancing cholesterol levels and maintaining artery health.
They are well known and researched for their effects at decreasing cardiovascular disease and related ailments.
Other Health Benefits of An Omega Fatty Acid! A primary function of EFAs is the production of prostaglandins, which regulate body functions, such as heart rate, blood pressure, blood clotting, fertility, and conception. They play a role in immune function by regulating inflammation and encouraging the body to fight infection.
EFAs are great for colon health, helping to decrease yeast overgrowth (candida), especially when combined with enzymes, greens, and probiotics. EFAs also promote a healthy colon by reducing inflammation that leads to leaky gut and food allergies.
EFAs form a barrier in our skin that protects against moisture loss and dehydration, providing smooth, supple youthful skin.
Diet and Weight Loss:
The proper balance of essential fatty acids helps prevent addictions to foods. They also ease the intensity of symptoms during the transition from processed foods to healthier food choices. In essence, an essential fatty acid can satisfy the cravings that result from not getting the nutrients we need.
EFAs elevate mood and lift depression. This is a common reason why some people overeat. They enhance feelings of joy and increase energy levels, so we feel like being active and alive again.
Top Food Sources:
The short chain of Omega 3 fatty acid (AFA) is frequently found in green leafy vegetables.wild edible green that contains more Omega 3 than any other plant known.
Here are some other sources of Omega fatty acids:
- Blue-green algae
- Flax seed oil
- Chia seeds
- Hemp seed
- Marine phytoplankton
- Nuts and seeds
- Additional supplementation can be required from fish sources and krill oil. Krill oil is a new product from Antarctica that is extracted from concentrated krill population living in pristine, cold ocean waters.
- Also, some elect to eat fish or seafood on occasion to ensure proper balance of these omega fatty acid levels.
- Sometimes, evening primrose oil and borage oil can be vegan alternatives to animal based sources.
| Good fats are healthy fats that are derived from raw plants and there oils. Both saturated and unsaturated fats are healthy to the body, especially when they are RAW.|
Types of Fats:
- Saturated Fats - tend to be the most stable (especially medium chain fatty acids) and less effected by heat or light. Saturated fats become solid at colder temperatures.
- Monounsaturated Fats - are found in abundance in raw plant fats, especially in the form of oleic acid. They are second best to saturated fats as far as stability goes.
- Polyunsaturated Fats - are the essential fatty acids that maintain the ability to bind with toxins. They are the most healing fat for the body, but the most volatile to heat or oxidation, and thus damaging when cooked.
Raw Fats VS Cooked Fats!
- Research consistently shows that fried (over-heated) fats correlate with increased cancer and cardiovascular problems. The oils best for our health, those richest in the healing essential fats, become most toxic when fried. But frying heat also damage hard, stable, saturated tropical fats and butter.
The browned (burned) parts of fried, deep-fried, toasted, roasted, baked, broiled, barbecued foods are toxic. By definition, toxic means: 'of, or relating to, poison'. And poison, by definition, is: 'any substance that, when introduced into or absorbed by a living organism causes death or injury'. Either quickly, or slowly. In the case of toxic oils, they do their poisoning job slowly.
The inner part of burned (browned) foods is fine, because it does not reach burning temperatures-it is actually steamed in the water it contains.
The best oil for frying? If health is what we want, water is the only oil appropriate for frying. We're back to steaming, poaching, boiling, or pressure cooking our foods. Or, even better in most cases, eating them raw.
- Cooking fats or oils denatures them, making them harmful to the body. They become dense, heavy and clog the blood, lymph and digestive system. In addition, cooking prohibits them from being digested and eliminated, producing excess weight gain, as well as, excess strain on the liver.
If you are going to choose an oil to cooked with, coconut oil is the very best oil to use because it is the most stable at high temperatures. It is, however, more beneficial to the body when consumed in its raw state.
- Cooked fats contain trans-fatty acids, which are the source of harmful free radicals. They are also difficult to digest because the valuable lipase enzyme is destroyed. Lipase enzymes help to break down the fat molecules and prevent weight gain.
The cells themselves become more susceptible to carcinogens, chemicals, free radicals and salt build up. As a result, the entire body becomes weak and unable to protect against disease, ultra violet sunlight and cancer.
Good Fats for Weight Loss!
Raw saturated good fats, on the other hand, with their lipase enzymes still intact, work to burn body fat as fuel. Lipase enzymes in raw plant fats, such as coconut oil, split fat molecules and break up deposits of cooked, unhealthy fat accumulation in the cell walls and tissues.
Cooked fats, as mentioned, build fat in the body because they can not be easily digested.
Good fats or raw plant fats are extremely important for health and health in the following ways:
- Insulate, protect nerve tissue, and lubricate the body
- Are easily processed and dispersed by the liver
- Contain essential Omega 3 and Omega 6 fatty acids
- Deliver the minerals from other foods into the bones and body tissue.
- Shield against environmental pollutants and toxic overloads
- Moisturize and beautify skin and hair
- Source of antioxidants; increasing longevity
- Contain no cholesterol in raw plant fats, only animals fats
Stabilize and ground the body
Eating more raw plant fats satisfies cravings for cooked meats and starch-type foods when transitioning over to a "high" raw food diet. Raw fatty foods and oils are great to add to spicy dishes to cut there intensity and make them less drying to the body.
There is no cholesterol in good fats derived from raw plant sources. Cholesterol is produced naturally in the human body, but it is not present in the plant kingdom.
Replace the unhealthy, processed, refined and heated fats in your healthy diet plan with good fats to eat from our healthy fats list. They protect the body from aging effects and reduced free radical exposure.
Healthy Fats List
Oils To prevent oxidation from light, all oils should really be stored in dark glass. These are the ONLY oils we use and recommend to be part of unhealthy diet.
Coconut Oil - is a saturated fat and one of the best fats for weight loss because it increases metabolism. High quality virgin, centrifuge extracted coconut oil is the best oil that does not involve high heat or the use of harsh chemicals. Coconut oil is a must in a healthy diet plan for its exquisite list of health benefits.
Olive Oil - is mainly a monounsaturated fat and is a great way to lubricate the body tissues. Probably the most popular oil, it is important to get high quality, cold pressed, extra virgin oil for superior nutrition. This thick green oil is amazing in dressing, sauces, and many recipes.
Flax seed oil - in studies at the Gerson Institute, it was proven that flax seed oil was the only oil that did not make cancerous tumors grow in size. Flax seed is well known as a great source of Omega 3 fatty acids, but because of this characteristic is extremely sensitive to oxidation and must be keep refrigerated to preserve its fatty nutrients.
Hemp seed oil - pressed from the seed of the hemp plant, this oil is highly nutritious. It has been used for thousand of years (under the Chinese name "Ma Zi") for its extremely high content of essential fatty acids (the highest in the plant world), essential amino acids and protein nutrients.
Good Fats To Eat:
Getting more good, unsaturated fats in your diet
Okay, so you realize you need to avoid saturated fat and trans fat… but how do you get the healthy monounsaturated and polyunsaturated fats everyone keeps talking about?
- Dress your own salad. Commercial salad dressings are often high in saturated fat or made with damaged trans fat oils. Create your own healthy dressings with high-quality, cold-pressed olive oil, flax seed oil, or sesame oil.
- Coconut - the flesh of the coconut is one of the best forms of raw, saturated good fat to eat. Coconut meat provides a rich, flavorful texture in shakes and a variety of recipes, like our raw chocolate cake.
- Avocado - dominant in monounsaturated fats, avocados are a great source of raw plant fat and high on our healthy fats list. Essential to a raw vegan diet for yummy goodness and creamy texture in many healthy recipes, raw desserts, and raw soups. Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.
- Snack on olives. Olives are high in healthy mono = unsaturated fats. But unlike most other high-fat foods, they make for a low-calorie snack when eaten on their own. Try them plain or make a tapenade for dipping. Cook with olive oil. Use olive oil for stove top cooking, rather than butter, stick margarine, or lard. For baking, try canola or vegetable oil.
- Nuts - nuts and seeds contain combination's of both monounsaturated fat and polyunsaturated. Flax seeds, hemp seeds, sesame, sunflower, and walnut all have significant portions of polyunsaturated fat levels. Reach for the nuts. You can also add nuts to vegetable dishes or use them instead of breadcrumbs on chicken or fish.
- Durian - durian is one of the rare fruits, aside from olives and avocados that contain the good fats to eat, along with a creamy custard like texture. That is, if you can get past the smell! They can be intense.
The Truth about Dietary Fat and Cholesterol
Cholesterol is a fatty, wax-like substance that your body needs to function properly. In and of itself, cholesterol isn’t bad. But when you get too much of it, it can have a negative impact on your health.
Cholesterol comes from two sources: your body and food. Your body (specifically, the liver) produces some of the cholesterol you need naturally. But you also get cholesterol directly from any animal products you eat, such as eggs, meat, and dairy. Together, these two sources contribute to your blood cholesterol level.
Good vs. Bad Cholesterol
As with dietary fat, there are good and bad types of cholesterol. HDL cholesterol is the "good" kind of cholesterol found in your blood. LDL cholesterol is the "bad” kind. The key is to keep HDL levels high and LDL levels low. High levels of HDL cholesterol help protect against heart disease and stroke, while high levels of LDL cholesterol can clog arteries, increasing your risk.
Research shows that there is only a weak link between the amount of cholesterol you eat and your blood cholesterol levels. The biggest influence on your total and LDL cholesterol is the type of fats you eat—not your dietary cholesterol. So instead of counting cholesterol, simply focus on replacing bad fats with good fats.
- Monounsaturated fats lower total and bad (LDL) cholesterol levels, while increasing good cholesterol (HDL).
- Polyunsaturated fats lower triglycerides and fight inflammation.
- Saturated fats raise your blood cholesterol.
- Trans fats are even worse than saturated fats, since they not only raise your bad LDL cholesterol, but also lower the good HDL cholesterol.