Fats Part 2: Following on from yesterdays post on saturated fat and cholesterol, i had many questions inboxed and emailed to me on which fats to avoid, what fats to consume, can i cook with olive oil and butter etc, so today i thought i would give you a bit more of a detailed breakdown from yesterdays brief status on fats. For the majority of you out there, its advertised commercially on T.Vs, magazines, "undedicated" personal trainers that fats are BAD and they make you FAT. This is not entirely true, in-fact its far from the truth in some cases, Certain fats can actually help us burn stored body fat. We have what i like to call, good fats and bad fats, the problem is who ever decided to call fats "FATS" missed taking into consideration the different types of fats, and this is why there is so much confusion. What are fats? Fats have many jobs, they provide energy to the body and transport vital nutrients around our body, especially fat soluble vitamins, Vitamin A,D,E,K. When we consume good fats we can absorb these vitamins, that is one of the main issues with low-fat diets, people who follow low-fat diet protocols are generally lacking in essential Fat soluble vitamins. Good Fats also slow down the release of nutrients in the bloodstream,adding some fats to each meal will help stabilise blood sugar levels, eating a diet high in carbohydrates and low fat for most people will rise blood sugar levels too high throughout the day, when these levels are unbalanced through out the day our bodies fat burning process stops and fat storage starts. Adding fats to each meal keeps energy levels consistent and also helps keep your appetite down. Every study i have researched, and all the nutrition courses i have attending over the years, all relate back to omega 3-6 ratio balance, omega 3 and 6 are essential fatty acids and they cannot be produced by the body, this means we have to consume them regularly. But Most peoples diets are higher in omega 6 (pro flammatory foods) and low in omega 3 (inflammatory foods). Eating a diet rich in omega 6 foods ( think sunflower oil, vegetable oil, Some nuts) will cause inflammation internally, were as omega 3 consumption ( think wild fish, mackerel, salmon) will reduce inflammation. balancing this ratio is very important for health and body composition. Fats to cook with, most polyunsaturated fats we are led to believe are safe when cooking with is actually wrong, cooking with vegetable oil, sunflower oil turns toxic when heated up. Try cooking with these saturated fats for better health. Saturated fats to cook with: Extra virgin coconut oil coconut butter organic ghee grass fed butter Saturated fats to eat: Grass fed meat and animal fats Avocados Nuts(consume in moderation) Coconut Organic eggs Fat to cut down on and limit: (polyunsaturated fats) Low fat spreads nuts and nut oils/butters (healthy but consume in moderation! Grains (corn,wheat etc) Grain fed meat (not organic) Factory farmed poultry and eggs(not organic) At all costs Avoid sunflower oil, vegetable oil ( i used to fuel my van on this instead of diesel), soy and canola, These are always used in restaurants and takeaways. Fats to dress food with: (monounsaturated fats) Extra virgin olive oil Avocado oil Macadamia oil Fats to never eat: ALL hydrogenated or partially hydrogenated fats and oils. Hydrogenated fats chemically processed and cause excessive damage to cells, using these overtime will cause chronic diseases and huge weight gain, maybe not on the outside at first , but will build up around organs internally, away from the naked eye till you hit a health problem, then its too late. They also increase the ageing process. Baked products, biscuits pastries, cakes, savoury snacks, crisps. Processed foods, breakfast cereals, chips, crisps etc Takeaway foods and all general fast food outlets. Hope this brings some more light on the confusion of fats, if you feel this has benefited you or will benefit others, please share, any questions pop them in the comments bar! Try to eat organic produce where ever possible, if you cant afford organic produce, then cutting down on processed foods will help your health massively, remember we werent designed to eat factory made food when we were created so why eat it now! Simon Herbert
Posted on: Fri, 30 Aug 2013 09:42:08 +0000
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