Eating fat does not make you fat
Perhaps fat in food should have a different name because we so closely relate fat in our diet to fat build-up in our body. Surprisingly enough, good fat (yes, including animal fat) is not the suspect in gaining weight. In fact, fat in our diet helps satiate us and paired with low-carb intake, can actually help us loose weight.
More cholesterol in the diet can actually be good
That’s right, eating more cholesterol (found in animal fat) is not directly related to heart disease. It DOES NOT raise your cholesterol or contribute to atherosclerosis. Old studies were performed on rabbits, who are herbivores and not meant to eat meat. THEIR cholesterol rose. Except for a select few “hyper-responders,” the vast majority of people can eat cholesterol without it affecting their cholesterol levels. This is because we make most of the cholesterol in our blood in-house, and dietary cholesterol actually tends to suppress cholesterol synthesis. So guess what- when we eat cholesterol, our body makes less of it to keep the blood balanced.
The high-fat, low-carb talk It is difficult to gain weight on a high-fat, low-carb diet because fat is satiating. In fact, studies have shown that high-fat low-carb diets reduce weight, and particularly, they shed fat, leading to more of a lean body mass. Isn’t that what we’re after when we try to “lose weight”? On the other hand, dietary fat in the presence of large amounts of dietary carbs can make it difficult to access fat for energy, while dietary fat in the presence of low levels of dietary carbohydrates makes it easier to access fat for energy. So, lower your “bad” carb intake (sugars, refined grains like bread, pasta, crackers, cereal, white rice), enjoy the fat, and you could loose weight!
Cardiovascular studies for you science guys & gals A 2010 study in Japan showed fatty acid intake was “inversely associated with mortality from stroke”
A 2011 study shows that “reducing the intake of Carbohydrates with high glycaemic index is more effective in the prevention of Cardiovascular Disease than reducing Saturated Fatty Acids intake per se.”
A 2010 meta-analysis found “that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD (coronary heart disease) or CVD (cardiovascular disease).”
To read more, check out this blog from Marks Daily Apple.
The good fats to eat Animal fat – from grass-fed beef and animals raised without hormones, antibiotics, and fed a natural diet All oil you consume should be unrefined. If it doesn’t say it is, it probably isn’t. We refine oils to use them at high temps, but this turns some of the oil into trans fat. Clearly, if you are going to deep fry something, you’ll probably have to use a refined oil. To cook with: coconut oil, avocado oil, sesame oil, grass-fed butter or ghee, animal fat. To dress with: extra virgin olive oil (which is unrefined), sesame oil, peanut oil, any other oil that is unrefined. Stay away from palm oil (usually added to many peanut butters)- it is extremely bad for the environment. Good fatty snacks: raw nuts (try to avoid peanuts), avocados, boiled eggs I am not including dairy here because many people have a hard time with dairy; it’s homogenized and pasteurized which makes it harder for people to digest because it’s stripped of important enzymes. That said, I’m off to make some no-nitrate bacon! (on top of a huge salad of mixed greens, celery, avocado, and egg).
Enjoy your food!
photo by ericgonzalez50
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