Eating Fat Won’t Make You Fat
Eating fat will not clog up your arteries, or cause heart disease.
We have been told for years that fats, especially saturated fats, are bad; don’t believe it. Saturated fat is not unhealthy. There is no proven link between eating fat and heart disease or high cholesterol. Our liver produces about 75% of the cholesterol in our bodies. Only 25% comes from the food we eat. In fact some fats are essential to your health. The only fats that you should avoid are highly processed oils and trans fats used in processed foods. This includes margarine.
Learn why you should eat coconut oil daily
We need Omega-3 fatty acids.
There are eleven types of Omega-3 fatty acids. The most important three types for people are DHI, EPA, and ALA. Animals such as fatty fish are the main source of DHI and EPA, while plants such as flaxseed, chia, and walnuts provide ALA. Our bodies cannot produce ALA, we must get it from foods or supplements in our diet. Our bodies can potentially produce DHI and EPA if we have ALA.
Saturated fat is not unhealthy.
Coconut oil, for example, is nutritious and is the most saturated oil you will find at about 90%. Coconut oil is unique in that it is a medium chain triglyceride oil. This MCT type oil is metabolized differently than other fats which are mostly long chain and short chain triglycerides. MCT’s provide a quick source of energy. Coconut oil will withstand heating up to about 350 deg f. Butter is another highly saturated fat at about 70% fatty acids and about 25% monounsaturated fatty acids. Butter is a complex fat containing over 400 different fatty acids and contains some short chain triglycerides which may reduce digestive inflammation. If clarified into ghee it can be heated to high temperatures.
The most common source of monounsaturated fat is olive oil. Extra virgin olive oil is a little over 70% monounsaturated fat. It also contains a healthy ratio of Omega-6 and Omega-3 fats as well as vitamins E and K. Palm oil and avocado oil are more examples of monounsaturated oils. These are healthy oils but should not be heated to high temperatures.
Eating and cooking with animal fat
Animal fats such as lard, bacon drippings, and tallow vary in their makeup depending upon the diet of the animal it came from. If grass fed, the fat would be more monounsaturated and saturated. If grain fed there will be more polyunsaturated fat. One of the advantages of cooking with animal fat besides the great taste is that these fats are more heat stable than vegetable oils so you can cook at higher temperatures.
The least healthy oils you can eat.
When it comes to eating fat, the ratio of Omega-3 to Omega-6 fatty acids are important. As I mentioned above, our bodies cannot synthesize Omega-3 acids. We can however produce Omega-6 acids. The following group of oils has a high ratio of Omega-6 fats. The surprising thing is that these oils are the ones we have been told are healthy.
The oils to not eat, surprise, surprise.
Grapeseed oil most of which is extracted using toxic chemicals.
Vegetable oil, extracted from unfermented soybeans, inhibits vitamin and mineral absorption and can cause hormone imbalance.
Canola/ rapeseed oil is made mostly from GMO plants. High heat is used to extract this oil which oxidizes it. Then it is bleached and deodorized.
Corn oil is also too high in Omega-6 fats and is a highly processed oil, a high percentage of which comes from GMO grain.
All of these oils are heat sensitive and oxidize if used for cooking which releases free radicals. These oils are all unstable and prone to going rancid.
Final thoughts on fat
Once again it turns out that more natural and less processed foods are the healthiest. Being a diabetic means that you need to avoid or limit certain foods. Do not deprive yourself of these healthier and taster fats. Eating these fats in moderate amounts can help normalize blood sugar, keep you satiated longer and help curb cravings.
As always, thanks for reading