For decades fat has been demonised in nutrition, warning against heart disease and other health issues. What never gets mentioned is the type of fat that causes these issues and what the difference is from one fat to another, and how it effects the body.
This all came about from a study conducted by a scientist named Ancel Keys who conducted the ‘7 Countries Study’ in 1958. In this study he research countries that had the highest fat and cholesterol consumption with the correlation to the highest mortality rate. What he didn’t disclose at the time however was that he in fact studied 22 countries, but only presented on the 7 countries that fit his hypothesis. The World Health Organisation at the time were desperate for an answer as to why there was an alarming increase in heart disease so accepted whatever theory was presented to them, as they needed to present an answer to the public. What they didn’t do, was research the validity of the study or the conclusion resulting from the study.
So the low fat era was born. Here’s a logical question for you then; if a low fat and low cholesterol diet was the answer, why is it that we are in a heart disease crisis 60+ years later instead of having the issue resolved?
In 2014 Time magazine published the truth on what a fallacy this all was.
The answer, because it has to do with the fact that it all depends on what fat you are consuming, and what level of sugar you are consuming. You see the other 15 countries in the study that Keys ignored, had the highest mortality rate and heart disease rates because they consumed high levels of sugar, which the body then converts to fat; trans-fats and visceral fat, and the highest amount of processed food consumed which contain trans-fats.
Various Fats – Definitions
Triglycerides are three molecules of fatty acids that link together and travel through the blood used as energy source. Any triglycerides not used get stored as subcutaneous fat, the fat the sits over the muscle and under the skin.
Trans-fats are fats that have been manufactured or transformed through chemical processing, warping their composition and making them bio-unusable by the body. These increase the risk of heart disease and mortality.
Cholesterol:
HDL (High density lipoproteins, known as ‘good cholesterol’) are large, round, buoyant and fluffy lipoproteins, travelling through the arteries freely. They take cholesterol from the cells through the body and back to the liver for filtering.
LDL (Low density lipoproteins, known as ‘bad cholesterol’) are small, round, buoyant and fluffy lipoproteins, travelling through the arteries freely. They take cholesterol from around the body to the cells.
VLDL (Very low density lipoproteins, which are in fact the ‘bad cholesterol’) are lipoproteins that have had the cholesterol removed. They are warped in shape, get stuck in artery walls and increase inflammation and arteriosclerosis.
Cholesterol is a type of lipid like all fats. 85% of the body’s cholesterol is manufactured in the body to fight off inflammation. 50% of breast milk is made of cholesterol to help optimal growth in infants.
Good fats include but are not limited to:
- Omega 3 – these are essential fatty acids that our body cannot manufacture therefore we need to consume them.
- Found in foods such as:
- Fish
- Seeds
- Nuts
- Pastured eggs
- Meat and dairy from grass fed animals
- Omega 6 – these can be manufactured by our body and are consumed in high levels, so no need to go out of your way to add extra.
- Found in food such as:
- Vegetable oils
- All animal products
- Nuts
- Seeds
- Monounsaturated fats – liquid at room temperature, solid in the fridge
- Found in food such as:
- Olive oil
- Plant based oils
- Nuts
- Seeds
- Polyunsaturated fats – liquid at both room temperature and fridge
- Found in food such as:
- Plant based oils
- Nuts
- Seeds
- Saturated fats – solid at room temperature (can liquify if the room temp warms up) and liquid when heated
- Found in food such as:
- All animal products
- Coconut oil
- Found in food such as:
- Found in food such as:
- Found in food such as:
- Found in food such as:
- Found in foods such as:
NB – most food contains various levels of monounsaturated, polyunsaturated and saturated fats. They are simply classified in line with what they contain most of.
Food Choices to Consume:
- Pastured Duck or Goose fat
- Pastured and/or free-range eggs
- Grass fed lard
- Organic and/or grass fed butter or ghee
- Coconut oil
- Olive Oil
- Flax seeds
- Nuts
- Seeds
- Seafood
- Avocado and Macadamia oils
Bad fats include but not limited to:
- Vegetable oils (including sesame and rice bran oil)
- Canola or rape seed oil
- Margarine
- Fats found in processed food that have been altered turning them into ‘trans-fats’. Look in ingredients for the words ‘trans-fat’, ‘hydrogenized’ or ‘partially hydrogenized’.
The Benefits of Good Fats and Cholesterol:
- They help synthesise ALL hormones including
- Serotonin – happy hormone
- Melatonin – sleep hormone
- All sex hormones
- Thyroid hormone
- They keep your cells round, protect the nucleus, keep them permeable, firm but not too hard, and keeps cells healthy
- Help improve immune function
- Increase your libido
- Increase fertility
- Required for bring function; 2/3 of the brain is made of fat and cholesterol
- Saturated fat contains Palmitic Acid and Stearic Acid which help the heart cope with stress
- Saturated fat produces lung surfactant which improves lung function. This reduces breathing symptoms such as Asthma and also helps with cardio fitness capacity, which promotes fat loss.
- Required to synthesise bile which is required for digestion. The better your digestion the better your fat loss results.
- Helps synthesise vitamin D required to absorb calcium for bone health
- Help reduce cortisol hormone, your stress hormone which then increases metabolism and promotes fat loss
- Help reduce inflammation in the body which promotes fat loss
- Monounsaturated fats help break down visceral fat, the dangerous fat that sits around your organs
- Omega 3 fats help regulate insulin sensitivity which means your body can manage your blood glucose more efficiently, reduce fat storage.
- Fat contains more calories than protein or carbs, which helps you feel satiated for longer, reducing your overall calorie intake for the day, helping fat loss.
- Coach Terri