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What about fat?

There is a lot of controversy over fat. The two types of fat agreed upon as healthy are omega 3’s and medium chain triglycerides. The universal fat to avoid is trans fat. As for all other fats, there is a lot of mixed research and debate on vegetable oils and saturated fat from animal sources. Some say vegetable oils such as olive oil is good, and other vegetable oils are bad. Others say all vegetable oils are bad and should be limited in the diet. Some say that all animal fat is bad and clogs your arteries, while others say animal fats are fine as long as they are from organic grass fed, free range sources. The research is mixed. So what should you do?

Fat tips:

  • Have diet high in omega 3s through consumption of fish low in mercury, PCBs, and other heavy metals.
  • Eat and drink lots of coconut and coconut products high in medium chain triglycerides. Try coconut milk and greek style coconut yogurt made by So Delicious.
  • Palm oil is also high in medium chain triglycerides. It is high in Vitamin E and carotinoids and has a high smoke point. This makes it one of the healthier fats to cook with. Now that everyone knows trans fat is bad for you, companies have changed over from the hydrogenated oils to the palm oil. Don’t be fooled! This only makes the fat in the junk food healthy. It does not make junk food a healthy choice.

What about saturated fat from meat?

  •   It is best to have organic grass fed meats as these do not involve exposure to hormones and antibiotics. They also have greater nutritional value (usually higher in omega-3).
  • The amount of meat or poultry that you consume in a meal should be approximately the size of a deck of cards (3 ounces).

What about dairy?

  •  Most people feel better eliminating dairy completely from their diet. That is because the only dairy they take in is pasteurized, homogenized, grain fed, and is often laden with antibiotics and hormones.
  • Digestive issues are the most well known reason for people to avoid dairy.
  • There is significant decrease in inflammation with many individuals that remove dairy from their diet.
    • i.e. significantly improving and/or curing skin conditions, seasonal allergies, arthritis, etc.
  • The exception to dairy is raw grass fed organic dairy.
    • This is the healthiest dairy one can put in their body. It retains all the vitamins, enzymes, protein, and fats in its natural form which allows them to be optimally utilized by the body.
    • This is not available in grocery stores. For a directory of where you can get grass-fed organic meats and dairy go to: http://www.eatwild.com/products/index.html

What about vegetable oils?

  • Try to replace the use of vegetable oils with coconut oil when possible. When you do use vegetable oil, make sure it is olive oil. Try to use it more for flavoring then for cooking.
    • i.e. roast or steam vegetables plain then add a little olive oil at the end for flavor
  • There are pros and cons to extra virgin olive oil. It has added nutrition such as chlorophyll and is less processed which is good. The bad side is that chlorophyll speeds up the oxidation process and makes it go rancid faster.
    • Tips for olive oil: Buy small bottles and add a drop of an antioxidant such as astaxanthin or natural vitamin E to the bottle. Make sure it is a dark glass bottle and store it in a dark cool space. This will decrease oxidation and keep it fresh for longer.
  • Limit Omega 6 fats like corn, soy, canola, sunflower, and safflower oil which have been shown to increase inflammation.
  • While canola oil has more mono- than poly- unsaturated fat, it is highly processed, altered, goes rancid easily, and cannot stand high heat. Most processed foods use canola oil. Try to avoid it when possible.

What about plant foods high in fat?

  • Avocados, coconuts, olives, and seeds are great additions to your diet and can be consumed liberally. The good fats make you full faster and longer. It also helps keep your blood sugar stable since fats slow digestion of carbohydrates.

What about nuts?

  • Almonds and walnuts are the healthiest nuts to consume.
  • Nuts and seeds are much better digested and arguably have greater nutritional value after being soaked in water overnight.
    • Steps: 1. Soak, 2. Rinse, 3. Dehydrate/bake/or let dry
  • Try to do organic if possible.
  • Buy plain. Watch out for seasoned nuts with additives.