The science behind saturated fats. The history behind the myth that fats make you fat. The best healthy fats to incorporate into your daily life.
Contrary to what past generations have been taught, fats DO NOT make you fat. More and more studies are being done to debunk the myth and science is showing that we need more saturated fat and not less. Many people born in the 50's and beyond were bombarded with the "fat free" agenda marketed on every single food product out there. Thus a disease prone generation was born and only now are we finally realizing the real culprit for all disease, refined sugars and processed foods. But we will save that topic for another day. Fat is the real star here.
A few Interesting facts about our body and fats:
Your brain is the fattiest organ in your body and consists about 60% fat, therefore is best fueled by healthy fats.
Healthy fats increase your good cholesterol (HDL) and have the ability to lower bad cholesterol (LDL)
Your body prefers fat (ketones) as an energy source rather than carbohydrates (glucose-sugar)
Fats will help you feel fuller and more energized for longer, whereas carbohydrates will burn off quicker leaving you feeling depleted and fatigued
Unfortunately, many are still unaware of the fact that we need healthy fats in our daily lives to maintain optimal health. See the thing is, many believe the myth that says fat has more calories and more calories equals weight gain. Although dietary fat contains more calories, however, all it does is make you fuller for longer. The idea is that you become "fat" adapted and train your body to use fat as its energy source. Say you eat a salad with greens, veggies, and a low-fat dressing. You are most likely going to be hungry within a couple hours. Your insulin levels are up after you eat, and after two hours you eat again. Your insulin levels dip just a little bit after your meal but because you are hungry and ate soon after your last meal, your insulin levels remain heightened.
Although the salad was not unhealthy, you did not give your body enough time between your last meal to lower its insulin levels and drop into your fat stores. Thus keeping your insulin and blood sugar high and causing your body to hold on to fat.
Now for example, you have that same salad but maybe you add pumpkin seeds, hemp seeds, nuts, avocado, boiled egg, and a full fat olive oil vinaigrette. Still healthy, but a lot more calories and a lot more fat. However, you notice you are not as hungry right after you eat and maybe even 4-5 hours after. Why? Because those fats are helping to keep you full. Your insulin spiked after your meal but because you are still full and you don't feel the need to eat right away, both your insulin and blood sugar levels have enough time to dip and break into your fat stores for more energy. Again, keeping you fuller and energized, not depleted.
To wrap it up, you may be wondering what kind of fats are considered "healthy" and which ones aren't So here's a few simple lists to break it down-
Nourishing fats:
Coconut oil
Extra virgin coconut oil
Butter from grass fed cows or Ghee (clarified butter)
Raw/activated nuts
Pasteurized meats
Fatty fish
Seeds
Avocado
Organic pastured eggs
Olives
Cod liver oil
Fats to limit or eliminate:
Fat free dairy
Margarine
Trans fats
Canola oil
Vegetable oil
Sunflower oil
Safflower oil
Vegetable fats
Polyunsaturated fats
If you choose to incorporate these healthy fats into your diet I can assure you, you will see a difference in your vitality.
If you want to do the research and see for yourself here are a few sources that you can do so:
Fats Don't Make You Fat by Dr. Mark Hyman
Dr. Mercola's site has great information
Fat for Fuel; By: Dr. Mercola
Why We Need Animal Fats for Health and Happiness; Sally Fallon Morell
Of course there are many more sources out there but those are just a couple. I hope now you know that fats will most certainly not make you fat but in fact improve your health on so many levels.
That's all for now,
Kare
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