Table of Contents:
- Where We Went Wrong
- How Dietary Fat Can Help You
- Good Kind vs Bad Kind
Before the 1970s, there was no fear of dietary fats. Everyone was heart-healthy. If our ancestors, homosapiens, the hunter-gatherers didn’t count calories, ate meat and animal fats, and were still lean, what does that tell us?
Where We Went Wrong
The problem of fat emerged around the great depression period where a man named Ancel Keys made havoc and politics in nutrition guidelines.
Ancel Keys and his research team collaborated with other scientists in 16 communities around the globe, recording diets, cholesterol, blood pressure, weight, and other stats.
However, in the recently published white paper, the team of experts addressed four myths and misconceptions about the Seven Countries Study. They looked at the original source material and interviewed researchers involved with the original study.
- Data was “cherry-picked” and countries were selected based on the desired outcome.
- France was purposely excluded from the study because of the “French paradox.
- Data in Greece Was Inaccurate Due to Lent
- Sugar was considered.
The US Government (in 2015) has finally accepted that cholesterol is not a nutrient of concern. The majority of the cholesterol in your body is produced by your liver. Your brain is primarily made up of cholesterol.
India took a u-turn in the APICON 2018 Meet.
Fats are the most misunderstood macro-nutrient. In reality, it is the preferred source of fuel over glucose. It gives 9kcal of energy per 1g.
Importance of Fats
- Fats and cholesterol are the building blocks for your hormones and your cell membranes.
- The superior source of fuel for the body.
- It also acts as a shock absorbent, synthesizes sex, and stress hormones.
- Cholesterol is associated with longevity
- It also produces Vitamin D
- Attacks viruses and bacteria
Low Cholesterol Results in
- Decreased life span
- Increased risk of cancer
- Increased risk of Alzheimer’s disease
- Increased risk of Parkinson’s risk
- No cardiovascular benefit
- Memory issues
- Increased stroke risk
- Increased risk of infection
How Dietary Fats Can Help You
Fatty acids and carbohydrates are opposites. To use fatty acids for energy, carbohydrate intake must be limited and restricted. When we consume fatty acids and carbohydrates together, we gain body fat.
Consuming fats along with sufficient protein will result in fat loss.
The more fat you eat, the more you will lose. It helps you lower your blood sugar levels, increases glucagon, reduces insulin.
When you restrict the amount of carbs, the body will break down stored triglycerides, creating molecules called ketones bodies to use as fuel.
Good Kind v/s Bad Kind
Saturated fats are good. Saturated molecules do not have an empty space in their bond. This prevents a free form of radical attack.
Examples of saturated types are cheese, butter, ghee, and coconut oil.
Cheese is a good low-carb option for keto dieters, and with hundreds of varieties on the market, there’s no shortage of options to choose from.
Exact nutrient composition varies depending on the type of cheese, many types are good sources of protein and calcium. Certain fermented varieties like cheddar or gouda also provide probiotics.
Enjoy slices of cheese with fresh veggie sticks or melt it over roasted or steamed vegetables. Try adding shredded cheese to salads or grilled meats.
Trans, mono, and polyunsaturated are bad kinds because they make our bodies susceptible to a free form of radical attack due to the empty spaces in their molecular bond.
Artificially produced trans chains are known for significantly increasing heart disease risk and should be avoided, regardless of the type of diet you’re following.
Trans chains are found in highly refined oils and commercially prepared processed foods, such as cakes, cookies, pastries, biscuits, and other ultra-processed snacks.
Trans chains are often indicated on an ingredient label under the names “partially hydrogenated oils” or “shortening.”
Healthful products include oily fish, avocado oil, nuts, nut butter, and cheese. A person should avoid processed meat products.
By planning meals ahead of time a person can reach the requirements for ketosis. It is also a good idea to check the nutrition facts panel on food labels.