Aren’t all fats the same?

The answer is no. Fats are essential in the daily processes and developments the body goes through. Saturated fats and cholesterol have been apart of people’s diets since the beginning of time as they were acquired through animal fats. Healthfully sourced saturated fats are not harmful and are a necessity in everyone’s daily life.

Bad fats such as foods with trans-fatty acids, saturated fats sourced from commercially farmed animals, and and an excess of omega 6 fatty acids “impair lipoprotein receptors in cells, impairing the body’s ability to process low-density cholesterol (LDL), increasing their rate of synthesis and eventually elevating LDL levels in the blood (ChekInstitute). Fats to avoid include margarine, vegetable oil, farm raised fatty fish, and commercially raised animals.

“If you study the book, Eat Fat and Grow Slim by Dr. Richard Mackarness, you will see well thought out discussions on the physiology and biochemistry of fat metabolism that was way ahead of its time. His references to the Banting diet, another high flesh approach developed by William Banting is what he used to cure himself of obesity.” (ChekInstitute)

Essential Fats

Our bodies cannot create essential fats, which require us to find them through the food we eat every day. “These fats fall into two groups; omega-3 and omega-6 EFAs.

Omega-6 EFAs are readily available in:

grain products
meats
many commonly used cooking oils such as corn, safflower, and sunflower

Omega-3 EFAs are found in:

leafy green vegetables,
oily fish
free-range eggs
comparatively small quantities are available in walnuts and animal meats

The ideal ratio of omega-3:omega-6 fatty acids in your diet is 1:4” (ChekInstitute), however the modern diet tends to have an excess of omega 6 fatty acids which are pro-inflammatory. For this reason it important to limit fat sources containing high omega 6.

Essential fats are important for various reasons. They help brain development and nervous system development in children. A lack or imbalance of essential fats can also be the cause of many health issues including heart attacks, cancer, diabetes, arthritis, depression (even among children!), chronic inflammatory disorders, and reduced cellular detoxification” (ChekInstitute).

Additional Fat Considerations

Saturated fats found in well sourced animal products are much easier for the body to break down, hold up better under heat and are a better option for maintaining healthy weight. Poly unsaturated fats found in nuts & seed oils do not hold up well under heat and create more free radical damage in the body, thereby creating more inflammation. While the oils in fatty fish are essential for brain and heart health, their oils go rancid easily and should be consumed from fresh sources, avoiding fish oils which tend to go rancid. For a better understanding of fats consider reading “Conquering Any Disease” by Jeff Primack

Healthy Fats To Include in Your Diet

When choosing fats to include in your diet, always make sure to reach for well sourced options. Consider some of the options below to incorporate into your daily diet.

olive oil
Coconut oil/butter
Palm oil
Butter (raw organic is best)
Ghee (clarified butter)
organic, grass-fed animal fats (lard, tallow)
Fish oil (be careful of source)
seeds
nuts (raw, organic)
Avocados

(ChekInstitute)

How to Include Fats in your Diet

It is important to note that no one diet regime or fad will be perfectly tailored to every person that tries it out. People’s nutritional needs depend on various factors, including weight, metabolic processes, and more.

Mind and Body Fitness Connections makes the process of deciding how and what to eat in your daily diet a lot easier. Through wellness coaching and nutrition counseling, you can have a tailored-to-you food plan.

Schedule a wellness coaching appointment here.