Because your tissues are made up mostly of saturated and monounsaturated fats, your body needs more of these two types of fat than it needs polyunsaturated fats. One of the problems with the modern western diet is we eat far too many polyunsaturated fats, and it’s reeking havoc in our bodies. Conventional wisdom makes saturated fats out to be 100% evil and to be avoided at all costs.
Good saturated fats you can use for cooking include butter, ghee, coconut oil and palm oil.
Examples of oils that contain monounsaturated fat include olive oil, sesame oil, sunflower oil, flaxseed oil, corn oil, safflower oil and peanut oil. Monounsaturated fats are good for you, but it’s important to note that not all foods that contain monounsaturated fats are good for you. PUFAs are missing more than one pair of hydrogen atoms, giving rise to more than one double bond. These fats should never be used in cooking, because they get oxidized and wreak havoc in your body, leading to obesity, inflammation and a wide range of different inflammatory disorders. A high omega-6 to omega-3 ratio leads to inflammation, high blood pressure, depressed immune function, blood clots and sub-optimal brain function and development. Breakfast cereals, a staple in the western diet, are processed grains that are high in omega-6 fats. The use of trans-fats is extremely widespread because they are so convenient and cost-effective at the same time. The trouble with natural saturated fats like coconut oil, butter and ghee, is they’re too damn expensive! The trouble however, is that the end result is not the same as a naturally occurring saturated fat.
Indeed trans-fats are known to lead to aggressive fat gain, heart disease diabetes and a multitude of inflammatory disorders, cancer and various other diseases.
Remember though that when it comes to weight loss, refined carbs are much worse than trans-fats. At the end of the program, Naughton details another experiment where he eats the same stuff as in the first experiment, but he cuts out the trans-fats and replaces them with healthy oils like coconut oil.
When you do your shopping, one tip to know how much trans-fat there is in a food is to read the ingredient label and look for “shortening”, “hydrogenated” or “partially hydrogenated oil”.
Here’s your chance to get better acquainted with the Fats family—the Bad Fats Brothers and the Better Fats Sisters—thanks to a new campaign from the American Heart Association. Go here to meet the Bad Fats Brothers, Sat and Trans, and the Better Fats Sisters, Mon and Poly. Find out what they’re like and where they hang out to help you decide how much you want them as your friends. This entry was posted by admin on June 11, 2013 at 8:32 am, and is filed under Healthy Lifestyles.
Simply put, research shows that physically active kids do better in school and are healthier. In this circumstances, to raise awareness here we will focus on bad fats, which we must avoid if expect long healthy and happy life. The reason of the fat elimination is easy to guess, if you wish to lose unwanted fat from your body then stay away from fat. From these kinds of research we got one thing that excessive fat is very harmful for one’s health.
Even healthy foods such as carrots and lettuce contain small amounts of fat -- and that’s not a bad thing. If you're trying to lose weight, remember butter has the same calories as olive oil -- 120 per tablespoon. All fats are high in calories, but saturated fat and trans fat raise the "bad" LDL cholesterol in your blood and can cause plaque to build up in your arteries. Trans fats are a double whammy for your heart: They raise levels of bad cholesterol and lower levels of good cholesterol. Research has shown that some kinds of margarine, particularly the hard stick kinds, are worse for your heart than butter because they have lots of trans fat.
It’s not necessarily about how much fat you take in, but rather the type of fat you consume that has the biggest impact on your heart health. Dietary guidelines cite the fact that saturated fats can increase LDL cholesterol, which is also known as bad cholesterol because it’s a major risk factor for heart disease. These are complex questions so let’s start with what cholesterol and fats actually are and the different types. The fats in food are categorised on the basis of their chemical structure as saturated, monounsaturated or polyunsaturated.
Being insoluble in liquid, fats and cholesterol are carried in the blood in protein-fat compounds (called lipoproteins) that vary in their density and function.
Low-density lipoproteins (LDL) carry cholesterol from the liver and can deposit it in plaque on the walls of the coronary (and other) arteries. Triglycerides are the form of fat circulating in the blood immediately after meals that are available to cells for energy and likely to be used during physical activity. Of the many saturated fatty acids in foods, three (myristic acid, palmitic acid and lauric acid) have the greatest effect in raising blood cholesterol. Large quantities of shorter chain fatty acids (especially caprylic and capric found in foods such as butter, goat and cow’s milk cheeses, and coconut) can increase triglyceride levels. Some saturated fatty acids such as stearic acid (in meat fat and chocolate) can increase triglyceride levels, but have no effect on blood cholesterol.
Judging foods only by their saturated or monounsaturated fat content ignores their complete nutritional profile. Consider that the same quantity of saturated fat is found in 35 grams of cheese, 35 grams of white chocolate, 70 grams of potato crisps, 90 grams of roasted cashews, a small (145 grams) rump steak, a tablespoon of lard, 50 grams of polyunsaturated margarine, a small custard tart and 15 grams of hollandaise sauce!
It would clearly be a nonsense to assume these foods were nutritionally equivalent, but judging only their content of saturated or monounsaturated fat creates that absurdity. Early studies using liquid oils added to a standard diet reported that unsaturated fatty acids lowered blood cholesterol. In Mediterranean populations, most unsaturated fats come from olive oil and nuts – foods with wide range of other beneficial components.
Until fairly recently, spreads were made by partially hydrogenating (adding hydrogen atoms to) liquid oils. It took scientists years to realise that partial hydrogenation produces an unsaturated, but nasty trans fatty acid called elaidic acid. Mediterranean dietary patterns favour a variety of fruits, vegetables, legumes, nuts and grains, with extra virgin olive oil, herbs and spices.
Other processes are now used to make spreads, but we have no way of identifying other foods with elaidic acid as it need not be labelled in Australia. Going back to the question we started with, whether saturated fat is a saint or sinner depends on the quantity consumed and on other features of the food containing it. One oft-quoted review of observational studies concluded there was no association between saturated fat and heart disease. Food companies complicated matters by producing many low-fat foods with sugar and refined starches replacing fat. The fact is, the diversity of foods containing saturated and unsaturated fats in modern diets is a major source of confusion. My bias is for Mediterranean dietary patterns that favour few highly processed junk foods, cheese and yoghurt rather than butter and only modest meat intake. The basis of the day’s meals includes a variety of fruits, vegetables, legumes, nuts and grains, with extra virgin olive oil, herbs and spices.
Rosemary Stanton does not work for, consult to, own shares in or receive funding from any company or organisation that would benefit from this article, and has no relevant affiliations. Sadly, 40 percent of Americans still consume sugary beverages, and sugary beverages comprise the single greatest source (47 percent) of sugars in our diets.
Posted in anti-aging, athletic performance, bad fats, Beverages, Blogroll, breakfast, childrens' health, cholesterol, Cravings, Diabetes, disease, Disease Prevention, Dr. In a jolting new study that really grabbed my attention, scientist found that a single night of sleep loss impaired metabolism on par with eating a high-fat diet for six months! Hot foods like chili peppers have been shown to help us eat less, and scientist have just uncovered a big clue as to how. In a first-of-its-kind lab study, scientists were able to show that consuming a high fat diet could disrupt normal brain function by altering the bacteria in the gut.
This study adds to a growing volume of science directly linking the health of our brains and how we behave to the bacteria in our guts.
Given the enormous impact diet has on health and the irrefutable evidence that highly processed foods provide more unhealthy fat, sugar and salt, and less overall nutrition than real foods, these results are ominous. If you want my very best guidance on exactly what foods should and should not make their way into your grocery cart, check out my laminated healthy grocery lists here.
Taking in any amount of trans fats. Science knows no safe level of intake for this truly “toxic” form of fat. Posted in bad fats, Blogroll, cancer, carbs, childrens' health, Cravings, Disease Prevention, Dr. Fat is what gives our foods flavor, and if you know exactly which oils to select, you get the best of both worlds—great tasting food that guards and protects your health too. Select canola oil (a monounsaturated fat) for baking and for food preparations where the strong flavor of olive oil is not desired.
Choose peanut oil, sesame oil, grape seed oil, or coconut oil for very high heat (pan-frying, stir frying, etc.). Avoid the oils high in omega 6 fats (Americans consume too much of this fat)—corn oil, soybean oil (also called “vegetable oil”), safflower oil and sunflower oil. Consuming optimal amounts of omega 3 fats relative to omega 6 fats is vitally important for brain health.
Enjoy the other omega -3 rich foods regularly – dark leafy greens, walnuts, canola oil, flax, chia, and hemp seeds, and omega-3 eggs.
Engage in at least 30 minutes of moderate aerobic activity (brisk walking) most days of the week.
Strictly avoid trans fats (processed and fast foods that contain partially hydrogenated oil, shortening and stick margarine). Regularly consume foods that are known to raise your HDL: whole soy foods, green tea, shitake mushrooms, chili peppers, onions, garlic, oily fish, olive oil, avocado, nuts, seeds, whole grains and beans. You’ve got saturated and unsaturated fats, omega-3s and omega-6s, polyunsaturated and monounsaturated, long-chain and short-chain fats, and so on. The properties of a fat, and whether it’s healthy for you or not, depends on the chain-length of its fatty acids, and the degree of hydrogen saturation of its fatty acids. Olive oil for example, contains mostly monounsaturated fat with a small amount of polyunsaturated and saturated fat.
Examples of non-animal fats that contain high levels of either saturated or monounsaturated fats include palm, olive and coconut oil. But as I mentioned earlier in this article, saturated fats lead to neither heart disease nor obesity, and the studies suggest they are actually good for your heart and help you to lose weight.
Other good sources of saturated fats include high fat cheeses, fatty cuts of meat, full-fat cream, and nuts and seeds. As well as containing monounsaturated fat, the above oils also contain some level of polyunsaturated and saturated fats. Corn oil for example, contains just 25% monounsaturated fats, and a whooping 55% of the bad form of polyunsaturated fats (i.e.
Walk into any pharmacy or health store and you’ll see a wide selection of different omega-3 supplements. Grains are mostly composed of carbs, which is bad enough, but they also contain bad fats, which adds insult to injury. You can expect all processed carbs to contain far more omega-6s than omega-3s, but that should be the least of your worries when it comes to processed carbs.
Grain-fed chickens as opposed to chickens that are fed fish or flax meal, produce eggs that are much higher in omega-6. They are found in almost all processed foods, and in fried food prepared in fast-food outlets and restaurants.
They decided to take the cheaper liquid unsaturated oils (usually vegetable oils), and try to saturate them using a chemical process (by adding hydrogen), so they’ll be solid at room temperature. Unlike with Other types of nutrient that are known to be bad for you, there is no safe upper limit for trans-fat consumption.
Lots of research is ongoing about this topic to find out whether extra fat is well for human body or not. Burning off extra fat can lead you to get nice shape as well as helps you to live a healthy and happy life. But olive oil is better for you than butter because butter has more of the worst kinds of fats -- saturated. Although ribs, burgers, and ice cream all rank highly, Americans get most of their saturated fat -- more than 14% -- from pizza and cheese.
However, there are some margarine spreads that have plant sterols, which may help lower cholesterol.
All olive oils -- pure, virgin, extra virgin, and light -- have the same number of calories.
Cold water fish have lots of omega-3 fatty acids, but omega-3s can also be found in flaxseed, flax oil, walnuts, canola oil, and soybean oil. Experts recommend keeping your intake of trans fat as low as possible, and some suggest eliminating trans fat entirely. Or could the search for a single culprit miss the inevitable subtleties of a multifactorial problem such as heart disease?
Polyunsaturated fatty acids are further divided into omega 3s and omega 6s (here’s a more detailed description).
That’s less than the 70% saturated fat content of butter, but it’s not an insignificant amount by any means! This can restrict blood flow and, aided by inflammatory reactions, plaque can block an artery causing heart attack or stroke. LDL cholesterol can also bind to another heart disease risk protein called apolipoprotein(a) or Lp(a).
The ratio of total to HDL cholesterol to LDL cholesterol now appears to give a stronger correlation with heart disease than LDL levels on their own. Any excess, which can come from too much ingested fat, carbohydrate or alcohol, is stored as body fat.
Monounsaturated fats, for instance, are the dominant type of fat in chicken noodle soup, eggs, peanut oil, avocado, liquorice, almonds, rolled oats, chocolate chip muesli bars and chicken nuggets. But in North America and Australia, major sources of unsaturated fats include products such as frying oils and spreads. The same process was used for oils for commercial frying, snack foods, confectionery, pastries, biscuits and crackers and anything with a crisp coating. This fat raises LDL cholesterol, lowers HDL cholesterol, increases inflammation and has a string of other undesirable effects. This has been counterproductive although randomised controlled trials have established strong evidence of benefit by substituting unsaturated fats, especially those from seafood. A simple way through the muddle is to follow dietary patterns associated with low levels of heart disease and other health problems.
In a new evaluation from the prestigious Framingham Heart Study, researchers reported that drinking sugary beverages was tied to larger accumulations of belly fat.
If you are in that 40 percent, let 2016 be the year you stop drinking them once and for all and encourage those you love to do the same.
We know from past studies that both poor sleep and high-fat diets can impair the action of the all-important metabolic hormone insulin, which can lead to the entire family metabolic diseases, including obesity, type 2 diabetes, and heart disease. First off, there is no credible evidence that saturated fats have health benefits, and secondly, there is plenty of data to support that saturated fats indeed come with health risks. After following the diets and heart health status of over 84,000 adult men and women for up to 30 years, the researchers noted three key takeaways. I cannot stress enough how vital it is to focus on whole real foods as the pillar of you and your family’s diet. Strictly avoid all processed foods that list “partially hydrogenated oil” in their ingredients list. Most are excessive in sugar, but even worse, because they contain no fat, you will not absorb any of the life-giving, disease-busting family of carotenoid nutrients that salad veggies like lettuce greens, carrots, and tomatoes are famous for. And because brain health is EVERYTHING – I urge you to take advantage of the advice that follows to keep these two fats in a healthy balance. What I’ll do is give you a quick primer on fats to help you get acquainted with the right types of fats for losing weight and improving your health. Lard is roughly half saturated fat and half monounsaturated, with a small amount of polyunsaturated fat as well. Monounsaturated fats with their single double bond, are fluid at room temperature, and tend to be solid or semi-solid when refrigerated.
Just because these oils are from vegetable sources, we assume they are healthy and good for us. In the typical western diet, we not only consume too much PUFAs in general, we also consume too much of the wrong type of PUFAs.
But the average American today consumes as much as 30 parts omega-6 and 1 part omega-3 (i.e.
Where vegetables are naturally high in omega-3s, vegetable oils are high in omega-6 because the harsh chemical process used to extract these oils, ends up destroying the vegetable’s naturally occurring omega-3 fats. Examples include margarine, pastries, shortening, biscuits, donuts, cakes, pies, crackers, bread, popcorn, and typical fast food choices like fried chicken, burgers and french fries. The result is a cheap, easily transportable, easily stored stable fat that doesn’t go rancid, and when it comes to deep frying, can be used over and over again.
However, unlike in naturally occurring unsaturated fats, the double bonds in trans-fats have a trans configuration. Even the slightest amount of trans-fat consumption is bad for you and this type of fat should be completely avoided. You may avoid various kinds of diseases like high blood pressure or diabetes by simply losing extra pound. Your best bet is to check the label before you buy, and read the ingredients list for hidden trans fats -- or dip bread in olive oil.
Olive oil has a higher percentage of a kind of fat -- monounsaturated -- that research suggests can help lower blood cholesterol. The American Heart Association recommends limiting trans fat to less than 1% of your daily calories. A diet high in particular saturated fatty acids can increase cholesterol production, assisted by genetic factors, to levels that dramatically increase the risk of heart attacks.
Still, while coconut oil may be better for LDL blood cholesterol than butter, it’s not as good as liquid oils, such as safflower oil. This also helps avoid the absurdity created by thinking in terms of individual nutrients rather then whole foods. This is of note because belly fat, known as visceral fat, is the deadliest type of body fat because it can dramatically boost the risks of heart disease and type 2 diabetes.
For this study, scientist used a canine model to compare the effects of a single night of sleep loss versus the consumption of a high fat, high calorie diet for six months, and looked at how they affected insulin’s ability to function properly. So in addition to adding that hot zip to your dishes, hot peppers and hot sauces may protect your waist line from getting zapped from eating too much. Your goals are to bring in the make-me-healthier fats (monounsaturated and omega 3 fats) and to keep the unhealthy fats (saturated and trans fats) out. Tragically, the average American consumes about 20 times more omega 6 fats than omega 3 fats.
More importantly, being fully saturated with hydrogens means they are the most stable of the fats, and tend not to go rancid, even when heated. It’s found in fish, algae, plants and nuts, and it comes with numerous health benefits. When used in processed foods, trans-fats increase the storage life of products and can also enhance flavor and texture. There are a smaller amount of people understand that eliminating all fat from diet plan can make lots of harmful side effects. Fat also makes food taste good, helps you feel full, and helps give you healthy hair and skin. And remember, you're already getting some oil from fish, nuts, cooking oil, and salad dressing.
For this study the scientists monitored the diets and quantity of abdominal fat (measured by CT scan) over a six-year study period in 1,003 adults. And here were the eye-opening findings-a single night of sleep deprivation impaired insulin action by 33%, while chowing down on a fatty diet for six months impaired insulin by 21%. To add insult to injury, we already know that poor sleep can boost appetite and decrease our activity levels. The first found that palmitic acid, the most predominant saturated fat in the US diet (butter has plenty) triggers excess inflammation in the body, setting the stage for metabolic diseases like obesity and diabetes. People who replace saturated fats, like those found in butter and red meat with unsaturated fats, like those found in seafood, nuts and olive oil, do lower their cardiovascular risk. But be careful when it comes to indulging on fatty foods, the same researchers found that eating a high fat diet leading to weight gain can disrupt these receptors thus impeding the ability to feel full. A new report finds that an eye-popping 61 percent of the calories in foods purchased from grocery stores come from highly processed, industrial foods. Hence it’s saturated fats you should be using for cooking, not polyunsaturated vegetable oils. It naturally thins your blood, helping to improve circulation and improve your heart health, it helps fight inflammation, supports brain function, and eases depression and anxiety. So how can these food manufacturers resist using something so cost-effective and convenient? Relative to those who never or rarely drank sugary beverages, those consuming at least one sugary drink a day experienced about a 25 percent increase in the toxic fat deep in their bellies. Bottom line-sleep is VITAL for weight control and overall health so make it a sacred priority in your life. For this study researchers placed healthy, lean and overweightadults on two separate three-week diets. To make this determination, researchers analyzed at least one year of grocery store purchases from over 157,000 households between 2000 and 2012, making this the first study to provide an accurate picture of what the typical American is putting in their grocery carts. But one negative effect of the trans-fats in his diet was that his levels of good (HDL) cholesterol went down.
Even those consuming very modest amounts of sugary beverages (once a week to less than one a day) experienced a significant increase in belly fat. Diet One was high in the saturated fat palmitic acid (at levels typically found in the US diet), while Diet Two was very low in palmitic acid and high in the monounsaturated fat oleic acid (at levels typical of the Mediterranean diet). After each diet, the researchers measured several bio-markers, including those indicating inflammation. Relative to the high oleic acid diet, the diet high in the saturated fat palmitic acid triggered an increase in several pro-inflammatory molecules.
People who replace saturated fats with refined carbs like white flour, white potatoes, and sugar do not lower their heart risk. What’s more, this same group of fat researchers have published previous clinical trials showing that saturated fats boost metabolic dysfunction, diminish how much we move, and even increase anger.
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