In January 2011 the latest Dietary Guidelines for Americans based on the latest scientific data suggested it’s all about quality of fats.
Low-fat cookies, muffins and other pastries: Read the nutrition facts panel to compare low-fat and regular varieties.
Low-fat milk: It’s still recommended to choose low-fat (1 percent) and fat free milk instead of whole or reduced-fat (2 percent) milk. Low-fat dressing: Vinaigrette dressings are made from oil, but bottled dressings contain added sugars and numerous additives.
Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. Whether roasted, shredded or sauteed, Brussels sprouts add a flavorful yet healthy component to any fall feast. Since the 1980s the advice of reducing saturated fats from our diet has been repeated a million times, and, at the same time, food industry concentrated on releasing low-fat versions of aliments. The first problem with low-fat foods is that, in order to become tasty, they contain larger amounts of sugar or fructose. If manufacturers don’t add sugar to replace the taste and mouth feel of low-fat foods, they surely add artificial sweeteners, which are just as dangerous for your health. Moreover, some studies have revealed that low fat foods weaken your immune system and make your body more prone to diseases and less able to heal itself. If low fat foods did what they promise to do, then why are there so many people suffering from heart diseases and obesity? As always, a balanced diet plan such as that of anabolic cooking, is the best approach to maintaining a healthy body, mind and spirit.
Surprise: Many low-fat foods (and reduced-fat and fat-free foods) have just as many calories as the full-fat versions, and they may even contain more sugar and additives to help them taste better without the fat. The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments.
One of my biggest frustrations in life is about the stuff we’re told in the media about food.
The idea that saturated fat raised the risk of heart disease was an unproven theory that somehow became conventional wisdom. The Truth: Saturated fat from whole organic sources is healthy and should form a daily part of our diets. And funnily enough, with the advent of the low-fat craze began the spike in obesity rates in western countries.
If we’re eating the right kinds of fats (natural, organic, saturated, monounsaturated fats and small amount of Omega 3 and 6 fats) in conjunction with a real-food diet free from refined-carbohydrates, we will not get fat. The Truth: avoid grains and stick with real unprocessed foods like vegetables, tubers and fruits for your sources of carbohydrates. I will go into more into the health benefits of eating meat in another post, but for now, suffice it to say that it is one of the most nutrient-dense foods we can eat, and I would advise everyone to include it regularly in their diets.
If we eat enough protein and fat during our meals, the body can quite happily thrive on 2-3 meals per day. So, I have touched on just a few of the crazy myths out there that have affected our relationship with food over the last few decades.
Suffice it to say, it is worth taking everything we are told with a pinch of salt and doing our own research to ascertain its truth, or lack thereof.
Fat helps protect and cushion our critical organs, helps keeps nerves functions, keeps us warm and is a valuable energy source. The recommendations focused on choosing healthy fats from sources like nuts, seeds, olives and avocado, while still keeping sources of saturated fats like butter, whole milk, beef and chicken with skin to less than 10 percent of overall daily calories.
Many of them contain a good amount of added sugar, which the new guidelines suggest you should cut out. Apart from missing that delicious taste that only fat is able to give to food, they are not as healthy as the marketing departments of food companies are trying to convince us.
Thus, you end up consuming even more calories than you would normally do when eating food that contains fats.
Actually scratch that, the stuff we’re told by pretty much everyone, doctors included, about food.
But suffice it to say this is something that most people still believe, or did believe at one point in their lives. How could something altered from its natural state through some bizarre processing be better for us than the original whole version?
In fact, our bodies will actually burn more fat as a result, so if we have fat to lose, this will be used as an energy source.
Because 10,000 years ago human beings realized that grains were a cheap source of calories, and so made them a staple part of the diet to save themselves the hassle of having to hunt and gather food every day. It is also better for you than chicken, and far superior, in every way, to any fake meat-substitutes out there. This is a myth is easily debunked here, but even common sense is enough to tell us that human beings were not sitting down to regular meals throughout the day tens of thousands of years ago. It also helps transport vitamins A, D, E and K through our body and helps our immune system properly function. It also suggests minimizing trans fat, which is found in margarine and some processed foods like chips. Studies have repeatedly shown that we’re over-consuming calories, especially from the added sugars coming from these types of packaged goods. Fat plays an important part in controlling your appetite and regulating the leptin level in your body. Consuming too much salt is related to high blood pressure, another major risk for heart attacks and strokes.
They have an important role in creating and protecting white blood cells and other types of cells that repair damaged wall linings.
In many cases, you may be better off eating a smaller (but more satisfying) portion of the real deal. I know I used to be petrified of the stuff and would carefully avoid it at all costs before I realized that it is one of the most essential parts of our diet.
Also, when fat is removed from foods, they taste pretty horrible, so the way most manufacturers deal with this is to add things to compensate for the lack of flavor. I used to eat a very low fat diet, and when I drastically increased my fat intake I, not only had far higher energy levels, but I actually lost weight.
And even worse, they’ll specifically vilify the yolks, which are hands-down the most nutritious part of the egg. And if you have the choice of a bagel, granola or eggs for breakfast, for crying out loud, PICK THE EGGS!
It’s often tough to weed out the garbage, but my rule of thumb in general is to ask myself what human beings did before huge corporations controlled the majority of the food industry, and also to look at how healthy societies (free from modern diseases of civilization) ate. If you toss the fat, out goes the flavor, so sugar and other sweeteners were added in its place.
Leptin is a protein which plays a key role for mechanisms such as energy intake and expenditure, appetite, metabolism and behavior. With salad dressing, for example, the full-fat version can actually be healthier: Fat helps your body absorb important nutrients from the veggies in your salad. Fat keeps you satiated way longer than carbohydrates so, on its own, it is very hard to overeat and you will automatically eat less of other foods because you will not have the crazy need to snack all the time. How many people do you know who habitually discard the yolks in favor of a sad egg-white omelette, thinking it is healthier?
And besides, it has been proven over and over that the cholesterol in the diet does not increase the cholesterol in the blood.
In fact, back in hunter gatherer times we probably ate closer to one meal a day, with long fasting periods in between. They have one thing in common – they all ate real, unprocessed foods, close to its natural state, and free from artificial additives. When you are on a low-fat diet, your body is not able any more to do these repairs and your blood vessels are also affected.
Before we know it we believe it all, and we don’t even stop to question whether it even makes sense. So, not only is the healthy fat being removed, but it is being replaced with harmful substitutes that wreak havoc on our bodies. In addition to protein (something our bodies need to ingest every since we cannot make it ourselves) red meat is an incredibly nutrient-dense source of B vitamins (specifically Vit B12), Vit D, Iron and other minerals.
When we are in a fasted state our bodies undergo a process called autophagy, which in simple terms, is a cleaning process of waste products and damaged proteins in our cells.
When it comes to wheat, the problems go much deeper, so not only is it a poor source of nutrients, but it actually hinders the absorption of other nutrients and damages our guts all at the same time. So, in the same way as eggs are pretty much a perfect food, grains are the antithesis of the perfect food. There are so many health conditions associated with eating grains that, no matter how cheap or convenient they may seem, it is not worth including them in the diet in my opinion.
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