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Fat: Good, Bad or Ugly?
In a nutshell….. We can’t live without the fat our body needs
•Fat comprises 50% of our cell membranes•Fat provides fuel to every cell, tissue, gland and organ in our body•Fat helps our food digest, our hearts beat,our brains think and feel.•Fats are vital to every structure within the body
In a nutshell….. We can’t live without the fat our body needs
•Fat comprises 50% of our cell membranes•Fat provides fuel to every cell, tissue, gland and organ in our body•Fat helps our food digest,our hearts beat,our brains think and feel.•Fats are vital to every structure within the body.
Where did we go wrong?
From fabulous fats to factory fats
Sally Fallon and Mary Enig: Nourishing Traditions
stable stable
What happens when real fats are processed into “factory fats”?
– They move into all of the places where real fats belong - brain, heart, arteries, cells, skin, reproductive organs – and contribute to heart disease, cancer, inflammation, skin conditions and reproductive difficulties
– they are guilty of trespassing, obstruction of nutrition, fraud, and generalized mayhem
– The usual suspects:
In a recent survey, five popular restaurant or takeout foods were randomly selected and analyzed for their trans fat content. Trans fats were found in all of the products that were tested:
• Five small chicken nuggets from a fast food chicken outlet contained nearly 4 grams of trans fat.
• An apple danish from a donut shop contained about 2.7 grams of trans fat.
• Just one fillet of battered fish from a fish and chips restaurant dinner contained about 1.2 grams of trans fat -- and that's not including the trans fat in the French fries.
(One tablespoon of shortening contains 4.2 grams of transfat)
www.bantransfats.com
So where do we get real fat?
– Nuts and seeds– Fatty fruits like olives, avocadoes, and
coconut– Fatty fish– Organic whole milk, cream and butter– Unrefined oils
What is real fat composed of?
Fatty acids•Saturated fatty acids•Monounsaturated fatty acids•Polyunsaturated fatty acids
•Omega 3 fatty acids•Omega 6 fatty acids•Omega 9 fatty acids
Essential fatty acids
Omega 3 Omega 6
Which fats are fabulous?
Which fats are fabulous?
Omega 3 fatty acids (ALA, EPA, DHA) found in:Flax oil
Hemp oilWalnuts/Walnut Oil
Fish oil
Omega 6 fatty acids (GLA) found in:Borage seed oilBlack current oil
Evening Primrose Oil
Omega 9 fatty acids found in:Olive Oil
Rice Bran OilAvocadoes
Coconut OilRaw Milk and Butter
What fabulous fats can do for you
Life Extension Foundation: www.lef.org
Maintain flexible cell membranes
Reduce inflammation
Turning inflammation on…
•Hydrogenated, partially hydrogenated, Oils, trans fatty acids
•Too many Omega 6 fats, not enoughOmega 3 fats
Turning inflammation on…
Turning inflammation on… and off
Fabulous Fats Normalize blood lipids
• Regulate total cholesterol levels• Raise HDL(good) cholesterol levels• Lower triglycerides (blood fat)• Lower C – Reactive Protein (inflammatory marker)• Lower fibrinogen (clotting factor)• Normalize glucose levels (blood sugar)
Thousands of studies document these effects.
Diane H. Morris, PhD, RD: Flax - A Health and Nutrition Primer http://www.natureshealthypeople.com/library_flax.html
Normalize body fat
Udo Erasmus: Choosing the Right Fats; Fats that Heal, Fats that Kill
Hair, Skin and Nails
Weather Report: Partly Flaky with Large Scaly Patches
Enhance brain function
Moderate mood
“Those with severe depression registered much lower levels of Omega 3 fatty acids in their blood.” Journal of Affective Disorders, Vol. 48, 1998
Provide vitamin and mineral transport to bones and other tissues
•Vitamin D •Vitamin K •Calcium
Where do I get ‘em?
Best sources are:
•Wild salmon or halibut
•Anchovies, sardines
•Flax, pumpkin, perilla, chia seeds
•Walnuts
•Fish oil capsules (free of mercury, dioxin, PCBs)
What next? First, throw ‘em away!
•Fries•Chips•Donuts•Supermarket desserts•Margarine•Shortening•Crackers•Anything that says “partially hydrogenated” on the label•Supermarket oils
•Corn oil•Soybean oil•Safflower oil
Organic only
What’s next? Oil Change!
Will real fat make you fat? No!
• Adding or losing pounds is dependent on metabolic rate
• Good fats provide efficient energy, speeding up metabolic rate
• Processed carbohydrates create excess sugar in the blood, activating insulin and slowing down metabolic rate
In short… fats make fabulous friends, but….
Choose your friendswisely!
recommended…• Cod Liver Oil (Nordic Naturals, Carlson) (liquid)• Omega Synergy (mixed Omegas) – Designs for
Health (www.designsforhealth.com)• Neptune Krill Oil (Omega 3 + carotenoids)• Beyond Essential Fats (liquid) (
www.naturahealthproducts.com)• Flax chocolate bars (www.nutiva.com)• PaleoBars with Omega 3s and coconut oil (
www.designsforhealth.com)