MODULE #3 - Lesson 4 · 3 Super Nutrition Academy MODULE 3 - Lesson 4 b u Ç X } u As we’ve seen in the last, last couple lessons and modules there’s a number of different contributing

Good vs. Bad Fats and the Impact of High Fat Diets on Body Composition

MODULE #3 - Lesson 4

2Super Nutrition Academy – MODULE 3 - Lesson 4

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Good vs. Bad Fats and the Impact of High Fat Diets on

Body Composition

Module 3 - Lesson 4

In today’s lesson we’re going to be talking about good versus bad fats and the impact of high or low fat diets on body composition.

What We Will Be Covering Today How fats are processed, the best fats and oils to choose and which to avoid, everything you need to know about trans fats, and finally the answer to the question, “Does eating fat make you fat?”

But First…In 1900 deaths from cardiovascular disease accounted for 15% of all deaths, today it’s 44%. They are the leading cause of death in North America. Cancer in 1900 accounted for 3% of all deaths, while today it accounts for 23% of all deaths.


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As we’ve seen in the last, last couple lessons and modules there’s a number of different contributing factors, like higher intake of sugar but one of the biggest is refined, rancid, and overly used vegetable oils. The quality of the fats we consume is essential to our health. Remember, they make up the cell membrane, and if those cell membranes are compromised there’s a lot of bad things that can happen.

On the left we see US corn oil consumption and on the left here we see an increasing trend in the use of corn oil, which is commonly used in fast foods and processed foods. It’s a polyunsaturated fat, generally of poor quality, becomes rancid very quickly and unfortunately we’ve seen a steady rise in its consumption over the past 100 years. At the same time, we’ve also seen a decline in animal fat consumption. So when a lot of thought goes into the idea that animal fat leads to disease, it’s not really true because we’re seeing less animal fat consumption and still we’re seeing a steady incline in disease, so there’s something else that’s going on.


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What Makes A Fat Or Oil Good or Bad?

Simply answer this question: “Is it natural or has it been processed?” If it’s been processed, it’s probably not very good for you. Processing strips away vitamins and minerals needed for the absorption of those fats. It also prevents their oxidation. You know, fats, fatty acids, require fat soluble vitamins and different minerals to be absorbed into the body, but the processing of these fats and oils removes them, so we’re not able to absorb them properly. Since a lot of them are heavily processed and rancid, oxidize in the body. The means they cause free radical damage in the body.

Nature packages oils the way they should be, humans end up damaging these oils and our health as a result. Remember, there are three things that will destroy oils and they are heat, oxygen/air, and light. These oils have several double bonds in them, they’re very good oils for us if they’re high quality in their natural state. When they become processed, when they’re exposed to these three dangers, these oils become very dangerous in our body.


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How Most Commercial Oils Are Processed

At the top we have raw nuts and seeds, that’s the raw material from which most oils come from. These nuts and seeds go through one of two processes, or maybe both in some cases.

Let’s use sunflower seeds as an example. First they put them in this big thing called expeller press which is like a grinding machine. The machine is filled with sunflower seeds and the pressure and grinding creates forces the oils out resulting crude oil.

If you see unrefined oil on a label it is crude oil, meaning it’s only gone through this expeller press, which is a mechanical pressing, which is okay. Just understand that it still involves heat. Now these temperatures represent the temperatures at which these processes take place. Now expeller pressing involves no external heat, however there is internal heat created during the


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pressing of the seed to the metal plate. That’s an internal heat that’s created which is kind of tough to avoid. Just understand that some of that oil could be damaged as a result of that, however, if you have the option between an expeller pressed, unrefined oil versus one that’s been heavily deodorized off with the unrefined crude oil.

The 2nd option is a solvent extraction where which is a more detrimental chemical process. They kind of combine the seed with a solvent such as hexane or heptane, which are essentially gasolines. At a higher temperature of about 65 degrees Celsius and the resulting product yields the oil from the raw material. Needless to say, solvent extraction is a lot worse than expeller pressing because it’s more chemically induced.

So, when possible go for expeller pressed. Unfortunately most commercial oils go through several other processes, which include degumming, refining, neutralizing and bleaching. I want you to understand that as this red arrow indicates, as we go through this process, towards the bottom, there is more temperature being used, there’s greater amounts of pressing being done to the actual raw material, minerals and vitamins are being stripped and we end up with a lower quality oil.

Essentially the further down we go in this process, the worse off we are with the oils that we’re getting. And as you can see on the bottom right, we’re getting supermarket oil at end of all this. What you find in most grocery stores is pretty bad.

Degumming removes phospholipids which we know are imported for cell membranes, including lecithin, which is an emulsifier, it helps us digest fat more efficiently. Manufactures remove the lecithin and they sell it back to us as soy lecithin or they put it in different products as a solidifier or something of that nature.

We also remove chlorophyll, calcium, magnesium, iron and cooper form these refined oils, so we’re losing a lot of vitamins and minerals and in some cases macronutrients that are important for the absorption of these minerals. In the refining process we increase the temperature even more, we remove free fatty acids. Beneficial free fatty acids are now being removed from the oils. When we get into the neutralizing and bleaching process, do I need to really


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say much more after? If you’re thinking about bleaching, you know as in bleach well, you’re correct.

Again, higher temperatures, and the danger here is that toxic chemicals like toxic peroxides and conjugated fatty acids are now formed from the remaining fatty acids in those oils, Essential fatty acids cannot be produced in the body and are very susceptible to damage and that’s exactly what’s happening in this process. If that’s not bad enough we have the deodorizing process. This happens at a very high temperature: 240 to 270 degrees Celsius.

Now, the problem with these temperatures is that above 160 degrees Fahrenheit is that we start producing trans fatty acids. So, even if you’re going to McDonalds and grabbing some fries, if the fries are being boiled or fried, deep fried in oil at 160 degrees Celsius or higher, which I would assume they are, we are producing not only free radicals but trans fats in that oil from the fries. As a McDonald’s french fries have eight grams of trans fat per, per medium size. At the end we have refined, bleached and deodorized oil.

So, the deodorized process removes any smell or taste from natural seeds. They want these oils to taste like nothing. There’s no reminisce of the raw material so it’s bland. Then they bottle it up in poor plastic containers that light can get through and ship it off to the supermarkets where unassuming consumers then take these oils, add them to their salad dressings, start frying eggs with them and all sorts of things that are damaging our arteries, our cell membranes and our waist lines.

If that’s not bad enough then we can also add one more thing called hydrogenation into this process. This is where they take oils and try to make them solid. This is how we get margarines, shortenings and partially hydrogenated vegetable oils. We are talking about a terrible quality oil now.

HydrogenationHydrogenation is the artificial saturation of fully refined oils to harden them into spreadable products. This allows manufacturers to use cheap oils and turn them into products that compete with butter, for instance margarine.


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How it Works

Oils are reacted under pressure with hydrogen gas at high temperatures of about 120 to 210 degrees Celsius. This is the point we start creating trans fats. At high temperatures in the presence of a metal catalyst: metal, aluminum, platinum or cooper for about six to eight hours. The problem is that we can have trace amounts of metal in the final product. Remember, manmade, not good. It’s a very simple equation. So we’re going to look at complete versus partial hydrogenation, what the difference is.

Complete HydrogenationComplete hydrogenation, is where all double bonds become saturated. So polyunsaturated fat, for instance safflower oil or sunflower oil might have one, two or three double bonds and what hydrogenation does is it adds those


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hydrogen molecules in so that we take away these double bonds. If we look at the diagram it would take those double bonds and add in another hydrogen and anther hydrogen and now we’ve completed the molecule, so now it’s essentially a saturated or hard fat.

Now this is actually somewhat safer because it contains no essential fatty acids or trans fats so it doesn’t spoil. This is great for manufacturers because they can extend the shelf life and things will last forever. Even though those are good to some degree, I mean not good but better than partially hydrogenated oils, they do increase blood LDL, which is not a good thing. Many Hydrogenated things are derived mainly from coconut palm oil which is more saturated to begin with but they also use canola oil in this process. This is often used in chocolate, garlic or onion flavoring and margarines.

So now these days a lot of margarines actually use a complete hydrogenation process, where there are few or no trans fats produced. Manufacturers like Becel will say that there’s no trans fats in their margarines. Honestly, today’s margarines are better than they were 10 years ago when a lot of the research was done, these margarines were using the next process which is called partially hydrogenated or partial hydrogenation which is deadly in terms of producing trans fats, but margarine is manmade, it’s garbage.

It doesn’t matter if these margarines are endorsed by the Heart and Stroke Foundation, remember, these companies are paying big money to have those labels put on and there’s a lot of stuff going on behind the scenes that we don’t know about. Just remember that if it’s made in a manufacturing plant it is not good.

Partial HydrogenationPartial hydrogenation is very bad and this is where we start creating trans fats. Let’s look at the two diagrams here. On the bottom left we see a natural cis configuration. Remember when we looked at the molecules of monounsaturated and polyunsaturated fats, they have this double bond, and on the double bond they have the hydrogen ions on the same side as the double bond and that’s known as the cis configuration. This is good because the hydrogen ions are on the same side of the molecule, they have a negative, they have a charge around them which repels each other.


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So they don’t actually get close and that causes a bend in the molecule and that allows things to be more fluid. When we partially hydrogenate oils we stop the process before it’s complete. This causes a twisting of the molecule which leads to a trans configuration where hydrogen ions are on the other side of the double bond. This is a bad thing because now those hydrogen ions can’t repel each other bending it stays straight.

Trans fat is essentially a saturated fat without the actual double bond being saturated. This rarely occurs in nature one example is cow’s milk but it’s more of an enzymatic process at that level as opposed to a chemical process which is more dangerous.

So it’s the incomplete process which turns double bonds form cis to trans configuration, leading to stiff and dangerous byproducts. Omega-3s and omega-6s are destroyed very rapidly in this process because of the heat and chemicals. Since trans fats kink like cis fats do, they pack in the cell membranes very tightly, displacing essential fatty acids and impoverishing the cell membrane. It is very important to understand this.

Dangers of Trans FatBefore we show exactly what’s happening at the basic level, let’s understand that trans fats have been shown to increase LDL cholesterol and decrease HDL cholesterol. They interfere with liver detoxification and interfere with essential fatty acid conversion and function.

The conversion of Omega 3 and 6 to EPA and DHA is practically stopped when trans fats are present because delta six’s saturates the enzyme necessary for those conversions, was inhibited by trans fats as well as saturated fats to some


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degree. So, studies have shown that these effects lead to an increase risk of coronary heart disease, so heart attacks and anything else encompassing that. Cancer, Alzheimer’s, Lymphoma and other chronic disease, possibly because of their potential to manipulate membrane fluidity, so anyway back to the cell membrane.

The cell membrane is one of the most important things you should know, when it comes to fats. The trans isomer of oleic acid, oleic acid raises cholesterol and contributes to heat disease. So as an example here, if we take olive oil, which is a monounsaturated fat as soon as, you know, we process it or we heat it, for instance if you cook or fry with it at high temperatures you can essentially create trans fats, leading to this trans isomer right there and that can raise cholesterol and actually worsen heart health.

Remember the quality of these oils is a double-edged sword. They’re very good for us, the good ones but at the same time if they are not treated properly they can become very dangerous. Trans fats can also suppress the excretion of vial acids which are needed for fat digestion, they enhance bad cholesterol synthesis in the liver, so LDL. And they limit the uptake of bad cholesterol in the tissue, so we have more bad or LDL cholesterol floating around in the blood which is not good. Let’s dig even deeper.

Digging Even DeeperI want you to picture a slice of Swiss cheese, that is what your cell membrane will look like if you eat trans fats. The problem is that trans fats have a higher melting point than their cis configurations so they become stiffer and stickier which isn’t a good thing.

Oleic acid melts at about 13 degrees Celsius, so it’s a liquid at room and body temperature its trans isomer melts at 44 degrees Celsius, so it becomes solid at room temperature and body temperature. Think of butter, you know, being the main constituent of, you know, of your cell membranes, it would be a similar, similar action here, you know, where there’s less fluidity, their cell membranes become stiffer.


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Trans fats are not natural and they don’t fit into our naturally designed make up, our body doesn’t know what to do with these things they’re just like they’re terrorists inside our body. They’re broken down more slowly and they make our cell membranes more permeable allowing anything to get in and out.

So let’s say that your cell membrane is the door to a club. The club is the inside of your cell. The bouncer is there to prevent bad guys from coming in, you know, gangs and, people with arms and weapons and stuff like that. So the bouncer is important for that. Essentially what trans fats do, is they remove the bouncer and then anyone get into the club no matter if they are good or bad and all hell can break lose. They also prevent the normal electrical energy pathways in which essential fatty acids are so importantly used. Remember, essential fatty acids, omega-3, EPA, DHA, they’re used to produce energy as well. And those, that, that, those pathways are inhibited when trans fats are present.

Dangers of Trans FatsA study published in the New England Journal of Medicine tracked the nutritional and exercise habits of 80,000 women over 14 years and found that the most important correlate of heart disease was the amount of trans fats in the diets. The researchers also suggest that replacing saturated and trans fats with un-hydrogenated, so natural, monounsaturated and polyunsaturated fats is more effective in preventing coronary heart disease in women, and probably men too, than reducing overall fat intake. It’s about consuming quality oils and fats and moving away from processed garbage foods.


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Where Do We Find Trans Fats?

Trans fats are found in partially hydrogenated foods, remember, they’re not completely hydrogenated, and foods that have been fried or deep fried in oil. So, remember, deep frying exposes already low quality oils to excessive heat, oxygen and light, like a trifecta of the disaster, right, so that produces trans fats. French fries contain up to 37.4%. McDonald’s large fries contain about eight grams of fat. Not good.

Another example, KFC extra crispy combo meal which is a drumstick, two thighs, potato wedges and a biscuit contains 15 grams of trans fat. Candies contain up to 38 grams or 38% trans-fat, baked goods 33.5%. McDonald’s apple pie four and a half grams of trans fat. You know, a lot o people don’t consider baked goods to have much trans fat but they actually are the biggest contributor. And milk as I mentioned earlier has a small degree of trans fatty acids. These are trans vaccenic acid which are naturally occurring, they’re produced by enzymes in the gut of cows as a result of the grass that they eat.

So that’s a naturally occurring trans fat, not to say that it’s good or bad but it’s a little bit better than the chemically processed stuff. Remember, there is no safe level of trans fat intake, they must be eliminated from your diet. Yes, you can enjoy the occasional fry if you want to, but understand that when you’re eating these fried foods, what you’re bringing in to your body and the compromise you are making.

Sources of Saturated/Trans fats Here’s another chart that, from the U.S. Food and Drug Administration shows that, again these baked goods, cakes, cookies, pies, crackers, they account for 40% of all trans fats in our food supply. That’s huge.

So if you’re looking at like muffins and all that stuff you can buy in boxes and the baked ail section at the grocery store, massive, massive, massive contributors to trans fats. Just look at the ingredient list. Shortening, partially hydrogenated vegetable oils, soy bean oil, corn oil, all of that stuff. If you see any of those vegetable oil names that’s the same thing as saying “trans fats”.


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Right now, the current, well as of 2003 the average daily trans fat intake was 5.8 grams per person in North America or roughly about 2.6% of total calories.

Now, unfortunately that’s actually higher I you remember back to the omega-3s that we talked about in lesson one. That’s actually higher consumption than omega-3s. So, that’s pretty crazy.

Don’t Be Fooled!Let’s not be fooled by clever food manufactures. Products containing less than 0.5 grams of trans fat per 14 grams serving may be declared as zero grams on the label, so zero grams of trans fat on the label.

Cheetos for example, don’t have any, any trans fat, but what we don’t know is that these probably contain 0.5 grams of trans fat. Let’s assume that a bag is two servings, that, or two times 14 grams servings, so let’s just assume that we have a 28 gram serving in this bag and it’s claiming to be zero trans fat. But we know that it probably has 0.5 grams of trans fat because it’s obviously a processed garbage which means that in a whole bag we might get a one gram of trans fat which doesn’t seem like a lot, but again, over time this builds up.


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Trans Fat…A Toxin?When we determine whether something is toxic or not we must consider three things: the lethal dose, speed of action and frequency of exposure. A lethal dose of cyanide is only 50 milligrams which is nothing. Speed of action will be done in less than 30 minutes, frequency of exposure? Rare.

Now, on the flip side; what about trans fats and poor quality oils and fats? Well they are less toxic; they have a slower speed of action but have a very high frequency of exposure depending on the foods you eat. So if you eat a lot of foods that contain trans fats, you won’t feel the effects tomorrow or next year but in five, 10, 15, 20 maybe 30 years, yes you will. The problem is that because that lethal dose is very minimal and because they have a slow speed of action it’s going to take a long time for these trans fats to cause severe damage in the body. But because we’re eating them so frequently and because they’re becoming more prevalent in our food supply and hopefully they are becoming less prevalent with new laws being passed.

Remember, just because something doesn’t happen tomorrow doesn’t mean that in 30 years time, if you develop heart disease or a cardiovascular condition or some type of a neurological disorder and the doctors don’t know what the reason is, well you might want to look at the foods you’ve been eating over the last couple decades.

Butter vs. MargarineIs margarine better? Is butter more fattening? Does butter lead to more heart disease? Initially people thought that butter had saturated fat and cholesterol so it was going to clog up your arteries and lead to heart disease. The research doesn’t necessarily support that. While eating a lot of saturated fat you will increase LDL cholesterol butter is probably still better than margarine.

This is an example of a study that showed that followed participants in the Framingham study, which is one of the biggest and most influential studies done in relation to fats and heart disease. So they tracked these participants for 20 years between 1969 and 1980 comparing butter to margarine, and understand that margarine was just starting to come out and this point in time.


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People were thinking that butter was bad so they developed margarine and margarine was a healthy alternative so people started eating a lot more of it, starting cooking with it. Understand that up until the early 2000s margarine was partially hydrogenated and still a lot of it is today. So they’re taking those oils and they’re not completely hydrogenated them, we’re keeping them somewhat soft so they’re not completely solidified and there’s a lot of trans fats produced as a result of that.

This study shows that as soon as you get to 1 to 4 teaspoons per day of margarine there is a little more incidence of coronary heart disease versus butter. It’s kind of deceiving because as soon as you get above five teaspoons per day you’re getting a significantly greater risk of coronary heart disease versus butter. Again, if you’re having five teaspoons of butter versus five teaspoons of margarine you’re getting one and a half times the risk of coronary heart disease based on this study. So they looked at those with five teaspoons or more of margarine had about one and a half times coronary heart disease of those with the same amount of butter.


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What they did to make things more interesting is that they corrected the study for all other lifestyle factors, which might confound the results. So they corrected for smoking, drinking, higher saturated fat intake. So they looked at some really bad variables and what they still found was that margarine, so those who were eating the margarine also had less of these confounding variables so they were actually healthier individuals because remember, people who are generally more health conscious are going to think that margarine is healthier so they’re going to eat more margarine.

So naturally these people would not smoke as much or drink as much or eat as much saturated fat. They still found that these individuals had more coronary heart disease. So the individuals who smoked more, drank more, ate more saturated fat, and ate more butter had less coronary heart disease than those who had fewer of those other lifestyle factors, but ate more margarine. That’s powerful stuff. So let’s not buy into what these food manufacturers are telling us.


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Enjoy These Oils

Let’s look at which oils you should enjoy. So here’s a list of what I deemed to be probably seven of the best oils. Now understand that there’s more oils I didn’t include in this table, but hopefully you can start to piece together the pieces of the puzzle to understand, okay well this is monounsaturated fat it contains this saturated fat, it contains, you know, this amount of omega-6 versus omega-3, this is probably a good option for me or not.

So remember there are a couple of things we want to look at. The first thing is the ratio of omega-6 to omega-3. We’re looking for a 3:1 ratio or lower so three times the omega-6 of omega-3s. Hemp seed oil is a classic example of that; it’s a perfect 3:1 ratio. Flax seed oil has a much greater, it’s almost completely reversed. It has a 3:1 ratio of omega-3 to omega-6 and that’s probably an even better thing because now were getting three times the omega-3s as we are omega-6 and remember that’s going to balance out with the other foods you’re eating. But again, we want to get more omega-3s in right?


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Looking at oils, and understanding what is the ratio of omega-6 to omega-3. Also consider what the percent saturated fat in that oil or fat is and is specifically from stearic and palmitic acid. If it’s less than 10% that’s a good sign. Coconut oil and butter are a lot higher, but remember they are different saturated fats.

Fish oil is my favorite oil. Personally I use, NutriSea, it gives us 1500 milligrams per teaspoon. Obviously the other stuff is pretty negligible because it is pretty much unified form of omega-3. Flax seed oil, great source. Hemp seed oil, awesome. Extra virgin olive oil, extra virgin coconut oil, the reason I put extra virgin in there is because we want to go virgin or extra virgin because those have been as little process as possible. If they are not virgin or extra virgin you will not have that olive taste. It’s been deodorized, it’s removed the smell and it’ll taste a lot more, you know, bitter and almost rancid. So extra virgin whenever possible.

Macadamia nut oil is what a lot of people deem the new olive oil. If we look at the oleic acid, monounsaturated fat, in both of those olive oil has 75%, macadamia nut has 60%, butter 51% saturated fat, but remember, it’s got that very short chain fatty acid, butyric acid, which is a saturated fat, but it’s a very short chain. So it’s very stable at high heats, great for cooking, and even when consumed in the body it’s mainly going to be used for energy production because it’s a very, very short chain and as we looked in the first lesson, the shorter the chain the more it’s going to be more easily it’s going to be digested and more easily used for energy.

Same with coconut oil, 86% saturated fat, but we know that it’s medium chain triglycerides, medium chain saturated fatty acids, predominately lauric acid, which is also found in breast milk, which is antimicrobial and very important for different immune supporting processes and yeah. So these are the good oils so enjoy these. So whenever you’re choosing things to put in a salad dressing or take by the tablespoon or to cook with you want to be cooking with butter or coconut oil because they have high amounts of saturated fat. You don’t want to use other oils for cooking. Fish oil you can take by the tablespoon, flax seed oil, hemp seed oil, great for salad dressings and macadamia nut oil, could probably be used as a flavor enhancer.


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Avoid These Oils/Fats

We want to avoid: canola, cotton seed, sunflower, safflower, corn oil and soybean oil. Remember to look at the ratio of omega-6 to omega-3. The fact that these oils are also most often than not the big problematic vegetable oils, the polyunsaturated fatty oils, and the fatty acids that are heavily processed and as a result are becoming more rancid by the time they’re bottled. They’re ending up in bottles that are clear plastic, so clear, light is getting in, plastic means that it’s not filtering out the light. Food manufacturers don’t even consider that.

So canola oil actually looks pretty good with a 3:1 ratio of omega-6 to omega-3, good amounts of oleic acid, low saturated fat. Unfortunately, canola oil got a bad rap several years ago because it was shown in rat studies to produce some serious, serious health consequences in rats. Therefore, a lot of governing bodies said that, “Oh my god. If these rats are dying and their livers are exploding we can’t have this being consumed by humans.”

So it was a lot of trade embargos were banned and all this stuff was done with canola oil to lessen its consumption. Unfortunately, well, you know, not


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that it’s unfortunate, but recent studies in humans have shown that actually the processing of fats is very different in rats versus humans and canola is actually not as damaging as they thought for human beings versus rats. Now, having said that canola oil, again, is heavily processed so again, it’s a very poor quality oil.

Cotton seed oil has various fatty acids that are toxic to the body. Not as common as canola oil, but it’s pretty bad with a high percentage of saturated, 26%. Sunflower, safflower, again very high amounts of omega-6s, no omega-3s. Corn oil and soybean oil are commonly used in many baked and fried foods.

Just look at the saturated fat content of these oils, they’re all above 10%, other than canola oil. So we want to avoid these because these are the oils that have caused an increase in heart disease and this is why. They’re poor quality oil, they’re putting holes in our cell membranes, they’re creating trans fats in their chemically induced processes and we’re consuming these oils without, a lot of time, even knowing about it. So remember, if it’s coming in a box or a package or if you’ve had something out of a deep fryer you’re getting these oils and they are not good.

General RecommendationIn general avoid oils that have been heated or fried and do not use unstable oils or manmade derivatives like margarine in cooking of any kind. Remember, liquid means either monounsaturated or polyunsaturated fat, which means it’s very unstable. The more liquid the less viscous it is the less stable it is and that’s not a good thing for cooking. If cooking use stable saturated fats like butter or coconut oil.

Remember, they have lots of saturated fat so they’re more stable: very tough to break those down. Keep polyunsaturated fatty acids like flax, hemp, fish oils in a dark bottle, sealed airtight and in the fridge so we remove it from heat, oxygen and light. And similarly with the monounsaturated fats like olive oil or macadamia nut oil we want to keep them in a dark sealed bottle, stored at room temperature or slightly cooler.


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What to Look for?

Here’s what you want to look for in a perfect world: unrefined oils, so extra virgin, organic where applicable. So they’ve just gone through the expeller press, the crude oil or the unrefined oil is the final product that would extra virgin. Sometimes you will see expeller press or extra virgin.

It’s an unrefined oil, mechanically pressed rather than chemical extracted, expeller press versus solvent extraction, completely protected from light and air during pressing, completely sheltered from light and oxygen during filling, storage, and transport, stored frozen or cold in dark bottles and tastes fresh like the actual seed. We’re talking specifically here about polyunsaturated fats like flax, like hemp, like fish oil. Remember, these are the very, very, very sensitive ones that have many double bonds. We need to really look out for these ones – keep them in a cold, dark place.


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Does Eating Fat Make You Fat?

Does eating fat make you fat? Remember fats yield nine calories per gram, carbohydrates and protein four calories per gram. You would think that eating a more fats would lead to you to getting fat, correct? Well, yes and no, if you over do any macronutrient and you’ll get fat. If you eat a lot of fat, if 80% of your diet is fat you’ll probably get fat. Now fat doesn’t lead to an increase in insulin like glucose does. If you’re not eating, sugar has perhaps a little bit more of a detrimental response or detrimental affect on insulin, but if you’re combining, here’s the problem, remember we’re never eating something in isolation from something else; we’re never eating just pure fat unless you’re having a tablespoon of fish oil by itself.

Remember, if you eat foods that contain sugar as well as poor fats the sugar will increase blood sugar, insulin will be released, insulin as you remember is a storage hormone so it’s going to want to take sugar and fats out of the blood and store them in your cells. Everything else being equal, eating less fat should help you lose weight. If you remember back to the 1980s with this whole low-fat craze, we saw a 33% decrease in fat intake, but an 11% increase in obesity.

Remember; don’t be fooled by low-fat foods. They’re taking away the fat, they’re increasing the sugar content or some other type of filler or additive and in combination these foods, over time are very detrimental. If you think you’re eating low-fat french fries or low-fat potato chips let’s get real, have an apple, have a banana instead.


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Remember This?

Remember these graphs, remember I think we looked at this in module one, on the left here we see a graph, which shows that the percent dietary calories, this dotted line have gone calories from fat since 1955 have steadily decreased, but at the same time the amount of people becoming overweight and obese has exponentially increased. What is going on there? That doesn’t make sense, that’s essentially saying if we’ve eating less fat we’re getting, we’re still getting fatter. That doesn’t make sense because I thought that if I ate more fat I’d get fatter, but now I’m eating less fat and I’m still getting fatter so what’s going on?

Well, the second graph here is the real culprit. Aside from those vegetable oils, the bad ones that we looked and the fact that they’re creating all sorts of trans fat and clogging up our arteries because they’re damaging, they’re causing damage inside our arteries and cell membranes.

The problem is the sugar; the big problem is the sugar. Look at the sugar consumption rise over the last 300 years. And this is the problem. As sugar intake has gone up so has obesity and we’ve seen this in module one. Sugar is very, very bad.


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In GeneralIn general, low-fat diets are no more effective than other dietary measures for losing weight. There’s still a lot of debate on this and, you know, just as the graph showed you there, you know, we’re eating less fat, but we’re still gaining weight so again, there’s a lot of variables involved here.

A review of the literature in the American Journal of Clinical Nutrition which said, “Fat consumption within the range of 18-40%,” and that is pretty high, “of energy appears to have little if any affect on body fatness.” Little if any affect on body fatness at that range, that’s crazy. “Moreover, within the United States a substantial decline in the percentage of energy from fat consumed during the past two decades has corresponded with a massive increase in obesity.” We’re eating less fat, but we’re still getting fatter. Diets high in fat do not appear to be the primary cause of high prevalence of excess body fat in our society and here’s the big thing, and reductions in fat will not be a solution. Reductions in fat will not be a solution, remember that.

At the beginning when I talked about that study that looked at 80,000 women and they concluded that reducing fat intake is not the problem, it’s moving away from saturated and trans fats to good quality polyunsaturated fats and monounsaturated fats. I need to really make a distinction here.

A lot of times these studies are looking at these bad oils that we’ve been looking at. The damaging ones that are heavily processed, rancid, forming trans fats. The good ones are the ones we looked at: the hemp seed oil, the flax oil, the chia oil that I didn’t put in there chia seeds, fish oil, and olive oil. Those are the good oils that we’re not getting enough of and the studies have shown that moving more towards more of a Mediterranean diet, this is interesting, pretty much almost conclusively the research shows that moving more towards a Mediterranean diet, which interestingly enough is more higher carbohydrate, obviously they eat a lot of fruits and vegetables and higher intake of monounsaturated fats, olive oil, is very cardio protective.

It’s not that we’re eating too much fat it’s the other garbage that we’re getting in our foods, these sugar, the high fructose corn syrup, the poor vegetable oils that are damaging our cell membranes and making us more susceptible to all sorts of thing entering our cell and disrupting the insulin receptors on our


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cell membrane so they’re not able to respond properly to insulin, we’re getting insulin resistance, all this crazy stuff that’s happening.

Unfortunately, There’s Probably a Bigger Issue at Play…

I am really passionate about this. There’s actually a bigger problem and the issue is more of a socioeconomic one. This is from an interesting study in 2007 in the journal, Epidemiology Reviews. I want to show you two things. The first one is age and the black bars represent obesity, the white bars represent diabetes.

Generally as we age towards 70 years old there’s an increase in obesity and an increase in diabetes, after that there’s a steady drop off in obesity. Why do


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you think that is? Well, I’ll tell you why it is. You don’t see many old people who are fat. And the reason is because they die, they don’t make it long. These individuals, you know, after 70 years old they’re done or they’re not as obese. Diabetes, you know, kind of again, peaks at a round 70 as well, based on the research.

The other thing is with regards to education, this is something that I’m very passionate about. This is the whole premise of Eating for Energy University and I actually consider this formal education. These studies look at how many years of formal education do you have. The more years of formal education you have the less obesity there is, the less diabetes there is. We can assume that the more educated you are the more you know about these diseases and the more you are willing to take action to prevent them.

The other correlation is that in general the more education you have the higher income you might have as well. This doesn’t always happen, but in general, the more education you have the better job you get, the more money you make. The problem this study alluded to was that those with less education are generally in the lower income bracket. When this happens food choices are not the same.

Unfortunately this is the reality in North America especially after the economic downturn. More people are unemployed and have less money than they did before. The idea is that if you have $20 to spend on food, on groceries and a family to feed you’re most likely going to buy foods that are more calorie dense than higher nutrient dense foods. If you have $1.29 to spend you’ll probably buy Kraft dinner versus a head of parsley.

This is a very important thing that not a lot of people are thinking of. Unfortunately, I’m not going to teach you how to make more money but I want to bring this issue to light because it is important because in general, foods that are more calorie dense but less nutrient dense are cheaper. If you’re limited in terms of budget you’re unfortunately a lot of times going to be making poor health choices so hopefully I can help you, doesn’t matter where you are income wise, I’m hoping to motivate you to make better decision wherever you are through these presentations.


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Now, for instance, a Big Mac combo, it’s about $6, 1200 calories, 50 grams of fat; Subway turkey breast sandwich combo, 1300 calories, 47 grams of fat at about $9. If you’ve got $9 to spend you’re not going to buy a salad, you’re not going to buy a salad that might have 400 calories you want to fill yourself up. And that’s the problem that these cheaper alternatives are heavy, heavy, heavy in calories, but contain very few nutrients.

This is from the USA Today from back in 2002 comparing different combos so these prices have obviously changed quite a bit. You can go through this when you have time. It shows you the difference in calories and grams of fat and stuff in different combo and unfortunately, this is what America is thriving on. And you know what’s even worse is this whole “America Runs on Dunkin,” that saying is really disgusting and it’s despicable and I think it’s a sad reflection of the United States and it’s unfortunately a very realistic depiction of the United States, where America has become fueled by fast food and we need to change that.


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Why Counting Doesn’t Matter

Even if we look at all the calories and the grams of fat all this stuff and the end of the day we all know that we need to eat less processed foods. We know that chips and burgers and french fries are garbage, especially if they’re coming from these types of restaurants. Does it really matter how many grams of carbohydrates and proteins or fat they contain when they contain rancid oils and trans fats?

I love this saying from the Hippocrates Health Institute, “It’s not the food in your life it’s the life in your food.” That’s why I’m a huge proponent of eating more plant based, raw foods because they are very nutrient dense and full of life.

If you want to go back, go back to a lesson one module one where we looked at the ten principles of energy nutrition, that’s what it’s all about guys.

This is What Really MattersThis is what really matters, the quality of the foods. If it says low fat, who cares, don’t even touch it. Diet, low sugar, first of all if you’re looking at it a box you’re in the wrong aisle. if it’s not a naturally occurring don’t bring it into your household.

Eat natural, whole food and go back to our ten principles of energy nutrition, remember those. Keep your overall fat intake to less than 30% and ensure it comes from high quality fats and oils. Minimize, avoid processed foods because their nasty fat and sugar contents, we’ve seen that.

There’s a lot of different approaches, there’s high fat, low fats, there’s raw, vegan, fruitarians that eat no fat at all, I don’t believe that’s the way to go because as we’ve seen fats are so important for our health and if you’re consuming 5%, 10% fat, it’s probably not enough. Again, I’m not too sure, but I don’t believe a fruitarian diet is a healthy way of living long term. Maybe for a year or two, but we don’t know the effects of not having fats. Well, we can assume the effects of not having fats in our diets for extended period of times: you’ll look older; you’ll age faster – not good stuff.


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Raw vs. Cooked FatsPretty much across the board raw plant fats are always better. Again, it depends on the plants. Are we talking about corn oil or soybean oil? Well, probably not as good an option as hemp seed oil or flax seed oil. Moderation is the key. Extra virgin olive, coconut oil, flax seed, hemp seed oil great, great options. Walnuts, almonds, pumpkin, sunflower seeds great options as well, great sources of all those monounsaturated and unsaturated fatty acids that we want, but remember, it comes back to moderation.

I’m a big proponent of eating more raw foods, I’m also realistic, and I understand that not everyone is going to become a raw foodist, but even if you do become a raw foodist be sensible about things, focus on fresh foods. If you’re diet is consisting of cakes and crackers and crusts and dehydrated foods, remember, you’re going to be eating a ton of walnuts, almonds, pumpkin, sunflower seeds, cashews, all sorts of other nuts and seeds that are a very calorie dense and very high in fat and very low in water because they’re dehydrated and over time that’s not going to really help you lose weight, it’s going to probably pack on the pounds, make you more sluggish and again, fat intake of about 30% or less is what we’re after.

We don’t want to go too much above that because again, there is a happy medium for our fat intake. You know, there are raw foodists who are eating 10 avocados a day. I mean, sure one avocado is a great source of oleic acid, but do we need 10 avocados a day, that’s 3000 calories right there, 90% of that is fat, that’s not a way to live.

We will look to minimize saturated fat consumption from animals to about 5-10% max. We’ve seen that stearic acid and palmetic acid, the main saturated fats in animal fats raise LDL cholesterol. When studies investigate high fat diets versus low fat diets and different types of fats that are being used in these diets, understand that it’s the type of saturated fatty acids that is the issue. There is a huge difference between a diet that consists mainly of tropical oils, versus one consisting of saturated fat from red meat.

Remember, stearic acid and palmetic acid are two very predominant in animal meats and are long chain fatty acids, no double bonds, they’re very stiff, sticky, they are tough to break down, they’re stored as fat very readily


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versus the shorter chain fatty acids that are more used for energy, have real healing properties. We need to differentiate between the two. But in general, we want to limit our saturated fat content or consumption, especially from animal products.

Summing UpProcessed vegetable oils are the devil. Many of them carry and create trans fats, which damage our cells, our arteries and everything in our body. Butter is healthier than margarine but eat it in moderation. If you’re going to make eggs, use butter, don’t use oil, don’t use margarine. The best fats and oils come from raw plant sources and cold water fish or their unprocessed oils like fish oil. Eating fats in moderation does not make you fat. Eating a refined, processed diet does make you fat.

A very important distinction here, a high fat diet versus a high processed diet, again, where do you draw the line? How do you differentiate the two? It’s not the fat it’s the garbage foods that are in our food supply that are making people fat because they contain high amounts of sugar, high amounts of trans fat carrying vegetable oils and all sorts of other nonsense that is making our body just go into all sorts of crazy, you know, to do crazy things, and we’ll actually look at this in our module on weight loss metabolism and hormones, like exactly what’s happening at that level.


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Your Assignment

Your assignment for today is pretty simple but enlightening. I want you to go through your food journal and enter three days worth of meals into FitDay.com then look at how much fat is in your diet. Can you decipher where it’s coming from? Is it poly, mono, saturated? Do you see fish? Do you see walnuts? Do you see fish oil? Or do you see french fries, potato chips, hamburgers, baked goods? Can you make an educated guess as to the quality of the fat in your diet. That’s your assignment for today.


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Coming in Module 4Now, coming in module four we’re going to be looking at vitamins and minerals and you’re going to be learning everything you ever wanted to know about them including the wonder vitamin that may help you prevent 16 types of cancer and the best way to get it into your body, the face lift mineral that will take years off your skin and make you look like you just got back from the spa, you’ll discover the health consequences related to specific mineral deficiencies, likewise, you’ll also find out whether too many minerals is a good or bad thing and you’ll discover underground facts about vitamin and mineral supplements that nutraceutical companies have been hiding from you and learn the truth about the best way to get your daily doses of these micro nutrients into your body and obviously much, much more.

Module four is going to be great, we’re going to continue our learning and remember, we’re learning, but we’re also applying. I want you to go through these lessons, go through the cheat sheets; you know, print them out, take action on your assignments and also take action on those bullets, those recommendations in the cheat sheets through each of these lessons. I hope you’ve enjoy module three. I hope you understand now that fats are critical as is cholesterol, critical to our health, but again in moderation and in the quality of the fats are what matters.

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MODULE #3 - Lesson 4 · 3 Super Nutrition Academy MODULE 3 - Lesson 4 b u Ç X } u As we’ve seen in the last, last couple lessons and modules there’s a number of different contributing