Eat more fat
Replies
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I’m gonna throw this out here --- I hate to see fat vilified in diets, nutrition advice, etc. So from me to you, here’s my suggestions for embracing fat. The good kinds are healthy for your heart and are at the CORE of keeping you satiated. There are entirely too many false myths about fat, many of which the AHA even supports (WHAT!?)
I didn’t start breaking a weight plateau with exercise. I did something radical and went for all real foods, no grains, no processed sugars, no legumes. I’ve broken my plateau, and my health stats are the same or better (i.e. cholesterol, blood pressure, in case anyone was wondering). Basically, I’ve begun to eat REAL food including GOOD fat. Good fats are naturally occurring in foods in their real state, especially dairy.
If you want to eat some good fat, try these: olives, avocadoes, olive oil, coconut (unrefined) oil, coconut milk, 70% dark chocolate, eggs, animal fats (pref. grass fed meats --- eat the skin!), fish/krill, ghee, organic butter, whole (and/or raw) dairy, flax, whole yogurt, nuts, and seeds.
BAD fats include trans fats, chemically altered oils (i.e. overheated, reheated, rancid), unnatural oils such as Canola oil, oils with a high polyunsaturated/Omega 6 content (sunflower, veg. oil). Remember, some Omega 6 is okay, but don't overdo it. A healthy balance of 3/6 needs to be found.
If you’re looking for a gram / day recommendation, it varies. I eat anywhere from 80-110g, depending. Pair vegetables with fats – topping veggies in EVOO aids digestion and can be helpful in nutrient retention.
So pardon my rant, but fat is my friend. If you’re not convinced, I can certainly back myself up with many a study.
I have been telling people here the same thing..................
We eat the same way, but because I call my plan Atkins, I am bashed into the ground................
I eat coconut oil off the spoon, put it in my coffee, fry eggs in it.................
I like adding a spoonful to a handful of walnuts. It's like a healthy fat explosion!
It's odd...I think I was more "accepted" by others as a vegan (and chronic distance runner)...which, in its 6 month course was probably the worst experiment I've ever conducted in the name of health. It certainly taught me to embrace a wide variety of vegetables but put me on a blood sugar (carb crash) roller coaster, leading to fatigue and mood issues.0 -
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I like adding a spoonful to a handful of walnuts. It's like a healthy fat explosion!
It's odd...I think I was more "accepted" by others as a vegan (and chronic distance runner)...which, in its 6 month course was probably the worst experiment I've ever conducted in the name of health. It certainly taught me to embrace a wide variety of vegetables but put me on a blood sugar (carb crash) roller coaster, leading to fatigue and mood issues.
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Sorry that you're not as accepted now and that you had a bad experience. I was a vegan for several years and have been a vegetarian my entire life and haven't had any mood issues (that I'm aware of lol.) I agree with you about the fat...it's good for you in the right forms. Although I agree more with SHBoss on the grain issue. It's okay for some people to cut them out but for most of the world this just isn't going to happen. I love quinoa, teff, amaranth, triticle, barley, millet, rye, oats and even wheat (in it's purest form of course). Grains are a staple of my diet and I can't ever give them up. I believe too much in my beliefs that animals should not be eaten. I try not to shove my beliefs down anyones throat and I hope that I'm not coming off as harsh...just MHO.0 -
I like adding a spoonful to a handful of walnuts. It's like a healthy fat explosion!
It's odd...I think I was more "accepted" by others as a vegan (and chronic distance runner)...which, in its 6 month course was probably the worst experiment I've ever conducted in the name of health. It certainly taught me to embrace a wide variety of vegetables but put me on a blood sugar (carb crash) roller coaster, leading to fatigue and mood issues.
[/quote]
Sorry that you're not as accepted now and that you had a bad experience. I was a vegan for several years and have been a vegetarian my entire life and haven't had any mood issues (that I'm aware of lol.) I agree with you about the fat...it's good for you in the right forms. Although I agree more with SHBoss on the grain issue. It's okay for some people to cut them out but for most of the world this just isn't going to happen. I love quinoa, teff, amaranth, triticle, barley, millet, rye, oats and even wheat (in it's purest form of course). Grains are a staple of my diet and I can't ever give them up. I believe too much in my beliefs that animals should not be eaten. I try not to shove my beliefs down anyones throat and I hope that I'm not coming off as harsh...just MHO.
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No, completely understand. I was under a dilemma for some time regarding animal consumption. I was raised around farms and had the privilege of eating very natural, grass-fed meats and hunted meats (venison, turkey) for much of my childhood. As someone who has hunted and fished, it’s not that I don’t hold life in regard – I suppose I believe more in our evolutionary response in eating an omnivorous diet BUT within an ethical means (i.e. eliminating “factory” meat, purchasing sustainably farmed agriculture, organic, raw dairy, etc). It probably sounds a bit cold when one raises food or hunts for their food but I think it puts a very different perspective on the respect and meaning of obtaining a food source. Same for physically going out and milking a cow or producing yogurts and butters from scratch the old fashioned way. There’s wonderful sustainability in small farms and simple ways…but many have been lost in the hustle and bustle and fast food, big eating mentality. I buy organic, but when my wallet allows, I’d lov eot
I wanted to try the vegetarian / vegan eating as a response to having higher energy for running and as an experiment in sustainable eating. It does provide this, but even at a “healthy” weight, I was still at a higher body fat percentage and still had digestive issues. The issues I thought were a product of meat consumption…not so much. Meat consumption now for me isn’t just selecting bits of meat. It’s eating oddities – organ meats, fishes, animal fats, ghee, butter…
I really have no issues with vegetarianism. Veganism…I had a difficult time with. I’m not as convinced as I was that it’s a healthy means of living without natural forms of B vitamins and other proteins. I certainly felt much better when I included some forms of eggs or yogurt into my diet. A better option, grain-wise, I've found has been to avoid high gluten grains OR ferment grains before use. Many Indian dishes are made with fermented grains to aid in digestion.0 -
No, completely understand. I was under a dilemma for some time regarding animal consumption. I was raised around farms and had the privilege of eating very natural, grass-fed meats and hunted meats (venison, turkey) for much of my childhood. As someone who has hunted and fished, it’s not that I don’t hold life in regard – I suppose I believe more in our evolutionary response in eating an omnivorous diet BUT within an ethical means (i.e. eliminating “factory” meat, purchasing sustainably farmed agriculture, organic, raw dairy, etc). It probably sounds a bit cold when one raises food or hunts for their food but I think it puts a very different perspective on the respect and meaning of obtaining a food source. Same for physically going out and milking a cow or producing yogurts and butters from scratch the old fashioned way. There’s wonderful sustainability in small farms and simple ways…but many have been lost in the hustle and bustle and fast food, big eating mentality. I buy organic, but when my wallet allows, I’d lov eot
Agreed. I can't stand hunting or fishing really...I did it when I was younger. I'm a southern girl after all. I was taught to hunt/fish/ and shoot a gun and bow & arrows at a very young age. It's really about the killing the animal that bothers me. My hubby is more carnivore than omnivore, lol. I buy local deer...we know several hunters, local cow and pig (I can't call it by the 'given' name...it's an animal). We rarely have eggs in the house because we get them only once every 2 months from my aunts chickens and she lives out of state. We don't have any local dairy farms so I have to rely on the supermarket for it...always organic...can't stand the added hormones. I blame milk for me starting puberty at an earlier age. I'm also a lacto/ovo/pesco vegetarian. Although, I rarely eat fish it is in my diet.0 -
I should add that I eat via Paleo standards.
Just to clear up the grain disliking. I do agree that we should do what works for us. I'm still not convinced by any standard though (and this is my own opinion) that grains are vital for human health.
Can you explain what "Paleo Standards" are? Is that a thought process behind a way of eating? A dietary plan? It's nto something I ahve heard of before.
Thanks!0 -
I get mostly raw dairy from local sources around me. I also subscribe to a CSA, buy seasonal fruits and veggies from local farmers markets or my Neighborhood Coop.
There is an Amish explosion happening in my small rural area of Southern Illinois and soon I will be able to get fresh chicken, turkey, duck, grass fed beef, local pork, etc...................
I already buy raw milk, butter, cheese from a local farmer and dairy. I get eggs from 1 of 2 little old ladies that live down the road from me. Right now, I get grass fed beef, local pork and free range chicken from local sources..........................
I actually spend less purchasing groceries now, then I did before and we waste a LOT less to. I only buy what we are going to eat, so nothing goes to waste. I would rather run to the store every day or every other day then to waste good food.
Here is the website so you can find where local raw dairy is at in your area.
http://www.realmilk.com/where2.html0 -
I should add that I eat via Paleo standards.
Just to clear up the grain disliking. I do agree that we should do what works for us. I'm still not convinced by any standard though (and this is my own opinion) that grains are vital for human health.
Can you explain what "Paleo Standards" are? Is that a thought process behind a way of eating? A dietary plan? It's nto something I ahve heard of before.
Thanks!
I tend to agree that grains are not made for human consumption. Especially corn..............I mean come on, we don't digest it at all, it comes out the other end whole still!!!!! :laugh: :laugh:
Here is a website that I have saved in my favorites regarding the paleo diet.............
http://paleodiet.com/0 -
No prob.
I just don't see enough love for fat round these parts, usually.
Love the fat!!
Especially the avocados and the dark chocolate!! Mmmmmm. Oh, and bacon
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Ummmyummy!! Me too!
Hey, do you have an allergy to Gluten or just grains in general?
I love my bread and carbs too much to give them up, but I've been eating brown rice and Ezeikel bread rather than other kinds of starches.
I always include oils in my foods, but stick with real butter and oilve oil. Not sure if I'm missing out on other sources, but I'm sticking to what I know..I tend to agree that grains are not made for human consumption. Especially corn..............I mean come on, we don't digest it at all, it comes out the other end whole still!!!!!
OMG!! That always baffled me to see that. How on earth does it reknit itself after I eat it? I KNOW I'm chewing it....lol Still love my corn, but only indulge in it maybe once a year.0 -
I get mostly raw dairy from local sources around me. I also subscribe to a CSA, buy seasonal fruits and veggies from local farmers markets or my Neighborhood Coop.
There is an Amish explosion happening in my small rural area of Southern Illinois and soon I will be able to get fresh chicken, turkey, duck, grass fed beef, local pork, etc...................
I already buy raw milk, butter, cheese from a local farmer and dairy. I get eggs from 1 of 2 little old ladies that live down the road from me. Right now, I get grass fed beef, local pork and free range chicken from local sources..........................
I actually spend less purchasing groceries now, then I did before and we waste a LOT less to. I only buy what we are going to eat, so nothing goes to waste. I would rather run to the store every day or every other day then to waste good food.
Here is the website so you can find where local raw dairy is at in your area.
http://www.realmilk.com/where2.html
I checked on the milk...nothing close to me. I'm in a suburb of Atlanta and there just aren't enough farms. I do have my own garden thank God...so lots of organic fruits, veggies, and herbs. I'm greatful to just be able to live on an acre of land. Most people are crammed onto 1/4 or 1/8 of an acre with no land...mostly house. I'm much happier in a smaller house and more land. We have an apple tree, fig tree, lemon tree (that I have to bring in during the winter), and a peach tree. I also have a green house so I pretty much have fresh produce year round and what we don't eat I take to the farmers market or to a soup kitchen.
We also have a great Amish bakery but it's an hour away and I can only get up there every few months. I make most of my own bread or eat the Ezekiel from the store.0 -
I get mostly raw dairy from local sources around me. I also subscribe to a CSA, buy seasonal fruits and veggies from local farmers markets or my Neighborhood Coop.
There is an Amish explosion happening in my small rural area of Southern Illinois and soon I will be able to get fresh chicken, turkey, duck, grass fed beef, local pork, etc...................
I already buy raw milk, butter, cheese from a local farmer and dairy. I get eggs from 1 of 2 little old ladies that live down the road from me. Right now, I get grass fed beef, local pork and free range chicken from local sources..........................
I actually spend less purchasing groceries now, then I did before and we waste a LOT less to. I only buy what we are going to eat, so nothing goes to waste. I would rather run to the store every day or every other day then to waste good food.
Here is the website so you can find where local raw dairy is at in your area.
http://www.realmilk.com/where2.html
I checked on the milk...nothing close to me. I'm in a suburb of Atlanta and there just aren't enough farms. I do have my own garden thank God...so lots of organic fruits, veggies, and herbs. I'm greatful to just be able to live on an acre of land. Most people are crammed onto 1/4 or 1/8 of an acre with no land...mostly house. I'm much happier in a smaller house and more land. We have an apple tree, fig tree, lemon tree (that I have to bring in during the winter), and a peach tree. I also have a green house so I pretty much have fresh produce year round and what we don't eat I take to the farmers market or to a soup kitchen.
We also have a great Amish bakery but it's an hour away and I can only get up there every few months. I make most of my own bread or eat the Ezekiel from the store.
Wow!!! You are lucky to be able to have a green house to grow your own fruits and veggies............
We will be purchasing a house later this year (we are looking now) and that is one of the requirements. That I have land to produce a garden and I can cover it so I have a green house. I think I would start living out there breathing in the oxygen the plants are giving off and letting them have my carbon dioxide........... :laugh: :laugh:
For now, I utilize the Farmers Markets, local farms and Neighborhood Coop.0 -
Bumping to the top to read later.0
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More resources...
Hyperlipid - http://high-fat-nutrition.blogspot.com/
Dr. Michael Eades (Protein Power) - http://www.proteinpower.com/drmike/
Mark Sisson (Primal Blueprint) - http://www.marksdailyapple.com/
Dr. Loren Cordain (Paleo) - http://www.thepaleodiet.com/
Weston A. Price foundation - http://www.westonaprice.org/
Fat Head - http://www.fathead-movie.com/
Spark of Reason - http://sparkofreason.blogspot.com/
Natural Bias - http://naturalbias.com/
Crossfit (read the forums, a lot of paleo/training info there) - http://www.crossfit.com
Brian Sekula - http://www.briansekula.com/blog/
Cholesterol Skeptics - http://www.thincs.org/0 -
More resources...
Hyperlipid - http://high-fat-nutrition.blogspot.com/
Dr. Michael Eades (Protein Power) - http://www.proteinpower.com/drmike/
Mark Sisson (Primal Blueprint) - http://www.marksdailyapple.com/
Dr. Loren Cordain (Paleo) - http://www.thepaleodiet.com/
Weston A. Price foundation - http://www.westonaprice.org/
Fat Head - http://www.fathead-movie.com/
Spark of Reason - http://sparkofreason.blogspot.com/
Natural Bias - http://naturalbias.com/
Crossfit (read the forums, a lot of paleo/training info there) - http://www.crossfit.com
Brian Sekula - http://www.briansekula.com/blog/
Cholesterol Skeptics - http://www.thincs.org/
Wow, I found someone that thinks like I do. I have almost every one of those same sites bookmarked already....................0 -
one question
Why did the arthur of Adikin diet die of an hearth attack. Maybe too much animal fat???????????????
Calie0 -
one question
Why did the arthur of Adikin diet die of an hearth attack. Maybe too much animal fat???????????????
Calie
Dr Atkins didn't die of a heart attack. He died as a result of slipping on ice and got a head injury that succumbed to the end of his life.
Here is the link to an article where his wife answered those questions shortly after his death.
http://www.usatoday.com/news/health/2004-02-10-atkins-statements_x.htm
Personally speaking...........since I have taken bread, and other processed foods out of my diet and added more fats, specifically animal fats (chicken skin, full fat dairy products, fat on steaks, etc) my cholesterol and triglycerides went down and as a result my sugar also stabilized and I got off the medications...........0 -
one question
Why did the arthur of Adikin diet die of an hearth attack. Maybe too much animal fat???????????????
Calie
He died after an accidental fall, NOT a heart attack. CNN report below.
http://www.cnn.com/2003/HEALTH/04/17/obit.atkins/0 -
Well I don't have a prob with the fats,,, but Legumes? I ain't giving up my great northern beans for nobody.
I do serve them with big chunks o'ham floating around in there. And with real buttermilk (butter shortening) biscuits... Mmmm,,, ready to go home and cook. :drinker:0 -
That's cool. I eat hummus sometimes, but that's not much of a dive into the bean pool haha.
I think the way you cook them may actually assist digestion (with the fats/meat, of course).0 -
And really, if you're reading this, the important thing to remember, and how many times has it been said on here is to do what works for you.
I'm advocating a method of eating that works (very well) for me. It just happens to be "rebellion" in a sense from the typical low fat/high carb diets prescribed by much of the medical field. It also opens up a lot of questions regarding the evolution of humans, or digestive systems, really...defining omnivore. I guess if someone really wanted to pick a bone, it opens up the question of the sustainability of agriculture and meat as a whole.
I'm very open to those who choose to eat whole foods, whole dairy, etc...basically food in a lesser or unprocessed state (though even the butchering of meat is considered a "process" so to speak).
What you do is what you do!
:drinker:0 -
There are medical conditions that require a VERY low fat diet. My daughter has VLCAD. If she eats fats they are stored up in her heart and liver and attack the organs! So a low fat diet does have many benefits. No bacon for my little girl :sad:0
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Actually, I think I've read from a lot of sources that "low fat" actually increases your triglycerides. Now, it seems like most people are advocating a "moderate fat" diet. I think that means 30% of your calories comes from fat (preferably the "good" ones described on this thread). For many of us who are trying to lose weight, that might be a reduction in fat (LOL).
I also think that a lot of us weight losers have a tendency to live at the extremes. We/I totally ate too much. Then starting the diet, swung to the other extreme. But, it is the middle road that we need to find. That balance of calories in v. calories burned. The balance of healty food choices. And it is true that different things work for different people, so my balance, might not be yours.0 -
Actually, I think I've read from a lot of sources that "low fat" actually increases your triglycerides. Now, it seems like most people are advocating a "moderate fat" diet. I think that means 30% of your calories comes from fat (preferably the "good" ones described on this thread). For many of us who are trying to lose weight, that might be a reduction in fat (LOL).
I also think that a lot of us weight losers have a tendency to live at the extremes. We/I totally ate too much. Then starting the diet, swung to the other extreme. But, it is the middle road that we need to find. That balance of calories in v. calories burned. The balance of healty food choices. And it is true that different things work for different people, so my balance, might not be yours.
This is a very excellent post!
See, that's the tough thing sometimes with higher fat diets. A little goes a long way! It does have an adjustment period and over time, with higher fat and protein in the diet, many feel fuller longer. At times, this has left me full enough to skip normal "snack time" or even small meals. It all depends on the size of my standard meals, their fat content, what have you. So much of the equation of satiation and success in eating over time is having a bit more control over the insulin response. That's why it's hard for me to eat starches, grains, and the like because it throws me off and then I go back to hunger spikes.
Meat can be deceiving, also. I feel very full on fairly small portions of meat, pending that there is fat served aside them or on them, in the case of most poultry. Add a heap of roasted, grilled, or sauteed vegetables and I've got quite a feast with very little carbohydrate.0 -
I tend to agree that grains are not made for human consumption. Especially corn..............I mean come on, we don't digest it at all, it comes out the other end whole still!!!!!OMG!! That always baffled me to see that. How on earth does it reknit itself after I eat it? I KNOW I'm chewing it....lol Still love my corn, but only indulge in it maybe once a year.
Actually, I asked about this once and here's the answer--it's not the corn itself that your body can't digest, but rather, it's the hull of the corn. Think of the hull like a plastic grocery bag, with the actual corn itself the groceries in the bag. Basically, the inner kernal is gone into your belly and gets digested, but the hull stays whole (neat little play on words there)--the groceries are gone but that bag is still there. It then goes through your digestive tract and gets filled up with new "groceries"--not the kind I'd want to eat, that's for sure! :noway:
Hope this explanation makes sense!
Cheers! :drinker:0 -
I like adding a spoonful to a handful of walnuts. It's like a healthy fat explosion!
It's odd...I think I was more "accepted" by others as a vegan (and chronic distance runner)...which, in its 6 month course was probably the worst experiment I've ever conducted in the name of health. It certainly taught me to embrace a wide variety of vegetables but put me on a blood sugar (carb crash) roller coaster, leading to fatigue and mood issues.
Sorry that you're not as accepted now and that you had a bad experience. I was a vegan for several years and have been a vegetarian my entire life and haven't had any mood issues (that I'm aware of lol.) I agree with you about the fat...it's good for you in the right forms. Although I agree more with SHBoss on the grain issue. It's okay for some people to cut them out but for most of the world this just isn't going to happen. I love quinoa, teff, amaranth, triticle, barley, millet, rye, oats and even wheat (in it's purest form of course). Grains are a staple of my diet and I can't ever give them up. I believe too much in my beliefs that animals should not be eaten. I try not to shove my beliefs down anyones throat and I hope that I'm not coming off as harsh...just MHO.
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No, completely understand. I was under a dilemma for some time regarding animal consumption. I was raised around farms and had the privilege of eating very natural, grass-fed meats and hunted meats (venison, turkey) for much of my childhood. As someone who has hunted and fished, it’s not that I don’t hold life in regard – I suppose I believe more in our evolutionary response in eating an omnivorous diet BUT within an ethical means (i.e. eliminating “factory” meat, purchasing sustainably farmed agriculture, organic, raw dairy, etc). It probably sounds a bit cold when one raises food or hunts for their food but I think it puts a very different perspective on the respect and meaning of obtaining a food source. Same for physically going out and milking a cow or producing yogurts and butters from scratch the old fashioned way. There’s wonderful sustainability in small farms and simple ways…but many have been lost in the hustle and bustle and fast food, big eating mentality. I buy organic, but when my wallet allows, I’d lov eot
I wanted to try the vegetarian / vegan eating as a response to having higher energy for running and as an experiment in sustainable eating. It does provide this, but even at a “healthy” weight, I was still at a higher body fat percentage and still had digestive issues. The issues I thought were a product of meat consumption…not so much. Meat consumption now for me isn’t just selecting bits of meat. It’s eating oddities – organ meats, fishes, animal fats, ghee, butter…
I really have no issues with vegetarianism. Veganism…I had a difficult time with. I’m not as convinced as I was that it’s a healthy means of living without natural forms of B vitamins and other proteins. I certainly felt much better when I included some forms of eggs or yogurt into my diet. A better option, grain-wise, I've found has been to avoid high gluten grains OR ferment grains before use. Many Indian dishes are made with fermented grains to aid in digestion.
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My trainer recommended coconut oil and I bought some. I just don't know what to do with it now. Can you help me with this.0 -
Actually, I asked about this once and here's the answer--it's not the corn itself that your body can't digest, but rather, it's the hull of the corn. Think of the hull like a plastic grocery bag, with the actual corn itself the groceries in the bag. Basically, the inner kernal is gone into your belly and gets digested, but the hull stays whole (neat little play on words there)--the groceries are gone but that bag is still there. It then goes through your digestive tract and gets filled up with new "groceries"--not the kind I'd want to eat, that's for sure! :noway:
Hope this explanation makes sense!
Cheers! :drinker:
Wow- thanks. Not just for the mental image :sick: lol, I've always wondered wtf was up with that. LIttle corn grocery bags haha I'm going to giggle every time I eat corn from now on.
"Get along there little grocery bags!"0 -
What's so bad about canola oil?I’m gonna throw this out here --- I hate to see fat vilified in diets, nutrition advice, etc. So from me to you, here’s my suggestions for embracing fat. The good kinds are healthy for your heart and are at the CORE of keeping you satiated. There are entirely too many false myths about fat, many of which the AHA even supports (WHAT!?)
I didn’t start breaking a weight plateau with exercise. I did something radical and went for all real foods, no grains, no processed sugars, no legumes. I’ve broken my plateau, and my health stats are the same or better (i.e. cholesterol, blood pressure, in case anyone was wondering). Basically, I’ve begun to eat REAL food including GOOD fat. Good fats are naturally occurring in foods in their real state, especially dairy.
If you want to eat some good fat, try these: olives, avocadoes, olive oil, coconut (unrefined) oil, coconut milk, 70% dark chocolate, eggs, animal fats (pref. grass fed meats --- eat the skin!), fish/krill, ghee, organic butter, whole (and/or raw) dairy, flax, whole yogurt, nuts, and seeds.
BAD fats include trans fats, chemically altered oils (i.e. overheated, reheated, rancid), unnatural oils such as Canola oil, oils with a high polyunsaturated/Omega 6 content (sunflower, veg. oil). Remember, some Omega 6 is okay, but don't overdo it. A healthy balance of 3/6 needs to be found.
If you’re looking for a gram / day recommendation, it varies. I eat anywhere from 80-110g, depending. Pair vegetables with fats – topping veggies in EVOO aids digestion and can be helpful in nutrient retention.
So pardon my rant, but fat is my friend. If you’re not convinced, I can certainly back myself up with many a study.0 -
What's so bad about canola oil?I’m gonna throw this out here --- I hate to see fat vilified in diets, nutrition advice, etc. So from me to you, here’s my suggestions for embracing fat. The good kinds are healthy for your heart and are at the CORE of keeping you satiated. There are entirely too many false myths about fat, many of which the AHA even supports (WHAT!?)
I didn’t start breaking a weight plateau with exercise. I did something radical and went for all real foods, no grains, no processed sugars, no legumes. I’ve broken my plateau, and my health stats are the same or better (i.e. cholesterol, blood pressure, in case anyone was wondering). Basically, I’ve begun to eat REAL food including GOOD fat. Good fats are naturally occurring in foods in their real state, especially dairy.
If you want to eat some good fat, try these: olives, avocadoes, olive oil, coconut (unrefined) oil, coconut milk, 70% dark chocolate, eggs, animal fats (pref. grass fed meats --- eat the skin!), fish/krill, ghee, organic butter, whole (and/or raw) dairy, flax, whole yogurt, nuts, and seeds.
BAD fats include trans fats, chemically altered oils (i.e. overheated, reheated, rancid), unnatural oils such as Canola oil, oils with a high polyunsaturated/Omega 6 content (sunflower, veg. oil). Remember, some Omega 6 is okay, but don't overdo it. A healthy balance of 3/6 needs to be found.
If you’re looking for a gram / day recommendation, it varies. I eat anywhere from 80-110g, depending. Pair vegetables with fats – topping veggies in EVOO aids digestion and can be helpful in nutrient retention.
So pardon my rant, but fat is my friend. If you’re not convinced, I can certainly back myself up with many a study.
I have never seen any skin on a beef steak before Where is it? No way woukd I eat a chicken skin. Ugh make me sick. Calie0 -
What's so bad about canola oil?I’m gonna throw this out here --- I hate to see fat vilified in diets, nutrition advice, etc. So from me to you, here’s my suggestions for embracing fat. The good kinds are healthy for your heart and are at the CORE of keeping you satiated. There are entirely too many false myths about fat, many of which the AHA even supports (WHAT!?)
I didn’t start breaking a weight plateau with exercise. I did something radical and went for all real foods, no grains, no processed sugars, no legumes. I’ve broken my plateau, and my health stats are the same or better (i.e. cholesterol, blood pressure, in case anyone was wondering). Basically, I’ve begun to eat REAL food including GOOD fat. Good fats are naturally occurring in foods in their real state, especially dairy.
If you want to eat some good fat, try these: olives, avocadoes, olive oil, coconut (unrefined) oil, coconut milk, 70% dark chocolate, eggs, animal fats (pref. grass fed meats --- eat the skin!), fish/krill, ghee, organic butter, whole (and/or raw) dairy, flax, whole yogurt, nuts, and seeds.
BAD fats include trans fats, chemically altered oils (i.e. overheated, reheated, rancid), unnatural oils such as Canola oil, oils with a high polyunsaturated/Omega 6 content (sunflower, veg. oil). Remember, some Omega 6 is okay, but don't overdo it. A healthy balance of 3/6 needs to be found.
If you’re looking for a gram / day recommendation, it varies. I eat anywhere from 80-110g, depending. Pair vegetables with fats – topping veggies in EVOO aids digestion and can be helpful in nutrient retention.
So pardon my rant, but fat is my friend. If you’re not convinced, I can certainly back myself up with many a study.
this might be what the poster was referring to:
http://www.healthiertalk.com/canola-oil-yes-or-no-0431
I never thought to check on canola oil myself.0 -
What's so bad about canola oil?
Here is some information as to why Vegetable oils such as Canola oil are bad for you, I only use Coconut Oil, Red Palm Oil, Palm Kernel Oil, Grape Seed Oil and Olive Oil................
http://www.thescreamonline.com/essays/essays5-1/vegoil.htmlWhat’s wrong with vegetable oils? The main problem is that polyunsaturated oils contain long-chain fatty acids, which are extremely fragile and unstable. “The unsaturated oils in some cooked foods become rancid in just a few hours even when refrigerated,” says Peat, “and that’s responsible for the stale taste of leftover foods. Eating slightly stale food with polyunsaturated oils isn’t more harmful than eating the same oils when fresh, since the oils will oxidize at a much higher rate once they are in the body. As soon as a polyunsaturated vegetable oil enters the body, it is exposed to temperatures high enough to cause its toxic decomposition, especially when combined with a continuous supply of oxygen and catalysts such as iron.”
Even if you stop eating them, polyunsaturated fatty acids remain stored in tissue, only to be released during times of stress or fasting—including the middle of the night, when one is asleep.
Although PUFAs damage every part of the body, the endocrine system, especially the thyroid, is particularly vulnerable. A slow metabolism, low energy, and sluggish thyroid often accompany the consumption of vegetable oils.
Cattle ranchers discovered the difference between saturated and unsaturated fats in the 1940s, when they fed their livestock inexpensive coconut oil (a saturated fat) in order to fatten them for market. But the cattle didn’t gain weight. Instead, coconut oil made them lean, active, and hungry. Next, ranchers tested a thyroid-suppressing drug. As expected, the livestock gained weight on less food, but because the drug was strongly carcinogenic, it was discontinued. By the late 1940s, ranchers discovered that soybeans and corn caused the same anti-thyroid effect as the thyroid-suppressing drug, allowing animals to gain more weight on less food. Since then, corn and soy have been the staples of feedlot cattle.
A later experiment fed animals pure unsaturated vegetable oil, pure saturated coconut oil, and various mixtures of the two. The animals’ obesity increased in proportion to the ratio of unsaturated fat in their diet, independent of the total amount of fat or calories they consumed. Animals that ate even small amounts of unsaturated oil were fat, and those that ate large amounts of coconut oil were thin.
By 1950, unsaturated fats were clearly shown to suppress the metabolic rate, apparently by creating hypothyroidism. In following years, scientists looked for the mechanism that caused this effect and found that unsaturated fats damage mitochondria through oxidation and enzyme suppression. The more unsaturated a vegetable oil is, the more specifically it suppresses tissue response to thyroid hormones. Unsaturated fats are derived from the seeds of plants, and seeds contain toxins and enzyme suppressors that block protein digestive enzymes in the stomachs of mammals. These chemicals evolved to protect seeds from predators and prevent germination until conditions are optimal for sprouting. It’s probably no coincidence that millions of people who eat thyroid-damaging toxins and enzyme suppressors have an epidemic of obesity, diabetes, heart disease, cancer, immune system disorders, arthritis, and other chronic diseases.
But wait a minute. If polyunsaturated fats are bad for us, why does everyone believe that coconut oil and other saturated fats are harmful to health and polyunsaturated fats are beneficial? How did that happen?
The answer is a combination of bad science and successful lobbying, explains Bruce Fife, C.N., N.D., author of The Coconut Oil Miracle and other books. In 1986, he explains, the American Soy Association (ASA) sent a “Fat Fighter Kit” to 400,000 American soybean farmers, encouraging them to write to government officials, food companies, and newspapers protesting the encroachment of “highly saturated tropical fats like palm and coconut oils” in America’s food supply, while their wives were encouraged to educate the public about the health benefits of soy oil.
Soon organizations like the Center for Science in the Public Interest embraced the pro-soy, anti-tropical oil campaign, and food manufacturers bowed to public pressure, replacing coconut oil with soy oil in their products.
“When the attack on coconut oil began,” says Fife, “those medical and research professionals who were familiar with it wondered why. They knew coconut oil did not contribute to heart disease and that it provided many health advantages. Some even stepped forward to set the record straight. But by this time public sentiment had firmly sided with the ASA, and people refused to listen.”
Senate hearings on the health implications of tropical oils brought testimony from Harvard Medical School researcher George Blackburn, Ph.D., University of Maryland research associate Mary G. Enig, Ph.D., and U.S. Surgeon General C. Everett Koop, M.D., all of whom defended coconut oil. They pointed out that coconut oil has been a mainstay in the diets of millions of people for thousands of years, and those who still follow their traditional diet, such as Pacific Islanders, enjoy long, healthy lives with none of the heart disease, cancer, diabetes, and other illnesses that plague America. The media paid little attention and instead promoted the anti-saturated-fat hysteria with headlines (“The Oil from Hell!”) that sold newspapers. In the end, fiction triumphed over fact, and restaurant chains like McDonald’s, Wendy’s, and Burger King replaced the saturated fats they had been using with more “healthful” vegetable oils. The switch, according to FDA tests, increased or even doubled the fat content of fried foods.
Worse, the vegetable oils that replaced America’s saturated fats were not merely polyunsaturated, they were refined, hydrogenated, and full of trans fatty acids. Trans fatty acids or trans fats are formed when vegetable oils are hydrogenated or hardened to make margarine or shortening. Trans fats are now recognized as a leading cause of heart disease, cancer, diabetes, and other chronic or fatal illnesses. A restaurant meal that in 1982 contained only 2.4 grams of trans fats contains 19.2 grams today. To eat a food that contains 30 to 50 percent trans fats, reach for french fries, fried chicken, doughnuts, cookies, pastries, or crackers. Any processed food that contains hydrogenated or partially hydrogenated vegetable oil contains trans fats, and any home-cooked food containing hydrogenated fats does as well.
Meanwhile, canola oil, flax seed oil, soy oil, corn oil, and other polyunsaturated fats are touted as health foods.
“This is a serious mistake,” says Peat. “All of these oils, even if they’re organic, cold-pressed, unprocessed, bottled in glass, and stored away from heat and light, are damaging. These oils have no shelf life at all, they go rancid within days unless refrigerated, and when they’re warmed to body temperature, they disintegrate even faster. Once ingested, they bind with cells and interfere with every chemical reaction in the body. The results are hormone imbalances, inflammation, and all kinds of illness.”
Of the popular vegetable oils, the safest is probably olive oil. However, Peat cautions, olive oil’s moderate content of polyunsaturated fats (about 8% to 12%), which is several times higher than that of coconut oil (usually 1% to 2%), suggests that olive oil should not be used quite as generously as coconut oil.
But what about EFAs? Aren’t some polyunsaturated fatty acids essential?
During the last 30 years, Peat has asked prominent oil researchers for evidence that there is such a thing as an “essential fatty acid.” One professor cited a single publication about a single patient who recovered from an illness after taking unsaturated fat. “If he had known of any better evidence, wouldn’t he have mentioned it?” asks Peat. “The others, if they answered at all, cited ‘Burr and Burr, 1929,’ a study that tested rats. The surprising thing about that answer is that these people would consider any research from 1929 to be definitive. That’s like quoting the 1929 opinion of a physicist regarding the procedure for making a hydrogen bomb. What was known about nutrition in 1929? Most of the B vitamins weren’t even suspected. Burr had no way of understanding what deficiencies or toxicities were present in his experimental diet.”
Two years before Burr’s experiment, says Peat, German researchers found that a fat-free diet prevented almost all spontaneous cancers in rats. Later work showed that polyunsaturated fats both initiate and promote cancer. “With that knowledge,” he says, “the people who kept claiming that linoleic, linolenic, and maybe arachidonic acid are essential fatty acids should have devoted some effort to finding out how much of that ‘essential nutrient’ was enough, so that people could minimize their consumption of the carcinogenic stuff.”
By the end of World War II, the seed oil industry was in crisis. The traditional use of seed oils such as flax seed oil in paints and plastics was being displaced by new compounds made from petroleum. “The industry needed new markets,” says Peat, “and it discovered ways to convince the public that seed oils were better than animal fats. They called their seed oils ‘heart-protective,’ even though human studies soon showed the same results that the animal studies had, namely, that they were toxic to the heart and increased the incidence of cancer.”
Nevertheless, some researchers embraced the “lipid hypothesis” of heart disease, which argued that cholesterol in the blood causes atherosclerosis and that polyunsaturated fats reduce the amount of cholesterol in the blood. This theory allowed the seed oil industry and its academic supporters to promote polyunsaturated vegetable oils as having drug-like therapeutic properties. “The idea of treating seed oils as drug-like substances, to be taken in large amounts, appealed to the food oil industry,” says Peat.
Despite its widespread acceptance, the lipid hypothesis has never been proven. Oil researcher Mary Enig, Ph.D., and Sally Fallon, founder and director of the Weston A. Price Foundation, point out in their article “Secrets of the Edible Oil Industry” that the lipid theory was first proposed by David Kritchevsky, a Russian researcher, who in 1954 published a paper describing the effects of feeding cholesterol to rabbits.
“By showing that polyunsaturated oils from vegetable sources lowered serum cholesterol at least temporarily in humans,” says Enig, “Kritchevsky appeared to show that the findings from the animal trials were relevant to the coronary heart disease problem, that the lipid hypothesis was a valid explanation for the new epidemic of heart disease, and that by reducing animal products in their diets, Americans could avoid heart disease.”
Soon the United States was on an anti-cholesterol campaign.
In 1956, an American Heart Association (AHA) fund-raiser was shown on all three major TV networks. Panelists presented the lipid hypothesis as the cause of America’s heart disease epidemic and recommended the Prudent Diet, in which corn oil, margarine, and chicken replaced butter, lard, beef, and eggs.
But the panel was not unanimous. Dudley White, M.D., disagreed with his AHA colleagues by noting that heart disease in the form of myocardial infarction (MI) was non-existent in 1900, when egg consumption was three times what it was in 1956 and when corn oil was unavailable. When pressed to support the Prudent Diet, White replied, “See here, I began my practice as a cardiologist in 1921, and I never saw an MI patient until 1928. Back in the MI-free days before 1920, the fats were butter and lard, and I think we would all benefit from the kind of diet we had at a time when no one had ever heard the words ‘corn oil.’”
His observations fell on deaf ears, and ads in the Journal of the American Medical Association described Wesson Oil as a “cholesterol depressant.” Mazola advertisements claimed that “science finds corn oil important to your health,” and medical journal ads recommended Fleishmann’s unsalted margarine for patients with high blood pressure. Dr. Frederick Stare, head of Harvard University’s Nutrition Department, wrote a syndicated column in which he encouraged the consumption of up to a cup of corn oil per day.
Meanwhile, experimenters found that feeding a diet that totally lacked the “essential” fatty acids produced animals with remarkable properties. “They consumed oxygen and calories at a very high rate,” says Peat, “their mitochondria were unusually tough and stable, their tissues could be transplanted into other animals without provoking immunological rejection, and they were very hard to kill by trauma and a wide variety of toxins that easily provoked lethal shock in animals on the usual diet. As German researchers had seen in 1927, they had a low susceptibility to cancer, and new studies showed that they weren’t susceptible to various fibrotic conditions, including alcoholic liver cirrhosis.”
Enig points out that other researchers conducted population studies that showed that the animal model used by Kritchevsky, especially one that used vegetarian animals, was not a valid approach to the problem of heart disease in human omnivores. She cites studies conducted in the 1950s showing that the presence of arterial plaque, which is considered a symptom of heart disease, is a natural process that has nothing to do with diet. American soldiers killed during the Korean War had similar amounts and severity of plaques (75 percent) as Japanese natives whose diet was lower in animal products (65 percent), and the largely vegetarian Bantu in South Africa had just as much occlusions or plaque build-up in their arteries as other races in South Africa who ate more meat.
In 1957, Dr. Norman Jolliffe, director of the Nutrition Bureau of the New York Health Department, launched an Anti-Coronary Club for businessmen age 40 to 59. All were placed on the previously mentioned Prudent Diet, and results were published in the Journal of the American Medical Association in 1966. Those on the Prudent Diet of corn oil, margarine, fish, chicken, and cold cereal had an average serum cholesterol level 30 points lower than the meat-and-potatoes control group. But the more important statistics were the heart disease deaths of eight Prudent Diet followers, while none of those who ate meat three times a day died. Jolliffe himself died in 1961 from a vascular thrombosis, although his obituaries listed the cause of death as “complications from diabetes.”
Larger follow-up studies produced the same results, and an ambitious million-man Diet-Heart Study was abandoned “for reasons of cost” when its chairman died of a heart attack.
In the 1960s, interest in organ transplantation led to the discovery that polyunsaturated fats prolong graft survival by suppressing the immune system. “Immunosuppression was considered to have a role in the carcinogenicity of the ‘essential’ fatty acids,” says Peat. “At around the same time, there were studies showing that unsaturated fats retarded brain development and produced obesity. In addition, the age-related glycation products that are usually blamed on sugar are largely the result of peroxidation of the polyunsaturated fatty acids.
“Through the 1970s, information about the harmful effects of polyunsaturated fatty acids was slowly being assimilated,” he continues, “and by 1980, it looked as though responsible researchers would see the promotion of cancer, heart disease, mitochondrial damage, hypothyroidism, and immunosuppression caused by polyunsaturated fats as their most important feature, and they would see that there had never been a basis for believing that these were essential fats. But then, without acknowledging that there had ever been a problem with the doctrine of essentiality, fat researchers just started changing the subject, shifting public discourse to safer, more profitable topics.”
As a result, the old, discredited theories about polyunsaturated fats are alive and well, and so are the inaccurate health claims that replaced them.
Most of us are so used to hearing that saturated fats harm health while polyunsaturated fats improve it that the recommendations of experts like Mary Enig, Ray Peat, and Bruce Fife require mental adjustments.
Get reacquainted with pasture-fed butter, lard, and tallow products, and other traditional saturated fats like coconut oil. Throw away the canola, corn, and soy oil. Stay away from anything that contains polyunsaturated fats. Kiss tofu goodbye, and forget soymilk, soy yogurt, soy cheese, soy protein, and soy lecithin. For good measure, says Peat, stay away from commercially raised chicken.
“Animals that eat polyunsaturated fats don’t produce saturated fat,” he explains. “When you eat their eggs or meat, you’re eating polyunsaturated fat, with all of the adverse effects of soy and corn oil. Because polyunsaturated fats are perceived as healthful, the meat, milk, and egg industries are working on ways to promote these products —which are incredibly harmful—as desirable.”
The beef industry is doing so, he says, by treating soy oil so that it won’t be broken down in the cattle’s rumen. “I think that’s a factor in causing scrapie and mad cow disease,” he says, “since it was already established that the equivalent disease in chickens, called crazy chick syndrome, is caused by too much polyunsaturated fat in the diet. Chickens don’t have a rumen, so they are much more susceptible to these oils than cows and sheep.”
Spend an afternoon reading Peat’s research at his website where you’ll also find two articles with extensive reference lists: “Oils in Context” and “Unsaturated Vegetable Oils: Toxic.” Also see Enig’s reports at the Weston A. Price Foundation website and her book Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils, and Cholesterol (Bethesda Press, 2000); as well as Fife’s books, The Healing Miracles of Coconut Oil (Avery/Penguin, 2004) and Eat Fat, Look Thin: A Safe and Natural Way to Lose Weight Permanently (Piccadilly Books, 2002), and his reports at the Coconut Research Center website. You too may join a 21st-century diet revolution—one that reserves polyunsaturated vegetable oils for use in paint and varnish while filling the kitchen with healthful saturated fats such as like virgin organic coconut oil, butter, eggs, and meat from pasture-fed animals.0 -
What's so bad about canola oil?I’m gonna throw this out here --- I hate to see fat vilified in diets, nutrition advice, etc. So from me to you, here’s my suggestions for embracing fat. The good kinds are healthy for your heart and are at the CORE of keeping you satiated. There are entirely too many false myths about fat, many of which the AHA even supports (WHAT!?)
I didn’t start breaking a weight plateau with exercise. I did something radical and went for all real foods, no grains, no processed sugars, no legumes. I’ve broken my plateau, and my health stats are the same or better (i.e. cholesterol, blood pressure, in case anyone was wondering). Basically, I’ve begun to eat REAL food including GOOD fat. Good fats are naturally occurring in foods in their real state, especially dairy.
If you want to eat some good fat, try these: olives, avocadoes, olive oil, coconut (unrefined) oil, coconut milk, 70% dark chocolate, eggs, animal fats (pref. grass fed meats --- eat the skin!), fish/krill, ghee, organic butter, whole (and/or raw) dairy, flax, whole yogurt, nuts, and seeds.
BAD fats include trans fats, chemically altered oils (i.e. overheated, reheated, rancid), unnatural oils such as Canola oil, oils with a high polyunsaturated/Omega 6 content (sunflower, veg. oil). Remember, some Omega 6 is okay, but don't overdo it. A healthy balance of 3/6 needs to be found.
If you’re looking for a gram / day recommendation, it varies. I eat anywhere from 80-110g, depending. Pair vegetables with fats – topping veggies in EVOO aids digestion and can be helpful in nutrient retention.
So pardon my rant, but fat is my friend. If you’re not convinced, I can certainly back myself up with many a study.
I have never seen any skin on a beef steak before Where is it? No way woukd I eat a chicken skin. Ugh make me sick. Calie
I love crispy chicken skin, that is the best, most flavor filled part of eating chicken. LOL. And I think she is referring to eating the fat on beef, which is where all the flavor is at.0
This discussion has been closed.
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