The study of healthy and deadly fats has gone far beyond what the average doctor and the media have been telling us.
Here's what you need to know for belly fat weight loss, cholesterol and the fat diabetes insulin connection:
Here's a QUIZ for you, about "good" and "bad" fats:
False: Fat is a necessary nutrient needed for the structure of each cell.
The brain is made of 60% fat, and fat is also needed for the digestion and absorption of many nutrients.
Healthy fats help regulate digestion and absorption of blood sugar, thus helping to prevent insulin resistance and diabetes.
Unhealthy trans fats, however, such as hydrogenated and most vegetable oils create havoc, disease and obesity
For best belly fat weight loss, do not eat ANY HYDROGENATED fats in muffins and processed foods.
True: According to Spanish researchers at the Lipid Clinic at Hospital Clinico in Barcelona, walnut are better.
Spanish researchers compared olive oil and walnuts effects.
By using ultrasound to check peoples' arteries, they were able to see that BOTH the olive oil and walnuts decreased the onset of inflammation and oxidation in the arteries following a high-fat meal. So both are good.
Lead researcher Dr. Emilio Ros, director of the clinic for blood fats, credits this healthy effect to the alpha-linolenic acid found in walnuts.
False: inflammation, or C-reactive proteins are most predictive.
Cardiologist Mora Samia, MD, at Brigham ad Women’s Holspital in Boston, checked 34 different “biomarkers” in women who had no sign of heart disease.
The “biomarker” that gave the most clues about future heart disease was peoples’ level of C-reactive proteins, or CRP, with high levels leading to heart problems.
Fortunately, when USDA researchers instructed 18 men and women to add about 50 pitted cherries to their diet daily for a month, their CRP fell by 25%.
False: Both the media and doctors have promoted this line for the past 50 years, though most researchers now know it's totally simplistic and FALSE.
The human body uses many types of fats, both saturated -- like coconut oil, beef fat, palm oil -- and unsaturated -- like fish and flax oil -- and each is used for different functions.
A natural SATURATED fat like beef fat or coconut oil or palm oil or butter is HEALTHY because these are relatively STABLE at moderate to high temperatures and do NOT form free radicals which are bad for your health.
“NEW” SATURATED FATS are being found to be amazingly HEALTHY:
There is a class of SATURATED fat that is a unique group called “medium-chain fatty acids” in tropical oils, e.g. coconut oil.
These fats metabolize differently than BOTH saturated and unsaturated fats. The old studies that found coconut oil to be bad for your health were using HYDROGENATED coconut oil.
Researchers have found a wide range of health benefits in coconut oil, including helping with weight loss, inflammation, thyroid function, heart disease etc.
UNSATURATED omega 3 fat is important especially for proper brain function. BRAIN SYNAPSES, for example (the nerve to nerve connections) contain around 50% DHA which is an omega 3 fat -- think fish oil and walnuts.
False: Eggs are especially good for young children and for the elderly.
The cholesterol in eggs does not impact the small, dense LDL-3 through LDL-7 particles that are the greatest threat for cardiovascular disease risk,” says researcher M. Luz Fernandez from the University of Connecticut.
And for babies and toddlers?
Eat more eggs as you get older?
The elderly in particular need egg yolks to stay healthy. Why?
The lutein in eggs is better absorbed than the lutein in supplements. Lutein protects the eyes against Macular Degeneration, or AMD.
False: While trans fats are terrible for your health, most vegetable oils are not much better for you.
ZERO Tolerance for Trans Fats AND Hydrogenated Oils:
Trans fats are terrible for your health. Trans fats have been found damaging even in very small amounts. When the FDA instructed scientists to set the allowable limit, the answer came back as NONE, in that they are dangerous even in very small amounts.
TRULY HEALTHY OILS - RATHER THAN JUST TRANSFAT-FREE ONES:
Public pressure has forced many manufacturers to remove artery-clogging trans fats from their products.
The kinds of oil you want to see listed on the label and cook with yourself are stable at high temperatures such as BUTTER AND COCONUT OIL.
What is the problem? The ideal ratio of omega-6 to omega-3 fats is said by some to be 2:1 or 1:1.
Our ancestors evolved over millions of years on this ratio.
False: Children need the fats in milk for brain development and proper absorption of vitamins. Adults can also benefit.
The vitamin D and fatty acids in milk may help reduce inflammation, according to two research studies.
The first from Tufts University found that nonsmokers with the highest levels of vitamin D were 20% less likely to have bleeding gums—a sign of inflammation—than those with the lowest levels.
If you don’t like to drink milk, you can eat healthy yogurts with healthy bacteria and vitamin D added.
True: Fat cells secrete all kinds of inflammatory compounds.
People who are over weight are much more likely to have a high level of inflammation.
When Dr. Mora, the cardiologist at Brigham Hospital in Boston, studied 27,000 healthy women, she found that:
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