Dietary Fats And
For the longest time you have thought that saturated
fats are bad for you, read below for some surprising facts.
Let me start off by saying that this article will help you more if you have an open
mind and you openly accept that some of these facts are a slap in the face to traditional nutrition thinking and
many doctors and "health" experts.
To start off, eating a sinsable amount of healthy dietary fats is
vital to your overall health. Fats make up a big part of your cell membranes throughout your entire body. If
you eat a healthy amount of natural fats, your cells will continue to process correctly. However, if you eat
a lot of processed fats "man made" that are also heavily chemically altered, like in processed foods your
cellular function will start to become impaired as these unhealthy fats become part of your cell membranes.
Result, your body will need to work harder to function correctly, witch will also increase your risk of
degenerative diseases.In addition
to the above, healthy dietary fats are nessecary for optimal hormone production and functions in the body and
therefore essential for the muscle building and fat burning processes. Other important functions that
dietary fats play in a healthy body are aiding vitamin and mineral utilization, enzyme regulation, energy,
I hear so many so called health experts telling people that
restricting dietary fats is the key component while trying to lose weight or trying to get better health.
Restriction of any one macro nutrient (protein, carbs, or fat) in your diet works
what your body needs and can only lead to problems as you will learn inThe Truth About Six Pack Abs
All tree basic nutrients listed above serve all important functions for a lean and healthy body. As
Dr.Mary Eing Ph.D one of the leading fat researchers in the world, notes in several of her books and articles,
there is vary little scientific research that a high fat diet is bad for you.
For example, if these so called "health experts" that admonish fat
are correct, and a low-fat diet is the solution to good health, then why did traditional Pacific Islanders
who typically obtained 2/3 to 3/4 of their total daily calories from fat (mostly from coconut fat), remain
virtually free from heart disease, obesity, and other modern degenerative diseases (that is, until Western
dietary influences invaded)? Also, why did traditional Eskimo populations, consuming up to 75% of their total
caloric intake from fat (mostly from whale blubber, seal fat, organ meats, and cold water fish), display
superior health and longevity without heart disease or obesity?
Why did members of the Masai tribe in Africa remain free from
degenerative diseases and maintain low body fat percentages on diets consisting of large quantities of raw
whole milk, blood, and meat? What about the Samburu tribe of Africa, which eats an average of 5 times the
quantity of dietary fat (mostly from raw whole milk and meat) as overweight, disease-ridden Americans, yet
Samburu members are lean, healthy, and free of degenerative diseases? What about traditional Mediterranean
diets, which are known to be very high in fat in some cases (sometimes up to 50-70% fat), and are also well
known to be very healthy?
These examples of high fat diets and the excellent health of
these populations go on and on, but still it seems many doctors, and health experts shy away from this cold
hard facts and continue promoting low fat diets.
Well, the problem is that the good fats (the natural unprocessed
health promoting fats) have gotten mistakenly lumped together in nutritional advice with the deadly processed
fats and oils that make up a large percentage of almost all processed food that is sold at your local grocery
store, restaurant, deli, fast food joint, etc. These deadly processed fats are literally everywhere and
almost impossible to avoid unless you know what to look for and make smart choices in what you feed your body
Take note that I’m not recommending following a super high fat
diet. Active individuals that exercise on a regular basis certainly also need adequate supplies of healthy
carbohydrates for energy and muscle glycogen replenishment as well as good sources of protein for muscle
repair. The above examples of the high fat diets of traditional populations and their corresponding excellent
health were simply to prove the point that you don’t need to be afraid of dietary fats as long as you make
healthy natural choices and stay within your daily caloric range to maintain or lose weight (depending on
Following is a list of some of the healthiest fatty foods
(some will surprise you!) as well as some of the deadliest fatty foods to try to avoid at all
The Healthy Fatty Food
Extra virgin olive oil: Olive oil
is approximately 71% monounsaturated, 16% saturated, and 13% polyunsaturated. Choose “extra virgin” olive oil,
which comes from the first pressing of the olives and has higher quantities of antioxidant's. Unlike most other
oils on supermarket shelves, extra virgin olive oil is not extracted with the use of harmful industrial solvents
and is one of your healthiest choices for liquid oils. Try making your own salad dressing by mixing a small amount
of olive oil with vinegar. This is healthier than most store bought salad dressings, which are usually made with
highly processed and refined (chemically damaged) soybean oil extracted with industrial
Dark, bittersweet chocolate (>70%
cocoa): The cocoa bean is a very concentrated source of antioxidant's and responsible for part of the health
benefit of dark chocolate. The fat portion of the cocoa bean (cocoa butter) is a healthy natural fat, composed of
approximately 59% saturated fat (mostly healthy stearic acid), 38% mono unsaturated fat, and 3% polyunsaturated
fat. I’ll limit the description of healthy chocolate to ONLY dark bittersweet chocolate with >70% cocoa content.
Most milk chocolates are only about 30% cocoa, and even most dark chocolates are only about 55% cocoa, leaving the
remainder of those products composed of high amounts of sugar, milk fat, corn sweeteners, etc. Look for a quality
dark chocolate that lists its cocoa content like Chocolove Extra Dark (77%) or Dagoba New Moon (74%), which contain
mostly cocoa and very little sugar. Keep in mind that although dark chocolate can be a healthy treat, it is still
calorie dense, so keeping it to just a square or two is a good idea.
Avocados or guacamole: The fat in
avocados (depending on where they’re grown) is approximately 60% mono unsaturated, 25% saturated, and 15%
polyunsaturated. Avocados are a very healthy natural food that provides many nutrients, fiber, and healthful fats,
while adding a rich flavor to any meal. Try sliced avocado on sandwiches or in salads or use guacamole in wraps,
sandwiches, or quesadillas.
High fat fish such as wild salmon,
sardines, mackerel, herring, trout, etc.: Just about any fish or seafood are good sources of natural omega-3
polyunsaturated fats, but the higher fat fish listed above are the best sources of omega-3’s. Due to the radical
switch to a higher proportion of omega-6 polyunsaturated fats like soybean oil, corn oil, safflower oil, etc. in
our food supply during the middle of the 20th century, the average western diet is currently way too high in
omega-6’s compared to omega-3’s, which wreaks havoc in your body. This is where good omega-3 sources like high fat
fish, walnuts, and flax seeds can help bring you back to a better ratio of
Nuts (any and all - walnuts, almonds,
peanuts, cashews, macadamia, etc.): Nuts are great sources of healthy unprocessed fats as well as minerals and
other trace nutrients. Macadamia, almonds, and cashews are great sources of mono unsaturated fats, while walnuts
are a good source of unprocessed polyunsaturated fats (including omega-3’s). Try to avoid nuts that are cooked in
oil. Instead, choose raw or dry roasted nuts.
Seeds (sunflower seeds, pumpkin seeds,
sesame seeds, flax seeds): All of these seeds are great sources of natural unprocessed healthy fats. In
particular, flax seeds have received a lot of attention lately due to their high omega-3 content. However, keep in
mind that omega-3 polyunsaturated fats are highly reactive to heat and light, and prone to oxidation and free
radical production. Therefore, freshly ground flax seed is the only way to go. Instead of using the store bought
ground flax seed, you can buy whole flax seed and use one of those miniature coffee grinders to grind your own flax
seed. Try grinding fresh flax seed into your yogurt, cereal, or even your salad. If you’re using a flax oil,
make sure it’s a cold-pressed oil in a light-proof refrigerated container, and use it up within a few weeks to
prevent it from going rancid. NEVER cook with flax oil!
The fat in
organically raised, free-range animals: This is where most people have been misinformed by the mass media.
Animal fat is inherently good for us, that is, if it came from a healthy animal. Human beings have thrived on
animal fats for thousands of years. The problem is, most mass produced animal products today do not come from
healthy animals. They come from animals given loads of antibiotics and fattened up with hormones and fed un-natural
feed. The solution is to choose organically raised, free-range meats, eggs, and dairy. At this time, the price is
still a little higher, but as demand grows, the prices will come down.
I've found an incredible website that actually offers free-range grass-fed meats delivered right to your door
very reasonable prices. Believe me, it's very hard to find grass fed meats at any grocery stores, so I was
pleased to find this site.
The Deadly Fatty
Hydrogenated oils (trans fats): These are industrially produced chemically altered oils
subjected to extremely high pressure and temperature, with added industrial solvents such as hexane for
extraction, and have a metal catalyst added to promote the artificial hydrogenation, followed by bleaching
and deodorizing agents…..and somehow the FDA still allows this crap to pass as food. These oils aren’t even
worthy of your lawn mower, much less your body! They’ve been linked to obesity, heart disease, diabetes,
cancer, and more. Even small quantities have been shown in studies to be dangerous. If you care about your
health, check the ingredients of everything you buy, and if you see partially hydrogenated oils of any kind,
margarine, or shortening, protect yourself and your family by choosing something
Refined oils: Even if the oils are
not hydrogenated, most oils on your supermarket shelves are refined, even most of the so called “healthy” canola
oils. Most refined oils still undergo the high temperature, high pressure, solvent extraction, bleaching, and
deodorizing processes. Anything labeled vegetable oil, soybean oil, corn oil, cottonseed oil, safflower oil, and
even many canola oils have been damaged by this refining process (unless they say "virgin" or "cold expeller
pressed"). This damages the natural structure of the fats, destroys natural antioxidant's, creates free radicals,
and produces a generally unhealthy product. Take note that the explosion of heart disease in the middle of the 20th
century coincides quite nicely with the rapid increase in the use of hydrogenated and refined oils in the food
Anything deep fried: including tortilla
chips, potato chips, French fries, donuts, fried chicken, chicken nuggets, etc. All of this crap shouldn't even
pass as real food in my opinion!
Homogenized milk fat - Milk fat is a very
healthy fat in its natural raw state. Milk and beef from grassfed organically raised cows is known to have higher quantities of healthy fats like
conjugated linoleic acid (CLA) and omega-3 fatty acids compared with grain fed cows. Traditional populations
around the world have thrived in perfect health while consuming huge quantities of raw, non-pasteurized,
non-homogenized, full fat dairy products. Once again, food processing ruins a good thing by
pasteurizing and homogenizing milk fat, rendering it potentially dangerous inside the human body.
Unfortunately, you will find it almost impossible to find raw milk in the US unless you personally know a
farmer. Check out http://www.realmilk.com for more info on the benefits of raw milk and to find out if it’s
available near you. As an alternative, cultured dairy products like yogurt have at least had beneficial
microorganisms added back to them making them better for you. Realistically, since you probably won’t
find raw milk, sticking to skim milk is the best option to avoid the homogenized milk