What’s Really Up with Dietary Fats?

Posted byLisa at Micro of the MacroPosted inHealth & Well-Being, NutritionTags:, , , , , , ,

For as long as I can remember, I’ve lived and breathed the mantra fatty foods cause body fat, and I’ve gone to great lengths to limit or avoid them.  There was a period of time that I completely avoided using oil in my cooking. In recent years, I’ve added water for part of the oil required in pestos, sauces, and sautés. I’ve felt guilty eating nuts, but continued to do so because they helped provide the protein that I was missing from animal foods.  And of course, sweet treats have been strictly rationed, even raw, healthier ones.

These healthy treats can be in regular rotation now!

During my Nutrition Certification course, I learned a little about the importance of fats, but wanted to know more, so I picked up Dr. Mark Hyman’s Eat Fat, Get Thin.  Dr. Hyman is the founder and Senior Advisor for the Cleveland Clinic Center for Functional Medicine.  I’m happy I chose to learn from his writing, as it incorporates a plethora of studies (not just about weight loss, but health in general), as well as research he himself has done and the experience of thousands of his patients.

One of the most striking truths I will share is that fats, in and of themselves, are not the cause of obesity and other inflammatory issues.  (Except for trans fats – avoid them at all costs!)  In fact, we need more fat, omega 3 fatty acids in particular, in order to truly thrive. Omega 6s (like in nuts & sunflower seeds) are important, too, but the ratio between the number of omega 3s and omega 6s that we consume is critical.  That ratio should be around 1:2, but as a result of the Standard American Diet, about 90% us consume about 10 times the amount of omega 6s we need.  This, it turns out, is a precursor for disease.

When looking to increase omega 3s and decrease omega 6s, there are some important considerations.  Omega 3s can be found in chia, flax, hemp seeds, walnuts, and wild-caught fatty fish.  And the omega 3s in pasture-raised meats, dairy, and eggs are substantially higher than those in factory-farmed animals. Omega 6 overconsumption is largely due to vegetable oils: the inexpensive corn, soybean, canola, and safflower oils sometimes used at home & in restaurants and often found in processed foods. Healthy alternatives include extra virgin olive oil, coconut oil, sustainably grown palm oil, and ghee from pasture-raised cows.

But omega fatty acids have not been the only misunderstanding.  Saturated fats have been blamed for the majority of our cholesterol and heart disease problems for decades. But we were never given the full story. I’ve learned that healthy saturated fats (like those in coconut oil, cacao butter, & humanely raised animal products) can actually suppress inflammation and provide many much-needed nutrients. Here’s what we weren’t told: to avoid health problems, saturated fats should be eaten with plenty of fiber, without refined carbs or added sugars, and in the absence of omega 3 deficiency.  (That is not a direct quote, but was gathered from several pages of Dr. Hyman’s book.) So if you are a big junk food, fast food, or even restaurant food eater, it might not be a bad idea to make some lifestyle changes before continuing to consume saturated fats.

My muesli – an overnight soak makes it easier to digest

As a result of my new knowledge, I have made changes to my diet.  I’m no longer afraid to use good olive or coconut oil in my cooking, sauces, and on my salads.  I prepare a muesli of oats, nuts, seeds, spices, and dried fruit for breakfast when I’m not having a green smoothie (that also contains nuts & seeds!)  I’m eating coconut butter right out of the jar. (Sooooo yummy!)  Olives and avocados have become regular joyful indulgences. And before buying anything packaged, I make sure it has no added sugar or bad oils.  (Even dried fruit can contain these menaces!)

Dr. Hyman refers to coconut oil as superfuel for your cells
(coconut butter is 60% oil plus fiber)

I no longer fear fats, and I hope you don’t either.  Understanding what fats to maximize, which to minimize, and how best to consume the good ones is key to a healthier you.  Now, where is that coconut butter??

Big Fat Blessings,

Lisa

The content of this article is for educational and informational purposes only, and is not intended as medical advice. Please consult with a qualified health care professional before acting on any information presented herein. Any statements about the possible health benefits of any subject discussed have not been evaluated by medical professionals or the Food & Drug Administration and are not intended to diagnose, treat, cure or prevent any disease or illness.

49 thoughts on “What’s Really Up with Dietary Fats?”

  4. Excellent post! Thank you for sharing this! Your breakfast looks very good! I eat a lot of oatmeal for breakfast and I like that very much. I also like yogurt and I put some pumpkin seed and flax granola in that…and some berries if I have some. You always share so many good ideas and it is appreciated. 🙂 There is so much misinformation out there…I like to cook with olive oil as much as I can, and olives are so tasty!

    Liked by 2 people

    Reply

  5. Nice to see a post from you again, Lisa, and, as always, an informative and useful one. I’ve been using olive olive oil now for years and knew quite a lot of what you posted but still learned some good things. I find it depressing how hard it is to find really good bread and how expensive it is when you do. I’d gotten away from my bread machine but am back to using it. Just looking for a couple of really good whole-grain recipes that I love. I have some that I like but not any that I really love. Looking into sourdough as well.

    Liked by 2 people

    Reply

    1. Thanks for stopping by, Janet. Being GF, I miss good, crusty bread. I do buy Schar baguettes on occasion, but they’re nowhere near as good. Recently, I watched the “Air” episode of Michael Pollan’s Cooked series, and learned a bit about sourdough. Hoping you can soon find that perfect recipe! ☀️

      Liked by 1 person

      Reply

  7. Thanks for this informative post about healthy saturated fats. It’s good to know that the coconut oil and extra virgin olive oil I use are good for my health. Coconut butter? I love coconut products but never heard of this one. I’ll check for it at my local Indian food store.

    Liked by 2 people

    Reply

  8. Lisa, I have been arguing for a long time that natural fats are better than a lot of ‘fake foods’. Demonizing fats and recommending ‘diet’ products has sickened an entire generation. So glad you shared this. Thanks!😊

    Liked by 1 person

    Reply

  11. Hello Lisa! So good to hear from you, it’s been a while. How have you been lately? Thank you for sharing all of this great information with us. All of those nuts looked very healthy. What all can coconut butter be used in? What does it taste like? I learn something new every time I read your posts. Keep being your great self. Have a wonderful weekend.🎃

    Liked by 1 person

    Reply

    1. Shaunelius, hi! Coconut butter is the best coconutty coconut food ever! You can put it on pancakes, stir-fries, use it in raw sweet treats, smoothies, or eat it out of the jar like I do! I always appreciate your wonderful comments. Wishing you a joyful weekend as well! ☀️

      Liked by 1 person

      Reply

  12. Fabulous and very informative information. I admit that years ago I was guilty of cooking with canola and sunflower oils. However these days it’s purely coconut oils and extra virgin olive oil that I use. Yes to avocado and healthy fats. Thank you for sharing your learnings Lisa.

    Liked by 1 person

    Reply

  14. Considering how badly we got things wrong in the past, it really makes me wonder what we’re getting wrong now. To be fair, I *feel* like we’re getting it right now, but we’ve been cocksure in the past too. Very nice write-up here, thank you for sharing!

    Liked by 1 person

    Reply

    1. Hi, DBV, thanks for adding your voice. Call me a cynic, but I believe we have been ignorant of this (and other) info due to the fact that it causes some to get wealthier. I feel it can be a mistake to rely on our “healthcare” system; looking for a better way is usually not a bad idea. Enjoy the weekend! ☀️

      Liked by 1 person

      Reply

  20. I don’t like fast food, I never eat in any take away and I can’t even eat there because I’m lactose intolerant and all the breading and sauces make me sick. My grandmother made me drink bitter vegetable broths, wild vegetables harvested in the countryside: chicory and borage. I was always healthy until my grandmother died. So I can say that I don’t love eating junk food but good food that I cook with vegetables from my garden and the surrounding area: nettles, dandelions, wild blackberries.

    Liked by 1 person

    Reply

Leave a comment