In this training
We’re gonna sort out the confusion between good fat, bad fat and evil fat.
- Difference between fats
- The Good, the bad and the evil fats
I am really excited to start you on this journey and I hope to add a lot of value to your life as a whole.
Nutrition is remarkable in its ability to have people with completely opposite views saying they have science to support completely opposite views.
Frustrating isn’t it? What are we suppose to believe?
Welcome to Dynamism Biohack, my name is Dr. Matt Hammett Wellness & Nutrition Expert, Lifestyle Trainer and Movement Enthusiast. In each week I’m going share with you how to make the right nutritious choices despite conflicting expert opinions where I help you to discover how to unlock your inner aborigine or your inner greatness. Thank you for spending this time with me today, so let’s get into the training.
WE KNOW FOR A FACT THAT THE LOW-FAT DIET is killing us; it is the very reason my mother is not with us today. The surprising truth about fat and heart disease, as discovered by various researchers, found that doubling or even tripling saturated fat in your diet has no impact on saturated fats in your blood.
As you read this, you are probably thinking about the studies that confirm that blood levels of saturated fat are significantly correlated with the development of type-II diabetes and heart disease. There is one problem; these fats in the blood are not coming from the fat you eat. They are provided by the liver in response to the carbohydrates in your diet. In other words, carbohydrates are the true culprits; they spike your blood levels of saturated fats. In the New England Journal of Medicine in 2013, there were two massive studies on low versus high-fat diet. Now the study was biased, as they wanted to show that a low-fat diet was the answer and that the high-fat diet was the culprit for heart disease.
Dynamic people understand that when a Big Pharma company or special interest groups like the low fat industry, grain, and dairy lobbies conduct a study, the study could be biased. In this case, during the study, the low-fat diet was not leading to the benefits they had hoped, and the high-fat diet approach was so much better they pulled both studies. Once again, the prevailing consensus in the scientific community led us to believe that the saturated fat was the root cause of disease, that is not what the research shows. The reason we have been led to believe this, besides media manipulation and corruption for gain by special interest groups, was because people who followed the high-fat diets ate fewer vegetables, less fiber, more sugar, and more refined and processed foods.
That leads me to Dynamism Biohack: Eat Fat & Get Thin.
The truth is, as it turns out in science, saturated fats are a problem only in the face of a high carbohydrate intake, low fiber, and omega-3-deficient diet. Therefore, do not increase your saturated fats unless you also decrease your processed carbohydrate intake and add more fiber from plants and get more omega three fatty acids or healthy fats. Current evidence does not support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats.
This turns things upside down, right? Now, we need to remember a few key points:
• Saturated fats (palmitic acid and stearic acid) in your blood that cause heart attacks come from eating sugar and carbs, not fat.
• Saturated fats (margaric acid) that come from dairy and butter show a reduced risk of heart disease.
• Omega-6 fats from vegetable oils show no benefit and may increase the risk of heart attacks.
• Omega-6 fats from poultry, eggs, and beef (arachidonic acid) seem to be protective.
• Omega-3 fats from fish are the most protective.
The conclusion? As we discussed earlier, we need to avoid most vegetable oils. We need to eat more butter, fish, chicken, eggs, and grass-fed meat. We need to stay away from sugar and carbohydrates. Now I know why my mother who followed the wrong advice (low-fat, high carbohydrate diet) is not here with us today.
A DEEPER LOOK AT GOOD FATS VERSUS BAD FATS
Which fats are good for us and which are bad? First, we have to highlight the one thing: everyone agrees on trans fats. Do not eat anything with “partially hydrogenated oil” in it. Now we can take a quick look at the good fats:
Extra virgin olive oil. “Liquid gold” is what Dr. Mark Hyman calls it. Did you know oil is extracted from olives in multiple pressings? Yep, apparently the first squeeze is the best, so you want “extra virgin” oil. The organic, cold pressed is best and store it somewhere dark and cool not by the stove.
Extra virgin coconut oil. Coconut oil (and MCT oil) are super healthy. Great for cooking and Dr. Hyman calls MCT oil “super fuel for your cells.”
Fats from whole foods like avocados, nuts, and seeds. Yum. Tip: Eat the nuts and seeds raw, and soak them overnight to help remove some anti-nutrients.
The bad fats are going to be vegetable oils: corn oil, soybean oil, canola oil, safflower oil, and sunflower oil. Vegetable oils were almost unknown in the food supply at the turn of the 20th century. As for now, America consumes 18 BILLION pounds of soybean oil per year! Yep. A whopping 20% of our calories come from soybean oil. Soybean oil is in almost everything, and it is 50% linoleic acid (an inflammatory omega-6 fat). Our over consumption of vegetable oils, which are high in omega-6 and are in basically all processed foods, contributes to an imbalance in our omega-3 to omega-6 ratio. This imbalance contributes to inflammation, which is the cause of a bunch of sickness-crisis issues. Addressing this is super important, and eliminating veggie oils while replacing them with the good fats is a wise step.
THE GOOD, THE BAD, AND THE EVIL FATS
The seventh facet of the Eat driver is about fats: The Good, The Bad, and The Evil. Time for an oil change! Of course, the unambiguous evil here is trans fats.
At one point food scientists thought hydrogenated margarine was as high of an invention as sliced bread. They taught us that butter was bad because of all the fat. They decided to create something artificial. Eventually, trans fats got banned, but you will find partially hydrogenated oils in way more products than you think. Look in your kitchen cabinet and peek around; see if you see anything that says partially hydrogenated anything!
If you find it in your kitchen, throw it away- again, we have unambiguous toxins present! No one is going to debate this, though some people will argue whether you should have a lot of fat or no fat, but no one is going to recommend more partially hydrogenated fats in your diet. Not a smart thing.
Bad fat consists of the vegetable and seed oils. They are everywhere, and again we take it for granted, but seed oil is vegetable oil. Vegetable oil sounds good for you, so we all should increase our intake of vegetables as a result, right? Well, vegetable oil is actually seed oils in the form of soybean, safflower, corn oil, and canola oil, etc. It did not exist pre-industrial revolution. In comparison, we have been squeezing olives for thousands of years, and that is where you would find part of our healthy fat.
However, vegetable and seed oils are not good. These oils that didn’t exist 150 years ago are now 20% of our total calories consumed. This is an absolutely insane number!! Even at Whole Foods, if you pick up a little jar of salad dressing, the first ingredient is usually soybean oil. Twenty percent of our total calorie consumption is of a product that did not exist 150 years ago. This is definitely not smart, and the reason behind it is not smart. That would be awesome if it were good for us, but it really is not! The primary reason we want to avoid consuming these vegetable oils is the ratio of Omega-6 to Omega-3 fatty acids is around 10:1 to 20:1. We want to consume oils with healthy ratios of omega-6: omega-3 around 1:1 to 4:1 like extra-virgin olive oil or coconut oil and others.
Now, we have essential fatty acids that we need to live. We also have essential amino acids, and these are essential fats and essential proteins. Interestingly enough, there are no essential carbs, but there are essential fatty acids and essential amino acids. The two primary essential fatty acids are Omega-3 and Omega-6. In vegetable oils, the ratio between the Omega-6 and the Omega-3 is way off. Omega-3s are anti-inflammatory. They are both important, but we are getting too much of the Omega-6, which is more inflammatory. You want to have a certain level of inflammation in your body to deal with things that need to be addressed like bacteria and viruses.
A great author named Christopher McDougall, who wrote a fantastic book called Natural Born Heroes, discusses the fact that this ratio has gotten warped; in essence, you want a fire burning nice and slow in your house, but not for the fire to burn the whole house down. According to McDougall, in ancient times, the ratio between Omega-6 and Omega-3 was something like one to one. In modern days, the ratio is more like 16 Omega-6 to one Omega-3, an imbalance which is a bad idea. It is driven in large part by our over-consumption of these vegetable oils, and powered by the over-consumption of factory farmed animals; animal protein has a high ratio of Omega-3 to Omega-6. However, when you feed animals in factory farms unnatural grains, you warp the constitution of their Omega-6 to Omega-3 balance. We are getting even more of the Omega-6 that we should not have, by eating factory farmed animals.
Dr. David Perlmutter, one of the world’s leading neurologists and nutritionists, is board-certified in both nutrition and neuroscience. He talks about how inflammatory vegetable oils are. Many of my patients tell me that if they eat vegetable oils, they can feel inflammation in their body; some feel it in their nose immediately. For some, these oils can be a toxic personal trigger. For others, they might not trigger a response; that goes back into our bio-individuality, but we want to experiment and test with it- an idea we are coming too soon. For the moment, get rid of your vegetable and seed oils. How do we deal with the bad oils? Time for an oil change. This leads us to our good fats and the idea that fats are good.
Mark Hyman has been vegetarian, he has been vegan, and he has been everything in between; he integrates all these ideas in a comprehensive way, in his book Eat Fat, Get Thin. He is a lot less prone to the cherry-picking ideologies that some people get locked into and get fixated on. Hyman says the number one thing we can do to boost our health is to increase our fat intake. Period. This may be a strong statement, but he and experts like Dr. David Ludwig point out that the low-fat fad, postulated by our government over the last forty years, failed. As we eliminated fat, we demonized fat. Then, we bought into all these refined carbohydrates, and that is when the obesity crisis occurred. The number one ingredient used to replace fat in low fat products is sugar. This idea is part of a longer conversation, but the fat in itself is not making us fat. It is those refined carbohydrates, which our bodies do not know how to process, flipping those metabolic switches. As a result, we increase insulin, and the fat storage hormone comes on.
Olive oil… Dr. Mark Hyman calls it liquid gold. Olive oil has been pressed for thousands of years. When looking for it, you want to get extra virgin olive oil. I never knew, but extra virgin means it comes from the first press. That’s the first process and it produces extra virgin olive oil.
It can then be pressed and pressed and pressed and pressed and pressed again- that becomes plain olive oil, not extra virgin. The nutrient composition of extra virgin is different than the composition in the other presses; it contains more of what we need. Quality over quantity is how the old saying goes; you want to take your resources and invest in the higher quality. Extra virgin olive oil should be stored in a cool, dark place. Storing it by the oven is by no means a smart idea. It will make it turn rancid faster than you want, so move it to a cooler dark place.
On the other hand, coconut oil has some amazing properties, as does MCT oil, another popular and potent oil. Avocados also provide good fats, in general, and as an oil. If you feel so inspired, your mission is to go through your kitchen and throw away anything that has partially hydrogenated oil. Then, notice next time you are in the market how many things have partially hydrogenated in them; quit putting those into your shopping cart and bringing them home.
(11)#42: Eat Fat Get Thin by Dr. Matt Hammett
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