Key points and takeaway
1. Fat and cholesterol are essential for the human body and to sustain life.
2. Eating fat does not make you fat. Excess carbohydrates make you fat.
3. Not all fats are created equal.
4. There is no scientific evidence or connection to saturated fat intake and heart disease.
5. Excess carbohydrate can get converted to fat.
6. Cholesterol is no more the cause of heart disease than gray hair is the cause of old age.
7. Cholesterol is essential for digestion, hormone manufacture, and cellular integrity
8. High levels of blood sugar react with cholesterol and insulin to inflict arterial damage.
9. The best sources of Omega-3 come from wild fish and wild meats.
10. Grain-fed meats have higher Omega-6 content.
11. The ideal ratio of Omega-3 to Omega-6 is 1:1 but current human ratio is approx 1:10, most likely higher.
12. High Omega-6 intake causes Systemic Inflammation.
13. Omega-6's from plant oils are a major problem.
A few other factoids: The brain is 60% fat, the body runs 25% more efficiently on fat than carbohydrate, and the body recycles and reuses 90% of its cholesterol.
The war on fat started about 60 years ago as a government commission set out to prove that fat causes heart disease and that we should eat less fat, more whole grains, and 'better-for-you' man-made trans fats like margarine. Of course this is all false as the state of people's health shows.
*watch the video above
In addition, there is no dietary requirement for carbohydrate and the body can run just fine on protein and fat. Excess carbohydrates not only increase blood sugar leading to a host of metabolic disorders, but deprive the body of its essential nutrients, fat and protein. Although many vegetarians will argue that you can get all of the protein, fat and other nutrients you need from grains, legumes, vegetables, and fruit, it just ain't so! Although vegetables and fruit a great for certain phytochemicals, vitamins, minerals, and fiber, excess consumption leads to high levels of circulating glucose, insulin, small-dense LDL cholesterol, and arterial damage.
Types of Fats
Understanding Fat, and what types you should consume, is pretty
simple but requires a little bit of Chemistry talk. Chemically, fats come in
different lengths and typically get divided into three groups:
Different fats come from different sources, have
different physiological roles within the body, and each is subdivided
into different fatty acids, described by how many carbon bonds they
Saturated: names like Lauric, Palmitic, and Stearic acids.
- Animal sources,
coconut oil, human breast milk.
- Not the grim reaper it has been made out
- Good and essential but too much in the presence of too much
carbohydrate can be bad.
- Feeding animals grain alters the fat.
Monounsaturated: such as Oleic acid
- Plant sources
like avocado, olives, and nuts.
- Improve Insulin sensitivity, lower
Polyunsaturated: Omega-3 & Omega-6
- Grass-fed and
wild meats, wild fish
- the ratio of 3 to 6 used to be about 1:1, now
- "This ratio represents one of
the largest divergences from our ancestral diet into our corn-fed catastrophe."
- Too much Omega-6 is bad leading to Systemic Inflammation
Leading Omega-6 offenders are vegetable oils like soy, corn, safflower.
Grain-fed meats increase Omega-6 and decrease Omega-3
probably seen on fish oil supplements the amount of DHA and EPA. Both of these
guys have the anti-cancer, health, longevity brain-enhancing, and
anti-inflammatory properties you are looking for. Another guy, ALA, from good
plants like flax, nuts, seeds, and hemp, can be converted to DHA and EPA, but it
is a slow and long process. Better to get Omega-3 from wild meats.
Linoleic acid: vegetable oils like safflower, soy, corn & sunflower.
- Potent mediators of systemic inflammation
- Certain nuts such as walnuts and macadamia are beneficial
Gamma Linoleic Acid GLA
- borage, primrose, hemp oils.
- can block inflammatory process
- helps regulate immune, inflammation, and pain
- mostly in animal products
- some, not too much
- gets bad press but is really essential for brain function and muscle repair and metabolic regulation.
Heating and adding hydrogen to vegetable oils makes them solid at room temperature and gives them longer shelf life but with serious problems to internal chemistry. Even though they are being phased out of many foods, harmful vegetable oils are added to almost every product imaginable. Read the label!
Fat is essential for life. Choose wild fish and meats, some nuts and seeds, and fruits like avocados, coconut, and olives. Fat is not only essential for hormone manufacture, nerve tissue integrity, production of bile, energy, and cell makeup, but is a key player in reducing inflammation and inflammatory diseases such as Alzheimer's, Arthritis, Asthma, Atherosclerosis, and Parkinson's.
-Leavitt Sept 2012
For over 50 years there
has been a witch hunt on two main constituents of the Human Diet: Fat
and Cholesterol. Both are essential to sustain life, yet most doctors,
the FDA, diet centers, various nutrition 'experts', and even your
science teacher, have mounted a war on fat and cholesterol that have
made the two words horrible and too evil to mention in certain circles.
Each camp has their opinion, (or hidden agenda), as to why you should
They have tried tried trans fat, (remember margarine?),
sugar free, (but full of trans fats), fat free, (but full of sugar),
sugar substitutes, (chemicals you can't pronounce), and no trans fat!,
(using soybean, cottonseed oils instead). Obviously none of these sales
tactics are working as the obesity, heart disease, and diabetes are all
on the rise.
"We have all read what
has been said by the medical and nutritional gurus about the current
beliefs on diet… yet we have the world’s worst weight problem and a
massive public health dilemma. Maybe we need to stop making excuses for
what we believe to be true, and understand what really is true
regardless of the implications it draws." -Jack Kruse
"Fat is our most
efficient, dense, and prolonged-burning fuel. It is essential for and
important multitude of bodily processes, not the least of which is the
functioning of the human brain."
- Nora Gedgaudas