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High or Low Fat, Fake or No Fat

 

HIGH or LOW FAT, FAKE or NO FAT?

 

On this Page:

   We Don’t need a LOW fat diet, we need a good fat diet

   Unfortunately, in today’s typical Western diet:

   In order to be healthy

   Cholesterol – Our Hero!

 

 

We don’t need a LOW fat diet, we need a GOOD fat diet

 

We contain a lot of necessary fat

 

      After you remove water from your body, half of what is left is fatty acids – they make up every cell membrane, all the hormones, and also the hormone-like messengers (E.g. prostaglandins, leukotrienes), which control reactions to what is happening in the vicinity of each cell.  They combine with protein to form lipoproteins for nutrient transport in the blood, and they are needed for nerve conduction and healthy brain function.

 

      Some dietary fats are harmful, some are absolutely essential for health - We need the right fats, in the right quantities and proportions, and in a natural, unaltered form.

 

 

Meet THE FAT FAMILIES:

Saturated, Monounsaturated, and Polyunsaturated

 

      Each of the fat families, saturated, monounsaturated, and polyunsaturated fats, has family members called FATTY ACIDS - A fatty acid is comprised of atoms of carbon (C), hydrogen (H) and oxygen (O), and can be visualized as a caterpillar, having a head, a tail and a body, with a carbon chain as its “backbone”. This diagram of LAURIC ACID, a member of the saturated fat family, depicts the general structure of a fatty acid. Examples of other fatty acids are STEARIC ACID, OLEIC ACID, ALPHA-LINOLENIC ACID and LINOLEIC ACID, each able to satisfy specific needs of the body.  

 

 

      Fat-containing foods usually contain a combination of fatty acids - from the different fat families, but certain fatty acids often predominate in specific foods. E.g. Flax seed is rich in Omega-3 ALPHA-LINOLENIC ACID.

 

      ALL of the Fat Families are needed by the body to maintain health - and although the body can manufacture saturated and monounsaturated fats from dietary carbohydrates, Polyunsaturated Fat must be Obtained from Our Diet

 

-       Despite the campaign against its consumption, saturated fat has numerous life-sustaining roles - not the least of which is to protect the heart.

 

-       The health benefits of monounsaturated fat (E.g. in olive oil) have been recognized since bible times

 

-       Two particular sub-families of the polyunsaturated fat family, called OMEGA-3 and OMEGA-6, are VITAL to the body’s health and CAN ONLY BE OBTAINED FROM OUR DIET  -  There is one polyunsaturated fat, Omega-9 MEAD ACID, which the body can make, and whose elevated presence in the blood is an indication of Omega-3 /Omega-6 deficiency.

 

-       Several factors are often present which hinder the ability of enzymes to convert parent EFA fatty acids to their needed off-spring forms in the body - including pollution, aging, stress, consumption of trans fats, excess sugar or alcohol, diabetes, and viral infections.

 

For more detailed information on each of the fat families, see:

Saturated Fat

Monounsaturated Fat

Polyunsaturated Fat (EFAs)

 

 

Unfortunately, in today’s typical Western diet:

 

(1)          OMEGA-3 fat is essentially MISSING

 

(2)           We consume WAY TOO MUCH Omega-6 fat

 

Creating an Omega-6 /Omega-3 Imbalance

that is having DEVASTATING Health Consequences!

 

      Because of their counter-balancing effects it is necessary to consume about equal amounts of Omega-6 and Omega-3 fats - Until modern times these essential fats were consumed in a more or less 1:1 ratio of Omega-6 : Omega-3, but today more typically the ratio is 20:1. This is primarily due to the invention of the expeller seed press (making omega-6 oils more available), the presence of predominantly omega-6 fats in most processed foods, and changes in farming methods, which keeps animals and birds indoors, where they consume grains rich in omega-6, and do not consume grass and bugs,  rich in omega-3.

 

For details, see:

Omega-3  /Omega-6 Imbalance

 

(3)   In addition to obtaining too much Omega-6 fat, much of it is devitalized by hydrogenization and some is made toxic by commercial processing methods and frying.

 

Damaged /altered (Toxic) fats are causing significant health issues

 

For information on  trans fat, hydrogenated fat and other altered or damaged fats, and the health consequences of consuming them:

 

Damaged/Altered (Toxic) Fats

 

 

 

In order to be healthy:

 

(1)      Your diet must include polyunsaturated “Essential fats”

 Omega-6 and Omega-3 consumed in balanced amounts

 

      The natural God-given diet contains perfect amounts of these essential fats (which cannot be made by your body), including the enzymes and minerals required to convert them into usable forms. This diet is found in native populations in temperate and tropical regions, whose intake of polyunsaturated fat comes from the small amounts found in legumes, grains, nuts, green vegetables, fish, olive oil and animal fat. Farm animals and birds generally no longer go outside to eat grass or bugs to increase their Omega-3 fat intake, and most ‘grocery store” oils available in today’s U.S. market, containing mostly Omega-6 fat, are refined and toxic.

 

For enlightenment on the vital importance of these fats in our diet, and guidance on how to obtain them, see:

EFAs – “The Fats of Life”

 

Omega-3  /Omega-6 Imbalance

 

 

(2)   Consume healthy saturated and monounsaturated fats

 

      Although these can be made by your body, certain foods contain health-enhancing, short/medium-chain saturated fatty acids (e.g. coconut oil, palm oil and butter). Also olive oil has health-beneficial properties.

 

 

(3)   Saturated Fat intake must be moderated and balanced with polyunsaturated fat

 

      Traditional hard fats are used for “body fuel”, cell membranes, and fat deposits - but when we consume more than we use, they cause us to gain weight - both by altering INSULIN function and by storing the excess. They also make the blood “sticky” and undo the benefits of the polyunsaturated “healing” fats.

 

-       Unless we are “working it off”, we need to balance our intake of saturated fat with the balanced consumption of Omega-3 and Omega-6 healing essential fats -  This done, we may fully enjoy moderate amounts of whole milk, cream butter and animal marbling fat, without any feelings of guilt or concern.

 

 

(4)     You need to STOP consuming:

 

(a)    Trans fat (i.e. partially hydrogenated fat), hydrogenated fat, and products containing these unnatural fats – to prolong shelf-life, commercial food processors sometimes deliberately hydrogenate or partially hydrogenate polyunsaturated oils, which largely removes the easily oxidized, but necessary-for-health, “active” essential fats. Any fully hydrogenated oil will still contain some partially hydrogenated fats (i.e. trans fats).

 

(b)   Refined, polyunsaturated grocery store oils and processed products containing these refined oils - These are the highly refined oils (refined by solvent extraction), which we find in transparent bottles on supermarket shelves, and should simply not be considered edible. These high-temperature processed oils have lost much of their nutrient value during their refining process, contain altered, toxic fatty acids (such as trans fats and lipid peroxides), and have been and continue to be degraded by light. Also, they are usually made from the cheapest, most inferior, most intensely pesticide-sprayed plants. To detract from their poor nutritional, refined, and toxic condition, advertising labels focus on positive aspects, such as “Low in Saturates” or “Cholesterol-free”, both naturally inherent in any plant seed oils.

 

-       Examples of refined oils typically contained in processed products:

 

Corn, soybean, sesame, canola, sunflower and cottonseed oils

 

In contrast, oils that have been carefully cold or expeller pressed, which have not been refined, and have been properly stored in dark bottles without air, are excellent for dietary use. This is also true of products that contain these oils, provided they have not been heated to higher than 320 °F. 

 

-       Beware the “0 TRANS FAT” Label - Any commercial product listing a polyunsaturated oil almost always contains some trans fatty acids (tFAs).  Most commercial oils are refined, bleached and deodorized to extend shelf-life. The deodorization step heats the oil to higher-than-frying temperatures, a level at which tFAs are created, and yet these oils are claimed to have “0 Trans Fat” - Under the U.S. Food and Drug Administration's rules, trans fat does not have to be listed if there is less than half a gram per serving in a food, which according to renowned fats expert Dr. Udo Erasmus, contains more than enough toxic molecules to cause harmful effects on health.

 

Damaged/Altered (Toxic) Fats

 

For guidance in buying, using and storing good oils:

 

Fats and Oils

 

 

(5)   Use stable fats for high-heaT COOKING

 

E.g. Use  coconut oil, butter , which contain mostly saturated fatty acids.

 

 

 

Cholesterol

 

      Cholesterol is a fat that is being seriously maligned today (mainly for the purpose of selling cholesterol-lowering statin drugs). If you would like to learn the truth about this vitally important and needed fat in our diet, see:

 

Cholesterol - "Our Hero"

FATS and OILS RELATED LINKS

 

FATS and OILS RELATED LINKS:

High or low fat, fake or no fat?

HIGH OR LOW FAT, FAKE OR NO FAT?

-    Which fats are good and which are not?

Saturated Fats

Monunsaturated Fats 

Polyunsaturated Fats

·    EFAs  - Fats of Life

·    Omega-3  /Omega-6 Imbalance

 Cholesterol - Our Hero!

·    Dietary fat/cholesterol has little effect on blood cholesterol levels

Damaged /Altered (Toxic)  Fats

Food Fats and Oils

Food Fats and Oils - Overview

Animal Fat

Butter

Coconut and Palm Oil

Olive Oil - And other monunsaturated oils

Selecting / Storing Seed Oils

Fat Metabolism

Fat Metabolism in the body

 

 

 

DISCLAIMER - The information given at this website is for research purposes only. It is not intended to diagnose or cure any mental or physical condition. It is not intended as a substitute for the advice of a licensed professional. In the event that you use this information for your own health, you are prescribing for yourself, which is your constitutional right as a U.S. citizen under Amendment IX of the U.S. Constitution, and for which the author of this information assumes no responsibility. The author of this information is neither a legal counselor nor a health practitioner and makes no claim in this regard. Any references to health benefits of specifically named products on this site are given as this website author's sole opinion and are not approved or supported in any manner by their manufacturers or distributors. COPYRIGHT 2009-2016