When starting this blog I thought I’d keep it to the point and as short as possible but this topic is such an important and loaded subject it is hard to keep it short but I will brief you on some surprising facts.
The fat we digest is one of the most important factors to our health.
A lot of my information in this brief article is from studying information from the oils expert Dr Udo Erasmus, well known for Udo’s oils.
I will do my best to give you some clear practical points from a variety of resources that Dr Udo provides.
Our body is made up of food, water, air and light thus our bodies depend on us making good choices. One of these choices are the fat choices we choose to eat. We can either choose fats that could kill us or fats that will give us life!
Fats from plants and seafood are the healthiest choices of fats we can eat and we should keep them between 15-20% of our daily fat intake.
The worst choices are hydrogenated oils such as the type found in peanut butter. These oils act as saturated fats in your body, even if the package states no saturated fat, often within the product there are fats that the body will use as a saturated fat.
Fish contains the most EPA ( Eicosapentaenoic Acid) that we need. Omega 3 is an essential fatty acid so you must consume it since your body does not produce it.
The US National Library of Medicine shows us that good fats
improve a person’s ability to concentrate and think clearer,
these fats improve fitness level and athletic ability to build muscle and lose unwanted unhealthy fat.
Good fats Lower blood triglyceride levels, they reduce the risk of heart attack
and dangerous abnormal heart rhythms, strokes and slows the buildup of atherosclerotic plaques
Good fats lower blood pressure, reduce stiffness and joint tenderness associated with rheumatoid arthritis.
A well produced omega 3 fish oil supplement may also help improve or prevent the following:
cancer, alzheimer’s disease and dementia, depression, heart disease
ADHD, diabetes, hyperactivity, arthritis
Did you know that two thirds of people die from health issues related to degeneration of malnutrition since “Good fats” are not consumed enough in 1st world countries? The 3 top killers are cardiovascular disease, cancer and diabetes.These deaths happen due to lack of proper knowledge.
It is important to take an extra supplement since these days
fish contains toxins from polluted waters, mercury, chlordane, dioxin, PCBs are to name a few.
Trusted good supplement companies with health in mind can greatly improve its purity by removing these contaminants.
One of the brands that are known for its purity is: Nordic Naturals Ultimate Omega.
1-3 grams of combined EPA and DHA is recommended per day.
1 serving (2 capsules) contains 650mg of EPA and 450mg of DHA. Combined that is 1.1 grams of EPA/DHA. If you took two servings per day (4 capsules), that would be a 2.2 grams of combined EPA/DHA. This is the amount recommended.
Due to the limitations of what our body can digest it is important we understand how the different fats effect our body.
Each essential fatty acid can be too little or too much and can lead to serious disease and death.
It is known that most of us get too many toxic fatty acids. 60% of people suffer from lack of needed nutrients which cause illness. When lacking nutrients are returned the deficiency disease is cured. Eg Low fat diets under 10% don’t absorb vitamin A and this leads to cancer and other illnesses mentioned later. When good fats are returned to the diet a person can recover unless it has already effected vital organs to the point they are damaged beyond recovery.
SUGAR TURNS TO FAT
You might not think that sugar is a fat but, when you look at the speed of how fast it is absorbed and not burned properly by our bodies, it is obvious its not our best choice! Glucose spikes our blood levels and our cells. Too much sugar can result in hyperglycaemia (diabetic sugar shock) coma and death.
Simple sugars such as glucose (dextrose), fructose (Levulose), galactose, sucrose (table sugar), maltose, lactose, syrups made from sugarcane, sugar beets, sorghum and maple, honey are all included. These are concentrated sugars that turn into saturated fatty acids which effect our health.
BEWARE OF STARCH TURNING INTO FAT
Starch is sugar molecules bonded together. Although starches are better because they are digested and absorbed slower than simple sugars. White flour, white rice, pasta, both white and dark flour, corn starch, tapioca, Boxed dry breakfast cereals and all products made with these ingredients turn into fats faster than whole grains since whole grains contain more fiber and digest much slower.
HIDDEN SUGARS THAT TURN TO FAT QUICKLY
Soft drinks, canned fruits, Juice, Ketchup sadly contains a huge amount of sugar. Many deli meats and sausage are extended with protein-starch which lead to bloating, intestinal pain and gas.
WHOLE GRAINS WORK FOR US NOT AGAINST US
Complex carbohydrates are digested very slowly , rich in minerals and vitamins which enables our bodies to use them for an energy source much more effectively. They don’t have negative side effects unless they are abused and over eaten without exercise.
It may surprise you that corn, vegetables such as broccoli and cauliflower, potatoes and yams contain starch that breaks down fast and elevates blood sugar levels quickly.
Fruit also contains starch and high amounts of sugar which ends up turning into fat production easily.
- Excess sugar stores as fat.
- If it fails to store as fat it spills into our urine which is a common symptom of diabetes.
Over consumption of glucose will over load our cells and stimulate production of “Fatty Acids”, These “Fatty Acids” derived from glucose make fat molecules in our cells and organs that get stored in our tissue making us fat.
Glucose is one of the leading causes of cardiovascular disease, Stroke, heart attack, clogged arteries diabetes and increase cholesterol levels in our blood. These health problems are produced from refined sugars.
Sugar also can lead to food allergies and auto immune diseases. It also creates stress in our bodies because it effects our adrenaline glands four times more and increases cholesterol and cortisone levels which effect the immune system so we get colds and flu’s easier. Cholesterol levels are also effected, metabolism slows down and fats do not burn as easily, we become lethargic, unmotivated to exercise and eventually diseases set in.
With weight gain comes the risk of cardiovascular diseases, cancer, arthritic diseases and degenerative diseases. Sugars feed candida, fungi and cancer cells. Sugar cross links proteins which lead to wrinkles and premature aging along with acne.
Sugar also interferes with absorption of minerals and vitamins, essential fatty acids and our adrenal gland.
The lack of fiber in refined Carbs creates bacteria that builds up in our colon it causes bloating, constipation, hemorrhoids, varicose veins, puts you at a higher risk for bowel cancer.
Recent clinical studies have shown its better to encourage people to eat fewer processed foods, particularly those with refined carbohydrates.
Fat is not as much our enemy as the amount and type of carbohydrates we consume.
Diets low in carbohydrates and higher in fat such as avocados, nuts, olive oil and protein have been commonly used for weight loss since Dr. Robert Atkins popularized the approach in the 1970s and are proven to be a healthier choice.
High-carb, low-fat diets have been shown to cause a person to be hungrier, have more cravings and burn off fewer calories.
FISH OIL AND FACTS THAT
LOW FAT DIETS CAN HARM YOU
Fish oil is not enough fat for a person to be healthy, what is needed? =
10% fat on a 2000 calorie diet is 22 grams a day of fat, this is not enough and will create dry skin and low energy levels and health issues long term.
Diets less than 10% fat will have poor absorption of vitamins and minerals.
Diets less than 5% healthy fats run the risk of cancer because vitamin A absorption is prohibited from lack of healthy fats.
3-10 grams 1.3- 4.5% of fish oils is recommended for vitamin A D E and K absorption to help in prevention of cancers
Recommend highest dose of Fish oils are less than minimum daily oil requirements. Only 3-10 grams per day =27.9 calories which is under 5% of daily fat requirement. To prevent vitamin A mal-absorbtion you need a healthy fat intake. 15-20% is an accepted and healthy intake.
If you only consumed fish oil it would actually kill you from fat deficiency.
So long as fats are from non toxic, and not damaged sources you can ingest them up to 50% of your diet and not die from a fat related disease. Although this is to state a health point it is a high amount for most.The Inuits had 60% fat diets and didn’t suffer from fat related issues.
Seed Oil is a great source as it provides enough fats for our bodies to function healthy. DHA has been proven to be in many different types of animals that eat only vegetables and no fish, DHA has been found in the eyes, sperm and brain from monkeys, horses, cows, sheep, goats rabbits and birds.
Past studies show that humans that were coast dwellers and prairie dwellers both had the same amount of DHA even though consuming very different diets.
Has double omega 3 than fish oil but flax oil is most sensitive oil to produce.
ESSENTIAL OILS AND COOKING OIL
In studying the different cooking oils (all of them) and the negative process in which they are made (very toxic substances are used to refine, bleach and deodorize the oils we eat, leaving them damaged) its no wonder we see so many health issues today.
When looking at essential oils 50% of all pesticides remain in most of essential oil production. Omega 3 is the most sensitive and often contains damaged molecules which over time produces inflammation and cancer in our bodies because damaged molecules alter our cell biochemistry. When produced correctly and packaged correctly it is a vital part of our health that benefits us and prevents health issues.
The only oil that is not damaged is Olive Oil but when extra virgin olive oil is fried, it is extensively damaged and not healthy. It should not be used for frying! You should add it to foods after they come off the heat.
In conclusion to my studies, frying oil is not recommended. If you must fry food, use hard fats like lard or butter, they are actually the least toxic for your health.
Making food choices where you don’t have to use a frying pan are the best choices for your health.
Recommended Book: Fats that Heal Fats that Kill By: Dr Udo Erasmus,
Great Articles to follow: Fishing for facts about Seeds oils and Fish Oils www.vegetarian.org.uk
“Humans Turn ALA (Udo’s Fish oil) to EPA/DHA (Fish Oil) www.rightfatdiet.com