The purpose of this blog is to educate the community about the various aspects of holistic health and what we can change about our diets and health care choices to prevent chronic disease, lose weight, increase energy levels, and live happier healthier lives. I hope to initiate a discussion about food that creates a better understanding of what we should eat and why we eat it. Here goes……
This week’s topic begins with FATS. Is a FAT FREE diet a good choice? To answer this question one must first understand fats.
The following are the categories of fats we should consume:
· Omega 3 Fatty acids
o Poly-unsaturated fat
o Anti-inflammatory
o Source: Fish oils and Flax seed oil
o Americans do not consume enough of this type of oil
· Omega 6 Fatty acids
o Poly-unsaturated
o Pro-inflammatory
o Source: vegetable oil, safflower, sunflower, corn, sesame, hemp, pumpkin, soybean, walnut, and wheatgerm oils, grains
o Americans consume too many omega 6 oils
o GLA (borage oil good source) is the only form of this fat that we should supplement because we cannot produce it in our bodies and do not get if from our cooking.
· Omega 9 Fatty acids
o Mono-unsaturated
o Neutral oil, heart healthy oil
o Source: avocado (90%), macadamia nut oil, olive oil
o 90% of the fat we consume should be this form of fat
The fat we should limit/avoid the intake of includes:
· Saturated fats
o Source: animal fats, cottenseed oil, palm kernel oil, dairy products
The fat you should NEVER consume:
· Trans fats
o Partial hydrogenation makes this oil more solid increasing shelf life of food products
o Source: snack chips, cookies, crackers, deep fried foods. doughnuts and pastry
o Important note to remember is that a food item can contain up to 0.5g per serving and be “TRANS FAT FREE.” The daily serving limit for trans fats is 0.2g!
o More information on trans fats: site www.bantransfats.com
In summary: all fats are not created equal and therefore a fat free diet is not a healthy diet. We should consume more omega 3 and 9 fatty acids and decrease our intake of omega 6 with the exception of GLA (borage oil). Saturated fats should be limited and trans fats avoided completely.
Why is fat important? The body uses fat to make healthy cell membranes, improve metabolism in the body, and promote stronger immunity. Eating the appropriate fat is important to reducing the body’s level of inflammation and preventing chronic diseases such as diabetes, heart disease, allergies, and cancer among others. All of these conditions have an inflammatory component.
Which oil should you use for cooking?
· Olive oil
· Flax seed oil
· Avocado oil
· Canola oil
· Sunflower oil
· Safflower oil
· Almond oil
· Walnut oil
Each oil has a different heat point and would be better for baking, sautéing, or frying depending on the oil.
Which oils should you NOT use for cooking?
· Vegetable shortening
· Butter
· Palm oil
Eat more omega 9 and enjoy your fats.
I welcome discussion regarding this week’s topic and look forward to uploading a new topic bi-weekly. If you have a question or would like a specific topic discussed, please send an email to general.info@holisticvitalitycenter.com or respond to the blog.
