Good fats and bad fats refer to different types of dietary fats and their impact
on health. Dietary fats are an essential macronutrient that provides energy,
helps absorb fat-soluble vitamins, and plays a role in various bodily functions.
However, not all fats are created equal, and their effects on health can vary
significantly.
This is a "Men in Black" moment where I show you the pen, flick the light on and
you forget EVERYTHING you ever knew about fats: open your mind and lets start
again from the beginning.
So, how many types of fats are there, and what is the differences?
- Saturated Fats
- Unsaturated Fats
- Trans Fats
Lets take each one and have a closer look.
Saturated Fats:
These have been given a really bad press over the years, however, let me explain to
you why this is the wrong approach, and possible reasons for it.
They are found in animal products such as meat, dairy, and eggs, as well as some
fruit seed oils like coconut, olive & avocado oils, lard (pig fat) & dripping (beef fat).
YES: Lard and dripping are not bad for you.
NOTE: I said "Fruit Seed Oils"!! These are very different from your normal supermarket
oils such as vegetable, sunflower and canola. (I will explain later in the blog post).
What we are told:
These fats are generally considered unhealthy and can raise LDL (bad) cholesterol
levels and increase the risk of hardening of the arteries, cardiovascular diseases, heart
attacks & strokes.
This stance is taken very firmly by many health organizations, including the American Heart
Association, The British Heart Association and the World Health Organization.
There is absolutely zero evidence that saturated fats cause damage to LDL, none!
Referring back to my previous post on cholesterol, you will remember other significant
inaccuracies we are told about good and bad cholesterol?!
LDL is not cholesterol, and cholesterol is not LDL, or HDL for that matter either.
LDL & HDL are both lipo-proteins which transport cholesterol around the body.
Think of LDL & HDL as the transport buses and cholesterol as the workers.
Calling LDL cholesterol is misinformation at best!!
So, if saturated fats do not cause damage to the LDL, what does??? This is all down to
your lifestyle and what you eat, period!
Here is a list of the main culprits:
- Stress
- Depression & anxiety
- Fizzy drinks (sugar and lots of other nasties)
- Sugar (cakes, sweets, milk chocolate, pastries, doughnuts, cereals)
- High fructose corn syrup (HFCS) (as above)
- Insulin Resistance (high blood glucose)
- Inflammation
- Trans fats (crisps, fast food, biscuits, vegetable oils, margarine, pies, pastries)
- GMO (soy, canola oils, sugar beets)
- Low Vitamin C (poor diet)
- Medications (some)
As you can see, all the above are not healthy and not good for you in any way.
Regular, chronic exposure to any, a combination of or all the above will result in
damage to your mind and body............disease & illness!
The LDL gets caught up in this mess and suffers damage in the process. When
LDL is damaged it gets smaller, much smaller, and it is at this point when the
misinformation and inaccuracies begin to manifest.
When inflammation or damage occurs to the artery cell walls and membranes, cholesterol
containing proteins, fats, vitamins and minerals are transported to the site by LDL lipids.
If the LDL are healthy (known as fluffy LDL) they drop off their cargoes of cholesterol,
before returning to the liver for another load.
However, if the LDL themselves become inflamed or damaged by our "main culprits", then,
instead of the precious cholesterol being delivered, the damaged lipids are small enough to
enter the cell walls and join the party.
Damaged, inflamed LDL (now known as "bad LDL" or falsely as "bad cholesterol") adds to
the injury and inflammation within the artery walls and membranes.
The body, sensing something is seriously wrong, springs into self defence mode and
utilises another army to investigate and repair the injury. These are of course your white
blood cells, known as macrophages!
Macrophages are attracted to sites of injury or inflammation, including areas where LDL
particles have accumulated in the arterial walls.
Macrophages recognize and engulf the bad LDL through a process called phagocytosis.
This is a normal function of macrophages, which are responsible for engulfing and digesting
cellular debris, pathogens, and foreign substances.
However, excess bad LDL then builds in the macrophage, turning it into a "foam cell", which
is not good news. They are called this due to their foamy or frothy appearance under a
microscope.
Foam cells play a key role in the progression of hardening and plaquing of the arteries
(atherosclerosis). The accumulation of foam cells within the arterial walls contributes to the
formation of fatty streaks and arterial plaques.
As foam cells accumulate, they can release inflammatory molecules, contributing to the
chronic inflammation associated with atherosclerosis.
The continued recruitment of immune cells, including macrophages, to the site of plaque
formation leads to the development of a complex structure composed of foam cells,
damaged LDL, inflammatory cells, glucose, trans fats, calcium and other debris.
Therefore, the initial damage to the artery walls caused by inflammation and/or insulin
resistance is the real "ROOT CAUSE" of hardening and plaquing or arteries, NOT
cholesterol.
The mainstream held theory that cholesterol is the cause of arterial hardening and
plaquing is akin to turning up to a large fire and blaming the poor firemen for starting it!
Due to years of successful indoctrination on the subject, this is a very difficult concept
to understand. In layman's terms, its hard to get your head around it!!
So, where were we?
We have established that LDL is not cholesterol, and cholesterol isn't LDL.
We also know what actually damages LDL, and its not saturated fats!
We know "bad cholesterol" is not the root cause of arterial hardening and plaquing!
The good news!
As part of the agenda to get you off eating meats, saturated fats have been successfully
demonised for many years.
A little research and some logical, critical thinking, tells you this make no sense at all.
Animals store fat in their bodies for a very good reason, its not just to keep them warm.
The term "saturated fat" refers to the chemical structure of these types of fats. Fats, also
known as lipids, are composed of molecules called fatty acids. The "saturation" in
saturated fats refers to the number of hydrogen atoms surrounding each carbon atom in
the fatty acid chain.
In other words, saturated fats are FULL FATS.
Lets look at some of the many health benefits to eating saturated fat as part of your
daily food intake:
Saturated fats are brimming with fat soluble vitamins & essential fatty acids. These play
crucial roles within your body, without them we would literally die.
Essential fatty acids cannot be produced in the body, therefore they must be obtained
through the food we consume.
Vitamin A:
- Essential for maintaining healthy eyesight. It plays a key role in the function of the
retina and is crucial for low-light and colour vision.
- Supports the immune system by promoting the health and function of white blood
cells.
- Important for the maintenance of healthy skin and mucous membranes.
Vitamin D:
- Essential for the absorption of calcium in the intestines. Adequate vitamin D levels
are crucial for maintaining healthy bones and teeth.
- Bone Health: helps regulate calcium and phosphorus levels in the body, promoting
bone mineralization and preventing conditions like rickets in children and
osteoporosis in adults.
- Vitamin D plays a vital role in immune system modulation.
Vitamin E:
- A potent antioxidant that helps protect cells from damage caused by free radicals.
- Vitamin E is known for its role in supporting skin health and may help with conditions
such as dermatitis.
- Vitamin E has been associated with immune system support.
Vitamin K:
- Essential for the synthesis of proteins involved in blood clotting.
- Involved in the regulation of bone mineralization and may contribute to bone health.
- Vitamin K is thought to play a role in preventing arterial hardening/calcification.
Omega-3 Fatty Acids:
- Omega-3 fatty acids are known for their anti-inflammatory properties and have been
associated with cardiovascular health, brain function, and other physiological
processes.
- Sources include: fatty fish (such as salmon, mackerel, and sardines), flaxseeds,
chia seeds, walnuts, and certain algae-based supplements.
Omega-6 Fatty Acids:
- Essential for the body and play a role in skin health, hormone production, and immune
function.
- Sources include: various vegetable oils (such as soybean oil, corn oil, and sunflower oil),
nuts, seeds, and certain grains. Remember to keep the oils natural, cold pressed &
GMO free.
HEALTH BENEFITS:
Heart Health:
Saturated fats play a crucial role in keeping your heart healthy. The most common myth I
hear with regards to Saturated Fats is that they clog up your arteries and cause heart
attacks. Its completely untrue!
Saturated Fats are vital for blood pressure regulation, reducing inflammation (yes, even in
the heart), maintaining arterial function, and ensuring a healthy blood flow.
Brain Health:
The brain is literally made from proteins, fats and soluble nutrients. Saturated Fats are
brain food. Good, healthy fats (including essential fatty acids) fed to the brain have been
proven beyond doubt to stave off brain disorders such as Alzheimer's & Parkinson's.
Good fats help prevent neurodegenerative diseases in general and play a crucial role in
maintaining healthy cognitive function.
Anti-Inflammation:
Fat soluble vitamins, minerals and essential fatty acids are naturally anti inflammatory.
They help mitigate inflammation in the body, heal and repair damage to cells and
membranes, preventing further escalation and the development of illness & disease.
Nutrient Absorption:
Saturated fats play a role in the absorption of certain fat-soluble nutrients, such as
vitamins A, D, E, and K.
These vitamins are essential for various physiological functions, and their absorption
is facilitated by the presence of good dietary fats, including saturated fats.
Weight Management:
Saturated fats, may provide a greater sense of satiety and help control appetite.
This may lead to individuals feeling more satisfied with their meals and potentially
consuming fewer overall calories.
Diets that are lower in carbohydrates and higher in good fats, including saturated fats,
might have an impact on stabilizing blood sugar levels. This could potentially reduce
fluctuations in blood sugar that can lead to hunger and overeating.
Saturated fats are a concentrated source of energy. In low-carbohydrate diets,
where carbohydrate intake is restricted, the body may rely more on fats, including
saturated fats, for energy.
Some low-carbohydrate diets, such as ketogenic diets, aim to induce a state of ketosis,
where the body primarily uses fat (including saturated fats) for energy. Advocates argue
that this metabolic state may contribute to weight loss.
Cell Structure & Function:
Fats and cholesterol are a very important component of cell membranes. Without them
cells would literally die very quickly.
Good healthy fats, including saturated fats play a vital role in cell function & cell
communications.
Hormone Regulation:
Hormones are chemical messengers that regulate various physiological processes in the
body, including metabolism, growth, and reproductive functions.
Saturated fats contribute to the production of certain hormones and are involved in
maintaining overall hormonal balance.
Saturated fat intake increases good LDL & Cholesterol levels.
Cholesterol is a precursor to the synthesis of several hormones, including sex hormones
(oestrogen, progesterone, and testosterone) and adrenal hormones
(cortisol and aldosterone). Adequate levels of cholesterol are essential for the production
of these hormones.
Unsaturated Fats:
Unsaturated fats are another type of dietary fat, but, these are considered healthier
than saturated fats. However, this is just not true, as each type of fat is associated with
their own various health benefits.
There are two main types of unsaturated fats:
Monounsaturated Fats:
These fats have been associated with various health benefits, particularly in relation to
cardiovascular health. They also contain lots of other vitamins and minerals good for our
health, vitamin E for example, which is a very important anti-oxidant.
Monounsaturated fats are liquid at room temperature but may become semi-solid or cloudy
when refrigerated.
Sources include:
Oils:
Olive oil: Always buy good quality, and ensure it is Extra Virgin Olive Oil. This just means
it is the very first press of the olive with no processing involved.
Canola, Peanut, Safflower, Sesame: These oils should be cold pressed, with no
processing involved, just as nature intended. Always look out for GMO, or oils which
have been partially or fully hydrogenated (turned into trans fats).
Nuts & Seeds:
Almonds, Hazelnuts, Peanuts, Pumpkin Seeds: These are not only high in
monounsaturated fats but also provide fibre, vitamins, and minerals. Great as a snack.
Avocados: A nutrient-dense fruit that is particularly high in monounsaturated fats.
They also provide fibre, vitamins, and minerals.
Health Benefits:
Monounsaturated fats may play a role in improving insulin sensitivity, potentially benefiting
individuals with insulin resistance or type 2 diabetes.
These fats have anti-inflammatory effects that contribute to overall health.
Monounsaturated fats can enhance the absorption of fat-soluble vitamins, such as vitamin
A, D, E, and K.
The Mediterranean diet, which is abundant in monounsaturated fats, has been associated
with a reduced risk of cardiovascular diseases.
Polyunsaturated Fats:
There are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6
fatty acids.
Here's an overview:
Omega-3 Fatty Acids:
Fatty Fish: Salmon, mackerel, trout, herring, and sardines are rich sources of omega-3
fatty acids.
Flaxseeds and Flaxseed Oil, Cia Seeds, Walnuts: All high in polyunsaturated fats.
As always, beware of oils which have been heavily processed, hydrogenated or created
from GMO sources.
Omega-6 Fatty Acids:
Vegetable Oils: Soybean oil, corn oil, safflower oil, and sunflower oil are rich in omega-6
fatty acids. Again, cold pressed, un processed varieties. Stay away from GMO!!
Nuts and Seeds: Pine nuts, sunflower seeds, and pumpkin seeds are sources of
omega-6 fats.
Dairy and Meat: Some animal products, such as poultry and eggs, also contain
omega-6 fatty acids.
Health Benefits:
Omega-3 fatty acids, in particular, have anti-inflammatory effects.
Fatty Acids are particularly important for the development and function of the brain and
eyes, especially in infants and young children.
They play a crucial role in brain health and may contribute to cognitive function.
Omega-3s, especially DHA, are essential for brain development and function.
Omega-6 fatty acids play a role in maintaining skin health.
Trans-Fats:
Trans fats are a type of dietary fat that can have significant negative health effects
when consumed, even in small amounts. A type of legalised poison.
They are artificially created fats through a process called hydrogenation, where hydrogen
is added to liquid vegetable oils to make them more solid.
In the industrial production of trans fats, liquid vegetable oils are partially hydrogenated.
This process involves heating the oil and then bubbling hydrogen gas through it in the
presence of a metal catalyst, such as nickel: yes nickel!
This process involves very high temperatures and pressures, which as we already know,
destroy essential nutrients such as vitamins and minerals contained within the oil.
There are many reasons trans fats are utilised by the food companies, and they all focus
on one thing........................PROFIT!
I always found it strange that on leaving a supermarket, you can almost always find a
charity box for "Cancer Research", yet the very same store are selling products which
cause that very disease!!
This man made crap will go into literally anything, from sweets, to bread, to cooking
oils, to pies and fast food etc etc etc!
They suggest its good for the general public because it has a much longer shelf life,
hence less gets wasted, and the food is cheaper, so better for your weekly shopping
budget.
This situation is now made much worse with the introduction of GMO foods like soy,
and a wonderful improvement on trans fats called Interesterification.
I would urge you to carry out your own research into this process, but just to wet your
appetite, here are a few snippets:
Interesterification involves the use of chemical catalysts, such as sodium methoxide
or sodium hydroxide. Both of these chemicals are classed as irritants by the way.
This process is also carried out at much higher temperatures and pressures. This also
leads to unnatural changes in the structure of the fats within the food.
As with any food processing technique, the overall nutritional profile and health
implications of the final product need to be assessed (short, medium and long term).
This has not been done.
So, in Trans Fats we already have a Frankenfood, however, they want to replace this
monster with yet more monsters in the guise of GMO & Interesterification!
History:
The first trans fats were developed and promoted as food in the early 1900's.
The hydrogenation process was first developed by the German chemist
Wilhelm Normann in the early 20th century (around 1902-1903). Normann patented
the process of hydrogenating liquid oils to make them more solid.
Procter & Gamble, an American consumer goods company, commercialized the
hydrogenation process in the 1910s, leading to the production of Crisco, a popular
shortening made from partially hydrogenated vegetable oil.
Hydrogenation became widely adopted in the food industry due to its ability to
increase the shelf life of products and improve their texture.
Trans fats were initially believed to be a healthier alternative to saturated fats.
Remember Margarine??
The healthier alternative to butter and you can spread it right from the fridge!!
Between the 1950's and 80's researchers began to raise concerns about the health
implications of trans fats. However, and this is where it went all wrong for good fats.
Heart attacks and strokes were incredibly rare before the introduction of trans fats,
however, when research was being carried out into the link between these diseases
and fats, there was no differentiation made between good, healthy fats and
trans fats.
Good, healthy fats, eaten for generations before the introduction of this man made
crap, was bundled into the equation and treated exactly the same, with exactly the
same level of blame apportioned to the exponential rise in heart attacks and strokes.
Health Effects:
Anything taken into your body which isn't natural and the body cannot properly
synthesise and digest will cause you problems. Its a no brainer!
Trans fats do exactly this, and to the body, they don't act, feel or behave in a natural
way: The body literally doesn't know what to do with them.
Once ingested, they infiltrate cell and membrane walls, and because they cannot
be broken down, they simply join and build up throughout the body.
This build up causes damage and inflammation to wherever they are located.
Trans fats also alter your immune response, hence your bodies ability to fight
infection and disease. They do this by damaging LDL proteins and using up vital
white blood cell resources to fight the inflammation.
These fats also interfere with and cell wall integrity. Your cell walls and membranes
decides what gets into your body, and what doesn't.
A healthy cell wall will defend the body and keep out unnatural elements, toxins,
poisons, chemicals and things which would normally make us ill.
Trans fats damage these walls and membranes, making your body more
susceptible to disease and illness.
Blog Summary:
We know there are good fats and bad fats, and all are not created equal.
All good fats are natural, full of vitamins, minerals and essential fatty acids.
Yes, amazingly, these include fatty meats, lard, dripping, eggs, full fat milk and
oils such as coconut, avocado and extra virgin olive oils.
Good fats have so many benefits to human health, and protect us against those
horrible brain diseases such as Parkinson's and Alzheimer's.
Saturated & Unsaturated fats keep our hearts, brains and immune systems strong,
healthy, helping to maintain physical and mental wellbeing.
Trans fats also play a crucial role in hormone production, such as cortisol,
oestrogen and testosterone.
Trans fats do none of the above, in fact, the complete opposite.
These are Franken foods and have no place in our diets. Like sugar, these should
be avoided as much as possible and replaced with healthier, natural foods.
Today, thankfully, I believe the war on trans fats is gaining fast pace.
However, what is replacing them is much more terrifying and have far more
serious consequences for your health and wellbeing.
The rise in Interesterification (modification of Trans Fats) & GMO foods placed
into our foods is worryingly accelerating.
It is nature which makes the perfect foods, not man.
The introduction of these so called foods correlates directly with the increase
of illness and disease: this is now irrefutable and cannot be denied.
Therefore, the deliberate inclusion of these Franken foods into our food supply
is not only purely profit driven, but morally & ethically wrong.
Thanks for reading.
