MYTH - Eating Fat Makes Us Fat
Many people still believe that fat is the enemy. In the 70’s a few studies linked eating fats, especially saturated fats, to heart disease and obesity. The government and the food industry told us fat is bad.
But new evidence has shown that fat is not the enemy after all. In fact since the 70’s obesity has increased. Type 2 Diabetes in rising as well as many chronic diseases linked to obesity and inflammation. We have been told to eat less and exercise more but we are getting sicker and fatter than ever!
Why? Manufacturers started removing saturated fats from food products and instead added sugar and trans fats. Our carbohydrate consumption has increased. Processed foods have replaced a whole foods diet. So the fat passing our lips does not necessarily end up on our hips. Blame sugar instead. Sugar (or unrefined carbohydrate) consumption has been linked to cancer, heart attack, fatty liver disease, thyroid problems, female hormone problems, skin problems and many chronic diseases.
The whole saturated fat, cholesterol and heart disease myth has been throughly debunked. In fact, saturated fats can actually improve the blood lipid profile. They raise HDL cholesterol (the good) and change LDL from small, dense (bad) to large LDL which is large and not associated with heart disease.
We need good fats. Our cell membranes are made of fat. The body runs better on fat rather than sugar or carbs. Sugar and carbs actually slow down the metabolism and are highly inflammatory whereas fat stimulates the fat burning process and reduces hunger and supports weight loss.
My Top Tips -
1. Stay away from bad fats - trans fats, hydrogenated fat, sunflower oil, soy bean oil, refined olive oil. These are all highly inflammatory for the body. Instead eat nuts and seeds.
2. Eat some Good fats at each meal - Coconut oil and Coconut butter (my favourite oil, include a tablespoon at each meal), extra virgin olive oil for drizzling and salad dressings (do not heat olive oil as this causes oxidisation which in inflammatory), omega 3 oil found naturally in wild fish and grass-fed meat, nuts and seeds. Organic grass-fed butter which contains the anti-inflammatory fatty acid called Butyrate which is good for the gut.
3. Eat vegetables - About three quarters of your plate should be vegetables. Try and eat mainly crunchy vegetables that are low in starch. Eat the rainbow - the more colourful your plate the better so that you are getting a variety of phytonutrients.
4. Eat small amounts of low GI starchy carbs like rye bread, wholemeal rice and quinoa.
5. Eat good quality protein - wild fish and organic and grass-fed meats where possible.
For a completely bespoke nutritional prgramme that aims to reduce inflammation (by eliminating foods that are inflammatory to you based on your blood tests) please see my Metabolic Balance section http://www.pippacampbellhealth.com/services/metabolic-balance