2022: Update on Fats
The latest research shows adding saturated fats to your diet can actually lower inflammation and cardiovascular disease. Know which are safe!
All posts tagged: fat
Fats Simplified
Since I first posted this in 2013, we’ve had access to even more research, especially about saturated fats, and the news is good: they help decrease heart disease and they truly help inflammation. I updated this in ’17, ’19 and now for 2020. This is the post where I get into the most research. (You can also click on shorter posts at the bottom of this page.)Here is the latest: You need fats. Do NOT try and lose weight by turning to low fat options. Guess what they trade for fat so that the product tastes ok? SUGAR = CARBS. The trade off is that you’re hungry in an hour! Why? Your insulin just spiked. How many times have you eaten a meal only to feel hungry in an hour or two? Fat gives us satiety, the feeling of “I’ve had enough to eat”. So, fat is your FRIEND, especially if you want to lose weight and lower your inflammatory load. Here’s simple guidelines for fat consumption. List of “Good” Fats: Vary where they …
Bad-Better-Best: Coffee Creamer
Here is something that confuses a lot of people. What to put in coffee? We were taught dairy was bad, and non-dairy creamer was glorified as “heart healthy”. Guess what? The last five – ten years of research has proven that the OPPOSITE is true. Coffee-mate like beverages are the WORST thing you can put in coffee, and they contribute to obesity and heart disease, among other things. They are full of partially hydrogenated oils/sugars/flavorings/stabilizers and chemicals. THEY ARE POISON. So, what’s better? You’d be surprised. The best thing is black coffee, but if you’re like me, black coffee isn’t a taste that I love. If you need a creamer, GRASS FED (aka “pasture raised”) organic heavy cream is best. Why? Well, first let’s undo the “saturated fat is bad” mindset we all got from years and years of hearing that it contributed to heart disease. The enemy for heart disease, weight gain, metabolic syndrome and diabetes is CARB content, and guess what? Heavy cream has ZERO carbs. Next are flavored creamers that use dairy …
10 Days, 10 Ways to Lower Carbs: Day 7
Avoid, or at least be skeptical of anything labeled “non-fat”. This is the biggest scam around. We were taught, since the 1960’s that fat was to be avoided. Now that recent research has cleared that stinkin’ thinkin’ up, we still see recipes calling for low fat cheese, low fat milk, low fat yogurt. WHY?!? Because habits are hard to break! Yes, it is ok to eat low fat cheese and yogurt, but NOT if you choose one that has had carbs added to make up for the taste of taking the fat out! That’s how food companies get low fat/non-fat items to taste better. Additives, carbs and thickeners. (chemicals!) I’m going to pick three common foods and compare them side by side. Full fat is often better, keeps you full longer, and won’t spike insulin. Dr. Atkins had some of it right, and with the exception of avoiding dairy, I basically eat a low carb diet. Example 1: Peanut Butter Low Fat Peanut Butter is a joke, because they add sugar to make it taste …
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