Day 9: Healthy Fats

Healthy Fats

Can't shake your fear of eating fat? We've been saturated in lies about fat (pun intended). Fat in foods has been vilified in America for the past few decades as low-fat and non-fat foods became the norm. We were told that a low-fat diet would help us get the body we want. In fact, it’s one of the biggest nutrition lies that the public’s been told.

How did fats get on the naughty list to begin with? Post-World War II, research began emerging that seemed to link foods with saturated fats, like eggs and red meat, to coronary heart disease. By the 1960s, the American Heart Association had recommended that people reduce their fat intake, and in 1976, the U.S. Senate held a series of committee meetings on the topic. Subsequent food guidelines advocated for eating less saturated fat and more carbohydrates. The war on fat had begun.

While the guidelines advocated for more carbs in the form of fruits, vegetables and whole grains, what the average American understood was that carbs — any kind of carbs — were good (even refined carbohydrates) while fat was bad. The food industry pounced. High-carb, low-fat foods became the norm. Grocery store shelves and refrigerators were soon lined with low- and no-fat items that were packed with sugar — because without any natural fat, a lot of favorite foods just didn’t taste good anymore. Not coincidentally, both a sugar addiction as well as an obesity epidemic in America began soon after low-fat diets became the standard recommendation. The problem? None of the studies actually linked high-fat diets to heart disease. The science just wasn’t there. It turns out our ancestors were right all along. Healthy fats can be good!

All fats are not created equal! Fat has many types and each behaves differently.

Some fats, like omega 3, are essential for human health, but your body cannot produce them on their own so we must get them through our diet and/or supplementation. Most people find this extremely difficult though diet alone. Arbonne's omega 3's derived from one of the best sources ever - discon! So if you don't have a trusted omega, consider adding them to your next order.

It is important to have the proper ratio of omega-3 and omega-6 (another essential fatty acid) in the diet. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. The typical American diet contains 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids, which many nutritionally-oriented physicians consider to be way too high on the omega-6 side. This imbalance is a contributor to many health conditions. If you do your research you'll see that adding omega-3 to your daily regime will not only reduce extra weight, but help remedy and/or prevent many common health conditions. This is one of the most researched nutrients and an easy step to add to support this program and the goal of optimal health!

Healthy fats improve brain and memory functions, promote heart health, contain antioxidants, increase good cholesterol, help satiate, promote weight loss and so much more. High quality fats are found in extra-virgin olive and coconut oils, avocados, nuts and seeds, eggs, almonds, flax seeds, almond butter and fatty fish, just to name a few.

Some fats (like trans) are considered by many doctors to be the worst type of fat you can eat. Trans fat is a double whammy as it has a double-barreled impact on your cholesterol levels because it both raises your LDL ("bad") cholesterol and lowers your HDL ("good") cholesterol increasing your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type two diabetes.

The manufactured form of trans fat, known as "hydrogenated or partially hydrogenated oil", is found in a variety of food products, including:

Baked goods. Most cakes, cookies, pie crusts and crackers contain shortening, which is usually made from partially hydrogenated vegetable oil. Ready-made frosting is another source of trans fat.

Snacks. Potato, corn and tortilla chips often contain trans fat. And while popcorn can be a healthy snack, many types of packaged or microwave popcorn use trans fat to help cook or flavor the popcorn.

Fried food. Foods that require deep frying — french fries, doughnuts and fried chicken — can contain trans fat from the oil used in the cooking process.

Refrigerator dough. Products such as canned biscuits and cinnamon rolls often contain trans fat, as do frozen pizza crusts.

Creamer and margarine. Nondairy coffee creamer and stick margarines also may contain partially hydrogenated vegetable oils.
Avoid these "Franken-foods" at all cost.

Be sure you are getting your healthy fats with every meal!

Let's play "Name That Healthy Fat" game. We'll start. AVOCADO! What else can you be adding?


◊These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.