Sugar and fats are pretty much associated with each other when it comes to its relationship to heart disease. Unfortunately, our culture has victimized fats as the culprit to all of our health woes. But guess what? That was a scam.
The Unsweetened Truth of Sugar
Here is a quick history on what really happened:
- 1960 ’s: Sugar companies paid off three Harvard Researchers to twist their study results about sugar’s effect on heart disease.
- Their claim: Saturated fat is the reason for heart disease.
- The truth: Sugar is one of the main links to heart disease (and other illnesses).
- Modern times: Sugar Industries and major players, like Coca-Cola, are downplaying the link between our ill-health or obesity levels and sugar.
Sugar is a form of carbohydrates which is generally converted to energies that we used in our everyday lives. However, if too much sugar is consumed in our body — it will be as stored as body fats. Moreover, these “added sugars” (i.e. high-fructose corn syrup and sucrose) which are added to many foods are of no nutrition. That’s why they are also called “empty calories” which is one of the major cause to raise the blood glucose levels. — that is why people even without diabetes are advised to limit sugar intake.
Here’s the problem: Our bodies were designed to handle limited amounts of sugar and high amounts of healthy fat.
Now let’s talk about fats.
Fats are key to hormone balance, brain health, digestive function, cardiovascular function, memory retention, liver processing, and the list continues. They build our brains and our cells. They support our joints. In short, we need fats oh so much.
Living without enough fats can lead to obesity (ironically), low energy, hormonal imbalances, emotional instability, degenerative issues, weakness, anemia, skin issues, and this list continues, as well.
If you recall nothing else from this article, make sure you hear that HEALTHY FATS ARE GOOD AND NECESSARY.
What are good fats and bad fats?
How do we know which fats are the ones to eat and the ones to avoid? I’m glad you asked.
Good Fats — Unsaturated Fats
Unsaturated fats are composed of Monounsaturated fat and polyunsaturated fat. Of course, when eaten in moderation, these types of “heart-healthy fats” helps to lessen the cholesterol level, triglyceride levels, reduce heart disease risk, a great source of antioxidant vitamin E, and most of all — replace the saturated and trans fat need.
Fats to Include regularly in the diet:
- Grass-Fed or Pasture-Raised Meats & Eggs<
- Wild-Caught Fish & Cold-Pressed Fish Oils and fatty fish like salmon (Omega 3)
- Grass-Fed Butter & Ghee
- Raw Nuts and Seeds
- Extra Virgin Olive Oil **
** Be sure to use EVOO in its raw form like in salad dressings versus cooking. Olive oil has a lower smoke point, which means if it is heated at too high of a temperature, the fats will go rancid.
Bad Fats — Saturated and Artificial Trans Fats
Saturated Fats are animal-based fats. Which means that it can be found in high-fat meats and dairy products.
Now, we have been told for a long time to avoid saturated fats (the ones that are solid at room temperature… think S — saturated or solid). But truly, we need these fats — limited intake of this at 7-10% of our total calories. The human body was designed to consume them (in their most pure state). After all, a large portion of breast milk from a healthy mother comprises saturated fat.
When it becomes bad? When excess saturated fats and artificial trans fats play the role — studies show that saturated fats can cause risk of colon and prostate cancer, while even small amounts of artificial trans fats can cause heart disease risk by increasing the “bad cholesterols.” American Heart Associated recommends having 2 grams or less of trans fat per day.
Fats to Avoid:
- Vegetable and Legume Oils (canola, soy, peanut, corn)
- Trans Fats (hydrogenated oils) in processed foods and fast food
- Genetically Modified Fats (GMO’s)
- Poultry, poultry skin
- Palm oil, palm kernel oil, and products
It is recommended to limit the intake of sugar rather than the fats. Healthy fats “good fats” are an essential part of a healthy body. Include them at every meal, and have no fear — fat doesn’t make you fat … too much sugar does. So enjoy a healthy dose of healthy fat 🙂
If you have any questions, let me know through comments or let’s chat. I am happy to talk with you about all things fat!
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