04/25/2020
Self-Care Tip # 10
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DON’T GO ‘NO FATS.’ GO ‘GOOD FATS!’ (PART ONE)
I enjoy my fat at mealtimes, and I am referring to clean fats. What are clean fats, you ask? Great question! Raw organic nuts, seeds, fruits like olives and avocados and pastured animals are all cleanly sourced, good fats.
When it comes to the “fats of life,” there are three categories: saturated fats, unsaturated fats and those godforsaken trans fats (unhealthy fats: mostly man-made by manufactures that, thankfully, are all supposed to be phased out by now. And AMEN TO THAT!).
I will shine the spotlight on each of these categories in my upcoming tips, but today we will give saturated fats their due attention.
SATURATED FATS– THE CLEAN FATS PLEAD UNGUILTY!
This type of fat has generally been charged guilty on many accounts over the years, but have they been misunderstood? Wrongly accused? Hmmmm….I wonder what Perry Mason would say today? As for me, not all are guilty. I believe they can serve a purpose in a clean (healthy) diet, as do all clean fats, when you understand their weaknesses and strengths.
Couple of strengths of saturated fats are that they are more resistant to heat and rancidity than unsaturated fats. This makes them the better choice for cooking. They are mostly solid at room temperature, and this extra saturation makes them more stable. You can find them in all animal foods, meat, poultry, eggs, lard and dairy products. And some vegetable oils, such as palm, palm kernel and coconut, are also saturated.
There are different types of saturated fats, and researchers are discovering that they don’t all influence our blood cholesterol to the same degree. Plant-sourced saturated fats like virgin coconut and *palm oil have many positive benefits and are good choices for baking/cooking.
Now, without getting into the dairy wars (should you consume it or not), I would like to focus on the health of our food supply and the effects it has on the saturated fats we eat. For instance, there is a big difference between that orange slice of Kraft processed cheese or Cheez Whiz (I thought milk was white!) and the organic artisan sheep or goat cheese you’ll typically find at a farmers’ market. For one thing, the traditional way of making cheese/yogurt makes it easier to digest and is found to be tolerated better for many who are lactose intolerant. Though, not for all but I’m super pumped about learning the secret to unraveling the mystery of lactose intolerance along with changing this, may actually be in the gut and not in the food itself.
Further, a big difference in foods produced from happy pasture-raised animals that are humanely handled, get to feed off their natural diet (unpolluted grass/grubs), roam freely with lots of fresh air/water and socialize when they want, compared to animals that are hormone-treated, shut away in overcrowded stalls, fed genetically modified corn and grains, pumped with antibiotics and stressed to the nines. I ask you. “Which animal will more happily give milk? And which milk will be healthier (and that includes having a cleaner source of fats)?” Yup, the one who was loved more by the farmers were happy to part with their milk and produced cleaner fats that were higher in good fats, including our beloved Omegas. That milk also provides more friendly bacteria, prebiotics (food that feed friendly bacteria) and enzymes to promote better gut health.
So, as you can see, rather than paint all saturated fats with the same brush, try replacing unhealthy saturated fats with clean saturated fats. Always follow the trail, and if it leads you to greener pastures, you will be both happier and healthier for it. And note that replacing sugar and flour with non-fat/low-fat foods is not a good choice and can lead to more inflammation.
Just go for real fats and enjoy them all moderation.
On another note, more and more scientists are finding cholesterol from saturated fats may not be the problem that raises cholesterol levels in the body after all, but rather too much inflammation in the body that can be brought on by many factors (high blood sugar/stress/digestive issues etc…). But that will be a hot topic for another time.
Guilty Saturated Fats – Round them up and throw away the key
Oils and fats to avoid include palm oil (*unless it’s red palm oil that is certified sustainable and unrefined/cold-pressed), hard-stick margarine, shortening and saturated fats such as animal fat from non-grass-fed sources. Read labels for hidden fats found in processed and commercially prepared food.
Cooking with Saturated Fats
Again, because of the higher saturation in these fats, they are more stable than unsaturated fats, which make them a better choice for cooking. Preferable oils and fats used for cooking are ghee or clarified butter (butter with the milk products removed), and coconut oil. Remember, a little goes a long way, and experiment with mixing in a little broth or try oil-free cooking methods.
Storing Saturated Fats
Purchase whole milks (glass bottles preferred, and not from plastic bags), butter, cheeses, yogurts from humanely pasture-raised animals. It’s good for the animals, good for you and good for our planet. Purchase virgin coconut oil from glass bottles, and pure organic coconut milk from BPA-free cans (Native Forest is an excellent brand).
Never store any fats/oils in plastic wrap or containers. If you purchased cheese with a plastic wrap, remove it when you get home and store it in a glass container.
How Much Saturated Fat Should I Have?
Aim for 1/3 or less of your total fat intake to come from clean sources of saturated fats and the rest from cleanly sourced unsaturated fats( more on them in my upcoming post so check back soon). Depending on your gender, activity levels and size, the amount in grams from these fats can vary. And keep in mind these fats are hidden in poultry, beef, dairy products, etc., and this is where you want to balance your fats and reach for a little good quality fresh cold pressed extra-virgin olive oil (unsaturated fat) instead of butter at mealtime. The problem lies when you consume a lot of cookies, pastries, etc. So reach for whole foods. And move more (exercise/dance/walks in nature etc..) and enjoy all whole food “clean” fats in moderation.
DID YOU KNOW?
“In the absence of refined carbs and sugar, and the presence of adequate omega-3 fats, healthy saturated healthy fats is not a problem.” — Dr. Mark Hyman, Founder and Medical Director of The UltraWellness Center
Be Well!!
Your Gut Guru and Wellness Expert
