Should I eat a low-fat diet?

 Should I eat a low-fat diet? Is saturated fat bad for me?

The low-fat diet has been around for many decades, and I still hear nutritionists touting it as a the main way to lose weight. But does a low-fat diet really help you lose bodyfat? Is saturated fat evil? Will low-fat yogurt fix all of my problems?

In short, the answer is…no. But that’s a bit too simple.

And don’t misunderstand me, I’m not suggesting a high-fat diet. or at least not a diet filled with fried foods and cheeseburgers. You can go overboard with anything, and I’ve seen some meals that could cause heart palpitations by sight alone. (Creamy Alfredo with bacon, ham, and butter, anyone?) But except for extreme overuse, integrating fats into your diet can be incredibly helpful, it’s really the source of the fat you need to worry about.

Fat can help make us feel more full, and keep our sugar cravings and low-blood sugar attacks at bay. Our body uses fat for various repairs and energy; and I actually lost a lot of weight when I stopped my low-fat habits. It’s been proven that there have been more heart problems and fat-gain once the low-fat diet gained popularity.

coconut oilThe video below describes the simple chemical make-up of the different types of fat. I’ve also written an article with similar information giving the chemical make-up of the different fats, and another article about the dangers of vegetable oil. Start there to get an idea of the science behind it. But here are my basic suggestions:

Saturated Fat:
Saturated fat has gotten a bad rap, but it’s actually an important part of our diet. Our brains use it, and our cells use it for elasticity. Like any calorie, it’s also a form of energy. And it’s actually easier for our body to convert fat into energy than it is to convert protein into energy! So I purposely make sure that fat is included in most of my meals. I prefer saturated fats from vegetable sources, since the medium chain triglycerides are a quick source of energy, and most vegetable sources have other benefits (coconuts are magical). But fat is very “dense” in calories, so don’t overdo it. If you eat animal protein, you’re automatically getting saturated fat, and I wouldn’t suggest adding any more. There are various amounts of saturated fat in most oils and plant foods, the percentage just varies greatly. I’m only listing the sources that contain a large percentage.
Here are the common sources of saturated fat:

  • Meat of any kind
  • Dairy (cheese, milk, butter, and all other forms of dairy).
  • Coconut Oil
  • Palm Oil

Monounsaturated Fat:
Monounsatured fat is found mostly in plant sources. (Olives, nuts, seeds, etc.) The most common source is olive oil. Saturated fat is the most stable, but monounsaturated is the second most stable. Unsaturated molecules are “empty” and are open to becoming rancid or destroyed by heat. If unprocessed and unheated, then this fat is very healthy. In monounsatured fats there is only one molecule that is “unsaturated,” so the rest of the fat is stable, and it will only get partially destroyed. This is safe to eat raw, or at a very low heat. Most plant sources have both monounsaturated and polyunsaturated, but they have a varying percentage of each. Here’s the ones that are high in monounsaturated and low in poly:

  • Olive Oil
  • Almonds
  • Avocado
  • Macadamia Nuts
  • Hazelnuts

 Polyunsaturated Fat:

Polyunsaturated fat has several unsaturated molecules. This makes it very unstable, and easily susceptible to damage. In a raw, unprocessed form, these fats can be very good for you. Omega 3 and Omega 6 are both polyunsaturated fats. But…most of these oils can be damaged just in the processing to make them, so they’re often already destroyed by the time you buy them. I never cook with polyunsaturated fats, and I use them more as a supplement (like cold-pressed chia seed oil or flax oil.) You also get these fats when you eat nuts, seeds, or other plant products. There are even trace amounts in animal fats, although it’s usually destroyed by cooking.
Here are some common polyunsaturated fat sources:

  • Safflower Seed Oil
  • Canola Oil
  • Flax Oil
  • Chia Seed Oil
  • Corn Oil
  • Sunflower Seeds

 

 

 

 

Vegetable Oils Will Destroy Your Health!

Fat and oil in our diet is one of the most widely misunderstood and confusing subjects when it comes to our health. Decades ago we were informed that a ‘low-fat’ diet was optimal for energy, health, and preventing nearly all diseases — especially heart disease. We were then informed that fats are crucial for health, yet also told that the best fats to consume are vegetable oils. Vegetable oils have widely been touted to help lower blood pressure, prevent heart disease, aid weight loss, and even help to lower cholesterol. Almost every product that contains vegetable oils has today been labeled as ‘Heart Healthy.’ But the truth is that consuming vegetable oils will actually destroy your health!

Vegetable oils are generally produced from seemingly healthy foods: from soybeans, corn, rapeseed (canola oil), safflower, sunflower, etc. Yet, if we think back 100 years, oils produced from these plants were non-existent. Technology had yet to be developed that would actually allow oil to be extracted from these plants. Especially in the case of soybeans and corn, think about eating a soybean or a kernel of corn. How much fat do they contain? Not much. In the early 1900s chemical solvents, usually petroleum based, were created that allowed oils to be extracted and separated from their whole-food form. These chemical solvents were (and are) cheap to produce, and could be applied to nearly any crop. Manufacturers applied these cheap chemicals to the cheapest crops, creating a large surplus of vegetable oil. Now vegetable oils are in everything: margarine, mayonnaise, salad dressing, roasted nuts and seeds, and almost every processed food!

Vegetable oils will destroy your health for two reasons: they way in which they are manufactured and their chemical makeup.

Because vegetable oils tend to be extracted from the cheapest of crops, they tend to derive from genetically modified (GMO) crops. In the case of canola oil, oil cannot be extracted from a non-genetically modified variety of rapeseed! The variety of rapeseed from which oil is extracted was specifically engineered to have oil extracted from it! I’ll have a future article on why to avoid GMOs, but know that genetically modified crops also tend to be the crops with the most heavily used pesticides and herbicides. Oil is a concentrated form of a food, thus oils have a much greater concentration of whatever pesticides and herbicides were sprayed on its whole-form!

When vegetable oil is extracted from it’s whole-form, it is extracted by heating the food and applying the chemical solvent. Waxy residues are created from this heat and chemical mixture, and must be removed by applying yet another mixture of heat and a chemical acid. If this doesn’t sound that tempting — it’s not. At this point, vegetable oils have an unappetizing color and smell. Manufacturers know this, so use even more chemicals to make the color more appetizing. This is followed by another chemical process to deodorize the oil. Such chemicals used in these processes include bleach and hexane, an extremely dangerous chemical known to be a neurotoxin and potent carcinogen (a cancer promoting substance). Residue from the chemicals required for extraction are found in vegetables. These chemicals combined with the pesticides and herbicides used for growing the crop create a vegetable oil that is, in actuality, a toxic concoction.

Vegetable oils by their chemical nature are mostly polyunsaturated fats. The chemical structure of polyunsaturated fats makes them extremely sensitive to heat: even a minor heating (such as light cooking) can damage the chemical structure, making them rancid and unfit for consumption. Vegetable oils are the most polyunsaturated of all oils! Yet the process required for extracting vegetable oil requires a high-temperature heating, not once, but twice! The reason oils smell unpalatable during manufacturing is because the oils have spoiled, they’re rancid. By using a deodorizing process, manufacturers cover up this reality. Rancid and spoiled oils are one of the most damaging foods you can consume. Rancid fats promote free radicals (those things anti-oxidants are supposed to help reduce), are toxic to the body (your body does not know how to eliminate them properly), and promote full-body inflammation (known to promote all major diseases and disorders).

Additionally, vegetable oils contains a large concentration of Omega-6 oils. While Omega-6 fats are important for health, the majority of people’s diets contain far too many Omega-6. A balance of Omega-3 and Omega-6 fats are required for health, but an overabundance of Omega-6 promoted an over-inflammation of the body. As mentioned above, inflammation is perhaps the single largest and universal cause of all major diseases and disorders, especially heart disease and high blood pressure.

So what oils should you consume? Sticking with traditional oils, oils that have been consumed for millenia, are the safest and most health promoting! Such oils include coconut oil, palm fruit oil, and butter. While these oils are saturated fats, they are not dangerous to your health! Check out all the benefits of coconut oil! The saturated chemical structure of these fats makes them more stable than polyunsaturated vegetable oils, and thus extremely safe and the oil of choice for cooking. And while olive oil is a vegetable oil, it is perhaps the only safe vegetable oil for consumption. Buying cold-pressed, extra virgin olive oil is your best bet, as the extraction process requires minimal heat and has been extracted for thousands of years without the use of chemical solvents.

Choosing the highest quality fats and oils in your diet will give you large gains in your overall health. Stick with traditional oils, and avoid vegetable oils that have only existed for a few decades, including eating the processed foods that contain them. You’ll find you feel better, reduce your risk for all major diseases, and you’ll probably enjoy them more, too!

The Benefits of Coconut Oil

Coconut!Saturated fats have been villainized in  as the definitive root of heart disease and the many other degenerative ailments so common in our culture. Yet, cultures throughout the world have eaten saturated fats throughout their histories. Coconut oil has been a victim of this treatment, being composed of nearly 90% saturated fats. Has it received an unfair treatment?

The coconut hails from the Pacific Islands, where it has been a food staple for thousands of years among the islands’ inhabitants. Coconut oil is the product of pressing the meat of the coconut to extract the pure fat. Similar methods are used to produce coconut cream (a pressing of the meat, but keeping a whole product and not merely extracting the oil) and coconut milk (a pressing/pureeing of the meat with a liquid, frequently the coconut’s own water). Various cultures throughout the Pacific Islands, such as the Trobriand Islanders, derive a large percentage of the calories from the coconut, from which nearly all their fat calories derive. And yet, these people have a near absence of heart disease or other degenerative diseases as our culture.

Research into the benefits and structure of coconut oil have produced surprising results. Such benefits include: improved immune system, boosted thyroid, more efficient digestion and metabolism, and increased weightloss. Additionally, coconut oil has been used in the tropics for skin conditions, and simply as a beauty aid for skin and hair. Coconut sports a unique profile of fat molecules, unique in almost all the plant kingdom. It is from its unique molecular structure that its benefits can be attributed.

Coconut TreeOther than mothers milk, coconut oil the most dense source of lauric acid known. Lauric acid is an important fat molecule for our bodies, especially as infants, as it helps to build our immune systems. Lauric acid converts in our bodies into monolaurin, a substance known to be anti-bacterial and anti-viral. This fact alone has led coconut oil to be proscribed to individuals with severely compromised immune systems, such as HIV patients.

Coconut oil’s other unique attribute is that is composed of mostly mono-chain triglycerides (MCTs). MCTs are a saturated fat, and compose about 50% of the fat found in coconut oil. MCTs vary significantly from other fats in how our bodies metabolize them, whether this be saturated fats, monounsaturated fats, or polyunsaturated fats. Commonly, other fatty acids are considered to be long-chain fatty acids, which are large molecules that take a significant amount of energy for our bodies to break down. As such, they are much more likely to be stored as fat within our bodies. MCTs on the other hand, are efficiently broken down by our liver, and almost immediately utilized for energy. Benefits attributed to coconut oil such as increased metabolism, energy, and athletic stamina can be traced back to this fact. Additionally, coconut oil is now frequently recommended for Alzheimer and dementia patients because of its potential ability to help with cognitive function – a fact that can also be traced back to how it is metabolized.

Another benefit of coconut oil is simply that it is composed primarily of saturated fats. This in beneficial when it comes to cooking, as many commonly used oils for cooking are polyunsaturated. Polyunsaturated fats break down quickly when exposed to heat, and thus become rancid. This can occur even at seemingly light heat. Saturated fats break down much more slowly when exposed to heat, especially the more saturated they are by nature. Coconut oil’s 90% saturated nature makes it ideal for cooking, even at heats high enough for frying. Additionally, coconut oil is ideal for baking, as its highly saturated structure makes it ideal for prolonged exposure to heat. You may even want to consider using coconut oil exclusively for your cooking needs!

Liquid Coconut OilCoconut oil is again becoming a mainstream oil, and is now relatively easy to find. While you can find it numerous health food stores, it is now being offered at many more ‘conventional’ locales. When buying coconut oil, look for virgin cold-pressed unrefined oil. While other varieties can also be beneficial to your health, cold-pressed and unrefined oils are extracted at lower temperatures to maintain the integrity of the fat’s molecular structure, and unrefined to not contain chemical agents to help the extraction (which can be harmful to your health). Coconut oil is typically hard a room temperature because of its saturated nature, but can also be a clear liquid at above 70°F.

Give coconut oil a try, you’ll be wonderfully surprised, even if only for its flavor!

Gluten-Free Chocolate Banana Protein Muffins

In my ever present search for easy recipes, I stumbled upon these delicious gluten-free muffins. But these aren’t your average muffins, filled with sugar and simple carbohydrates, creating a blood sugar spike and leaving you hungry for more. These muffins are a meal! Bake up a big batch or two (or three), and you have easy, on-the-go mini meals, filled with complex carbs, good fats, and protein to keep you full for hours! As with all recipes, the ingredients listed below function as a base. Experiment to your heart’s content!

Ingredients:

  • 1/2 cup Almond Flour
  • 1/2 cup Oat Flour
  • 1/4 cup Amaranth Flour
  • 1 cup Egg Whites/Eggs (I use 1/2 cup each, feel free to use whatever ratio your prefer or what you have on hand)
  • 7 to 8oz Greek Yogurt
  • 3 Ripe Bananas
  • 1 tbsp Coconut Oil
  • 2 tbsp Cacao (Chocolate) Powder
  • 1 tbsp Vanilla Extract
  • 1 tsp Cinnamon

Preparation:

  • 1. Preheat oven to 400˚F. Coat silicone muffin cups or muffin pan with olive oil so as not to stick.
  • 2. In a large bowl, mash bananas into a paste. I like them a little chunky for texture.
  • 3. Mix all remaining ingredients into the bowl until a smooth consistency is reached.
  • 4. Spoon mixture into muffin cups/muffin pan.
  • 5. Bake in oven approximately 15-17 minutes. Remove from the oven, let cool, and eat!

Thinking about going gluten free? Or not sure what gluten is? Check out this article!

Orange-Roasted Tofu with Asparagus

Finding quick, easy, and healthy recipes that you can make over and over is an essential to optimal health. This recipe was suggested by a client of mine, and is an absolute breeze to make! Preparation time is negligible, just pop it in the oven and dig in! As with many recipes, the recipe itself can serve as a base. Always feel free to add extra ingredients that suit your own pallet.

This is an excellent recipe for the season, as asparagus is just luscious in the spring! I’ll have an article soon on all the benefits asparagus yields.

*This recipe is adapted from the EatingWell Cookbook.

Ingredients:

  • 1 14-oz package extra-firm tofu (Organic if possible, non-gmo if not)
  • 2 Tablespoons Red Miso
  • 2 Tablespoons Balsamic Vinegar
  • 2 Tablespoons Extra-Virgin Olive Oil
  • 1 Pound Asparagus, trimmed, and cut into 1-inch pieces
  • 3 Tablespoons fresh Basil (1-2 Tablespoon dry if not fresh)
  • 1 Teaspoon Orange Zest
  • 1/4 cup Orange Juice (freshly squeezed if possible)
  • 1/4 teaspoon Sea Salt
  • (Optional) 1/2 Teaspoon Cayenne Pepper
  • (Optional) 1 Teaspoon Red Chili Flakes
  • (Optional) Freshly Ground Black Pepper
  • (Optional) 1 Teaspoon to 1 Tablespoon Coconut Oil

Preparation:

  • 1. Preheat oven to 450˚F. Coat a large baking sheet or baking dish with olive oil (coconut oil optional).
  • 2. Cut Tofu into 1/2 inch cubes, then pat dry. Mix 1 tablespoon miso, 1 tablespoon vinegar, and 1 tablespoon olive oil in a bowl until a smooth consistency. Optionally, mix cayenne pepper and/or red chili flakes with this mixture if you prefer a much spicier variation (if you would like less heat from the spices, mix spices in step 3 instead). Toss and coat mixture over tofu. Spread tofu evenly over baking sheet/dish, and roast for 15 minutes. Remove from oven, and toss asparagus with tofu; roast for an additional 10-12 minutes, until tofu is golden brown and asparagus is tender.
  • 3. While tofu and asparagus are roasting, mix remaining tablespoon of miso, 1 tablespoon vinegar, 1 tablespoon olive oil, basil, orange zest, orange juice, and optional cayenne pepper/chili flakes in a large bowl until smooth. Remove tofu and asparagus from oven and toss with remaining mixture. Optionally, add an additional 1 teaspoon to 1 tablespoon of coconut oil for extra flavor. Add freshly grand black pepper to taste. Let sit for a few minutes to cool. Serve, and enjoy!

This recipe makes an excellent main dish, so feel free to serve with whatever you may like as a side – rice, quinoa, extra vegetables – eat it alone, or even double the recipe! Makes 3 servings.