In the last 100 years, the human diet has changed more than it has over the last million years. Evolution occurs at a snail's pace and for the majority of human history we were underfed and constantly hungry. Food was scarce and obesity didn’t exist. Fast forward thousands of years and we are the same food seeking humans. However, our environment has changed drastically and we have access to food 24/7. Our environment has lead to the obesity epidemic, not the carbohydrate or fat content in your food. And that is why I decided to do an unbiased review of each macronutrient to show the pro’s and cons of each. Neither macronutrient is to blame, the danger lies in overconsumption and processed foods. Ultimately, if you eat a diet high in whole foods with exercise and sleep then you will reap the benefits of a long healthy life.  Check out the information below to see all the benefits you can obtain from the delicious nutrient we call, fat.

Macronutrient Breakdown: Fat: 9 Calories Per Gram

  • Regulates gene expression which has profound effects on metabolism, cellular growth and cellular development (7) i.e it is essential for life

  • Most of your dietary fat intake should come from animal fats and whole food sources like nuts, avocados, and eggs instead of processed oils

  • There is no evidence proving that saturated fat causes heart disease (8)

  • Neither type of fat* is inherently bad, the danger lies in excessive consumption of one type

  • Dietary cholesterol found in eggs has no detrimental effects on the heart, if anything, it has beneficial effects toward heart disease (9)

  • *AVOID Trans Fats (Hydrogenated Oils): Banned by the FDA in foods, but not banned for restaurant use

Pros

  • Decreases hunger by increasing satiety

  • Vitamins A,D, E, and K are fat soluble vitamins i.e they need to be consume with fat to be absorbed

  • Controls hormone production, specifically sex hormone binding globulin  which directly affects free testosterone levels (10)

Have you lost your sex drive? It’s time to increase your egg intake !

*The cholesterol in eggs helps increase hormone levels (10)

  • Regulates mood and brain function (11)

  • A high fat, low carb diet can decrease your risk of type II diabetes by increasing insulin sensitivity 

*Insulin Sensitivity: How sensitive your body is to the effects of insulin

Insulin Key Points

  • A powerful antioxidant that the body relies on to survive
  • Delivers nutrients and energy in the form of glucose from the bloodstream to the cells
  • Too many processed carbs without adequate amounts of fiber and lack of sleep can put you at a greater risk for insulin resistance i.e insulin stops working properly

Cons

  • Trans fats have been shown to cause inflammation and stiffen arteries (12)

  • Can lead to excessive calorie consumption due to its calorie density of 9 calories per gram versus 4 calories per gram for protein and carbohydrates

  • A poor ratio of Omega 6s to Omega 3s can cause weight gain and increase inflammation


Different Types of Fat

  • Most foods combine a mixture of fats

Monounsaturated Fat (MUFA): One Double Bond In Carbon Chain

  • The most common MUFA is oleic acid

  • Liquid at room temperature

  • Reduces risk of cardiovascular disease and diabetes (13)

  • Avocados, olive oil, and almonds are rich in oleic acid

Polyunsaturated Fat (PUFA): Two or More Double Bonds Carbon Chain

  • More prone to going rancid then monounsaturated fat

  • Includes Omega-3 and Omega-6 fatty acids

  • Fish, walnuts, and sunflower seeds are excellent food sources to consume

Omega 3s (Top 10 Foods )

  • Studies have found omega-3 fats to help fight  against inflammation, heart disease, diabetes, depression and other health conditions (14, 15).

  • When paired with vitamin B12, omega 3 fats have been shown to improve cognitive function (16)

  • Omega 3 fats have even been shown to help reduce anxiety (17)

Omega 6s (Top 10 Foods)

  • Omega-6s help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system (18)

  • Excessive omega-6 fat intake and low omega 3 fat intake can increase your risk for obesity (19, 20).

  • A low ratio of omega 6s to omega 3s improves metabolism, inflammation and oxidative stress (21)

  • Avoid excessive consumption of corn, soybean and cottonseed oils

Saturated Fat: Zero Double Bonds In Carbon Chain

  • Very stable at high temperature i.e perfect for cooking

  • There is no evidence proving that saturated fat causes heart disease (8)

  • There is no evidence proving that saturated fat causes arterial stiffness (22)

  • Palm oil has been scientifically shown to protect the heart and blood vessels from plaques and ischemic injuries (23)

  • Coconut oil, butter, and grass fed meats are excellent food sources to consume


Key Points

  • Neither type of fat, including omega 6s, is inherently bad, the danger lies in excessive consumption of one type

  • Most of your dietary fat intake should come from animal fats and whole food sources like nuts, avocados, and eggs instead of processed oils

  • Avoid foods  that contain hydrogenated oils (trans fats) i.e Fast foods, some processed snacks, coffee creamers. If you aren’t sure then just check the label =D

  • Dietary cholesterol found in eggs has no detrimental effects on the heart, if anything, it has beneficial effects toward heart disease (9)

  • Consume more foods with omega 3 fats versus omega 6s

  • Fat provides 9 calories per gram versus 4 calories per gram from protein and carbohydrates so be mindful of your serving size

10 Healthy Fat Sources : Read More

  1. Avocados

  2. Grass Fed Meats

  3. Pasteurized Eggs

  4. Dark Chocolate (70 % cacao or more)

  5. Fatty Fish

  6. Nuts and Nut Butters

  7. Chia Seeds

  8. Cheese/ Grass Fed Milk

  9. Full Fat Yogurt

  10. Olive Oil

Healthiest Oils To Cook in High Heat

  1. Avocado Oil

  2. Coconut Oil

  3. Grass fed Butter

  4. Sunflower Oil

  5. Palm Oil

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