Thursday, March 16, 2017

Get The Facts On Fats and Carbs – They're Not All Bad!

News: All fats and carbs aren't making you gain weight in most cases its the quality. Blame the different kinds you're consuming — and again their quality — for that muffin top. Dr George Kosmides breaks down foods that will keep you full and keep you healthy.

1. Trans Fat

Let’s start with the absolute disaster, the worst: Trans fat is man ­made through a process called hydro-gen-ation, which basically involves heating up vegetable oil in the presence of hydrogen gas and changing the structure so that the fat stays solid at room temperature but melts when heated. Trans fats raise LDL (“bad”) cholesterol, lower HDL (“good”) cholesterol, and increase inflammation, among many other negative effects. And get this:

Recent studies suggest that even if only 3 percent of your daily calories come from trans fats, you can end up raising your risk of heart disease by a whopping 23 percent. Trans fats are DEADLY. You should never EVER consume them! The key here is that it's man made!

2. Saturated Fat

This type of fat is derived from animal sources. You generally find it in meat, butter, and
dairy products. Saturated fat has gotten a really bad reputation over the years because it
raises LDL cholesterol, but it turns out that saturated fats also do good by elevating your
HDL cholesterol. 

Since the effects of most saturated fats on LDL and HDL appear to cancel each other out, researchers are starting to change their tune. Now, saturated fats are considered OK in moderation. And animal proteins are no longer under suspicion for being the main fermentors in raising cholesterol and increasing your risk of diabetes: Instead, it turns out that processed carbs (like Twinkies!) are to blame. Oils like Palm and Coconut Oil are OK. I will explain in a later post here.

3. Monounsaturated Fat

This is pretty much hands­ down a beneficial fat but appears to be a problem when heated above 212 degrees fahrenheit. So it's good not to heat it. Monounsaturated fat raises your HDL cholesterol and lowers your LDL, helping to reduce your risk of heart disease and other health conditions. Monounsaturated fats are also easier to burn, so they’re less likely to be stored as fat. Get your monounsaturated fats guilt­ free but still in MODERATION, from healthy sources like extra­ virgin olive oil, raw almonds, avocados, raw cashews, raw macadamia nuts, raw pecans, raw pistachios.

4. Polyunsaturated Fat

Some of the polyunsaturated fats that are high in omega­ 6 fatty acids, like raw walnuts, raw flaxseeds, pumpkin seeds, and sunflower seeds are really good for you. Though others, like corn, can create hormone­ disrupting chemicals, or eicosanoids, that can cause inflammation and damage your blood vessels. Polyunsaturated fats that are high in omega­3 fatty acids, on the other hand, like fish, cabbage, cauliflower, broccoli, and tofu, are the best kind of fats you can possibly eat. Both omega­ 6's and omega­ 3's lower your “bad” LDL cholesterol, but they also lower your “good” HDL. 

What makes omega­ 3's extremely beneficial is that they also reduce inflammation, lower your risk of heart disease and heart attacks, and they’re believed to help combat many other conditions from diabetes to bipolar disorder. And like monounsaturated fats, they’re easy to burn, which makes them unlikely to stick around as stored fat.  A great source is Udo's Choice.
Mary W. Lean Body Academy Member standing inside one of
her old pant legs.

We now know that fat is an important element of nutrition. It is crucial for brain function.
Consuming fat is also essential for pregnant women because it is integral to fetal brain
development. Fat helps fortify cell membranes, is also key to hormone formation as well as insulates and helps protect your nerves. Fat contributes to heart health, digestion, lung function, and even your eye health.

It provides a constant level of energy and enables your body to absorb more nutrients, including essential vitamins and antioxidants. And finally, fat makes food taste GOOD and helps us feel satiated.

If you’re still confused about why you should be blaming low nutrient dense foods and not a whole food group as your enemy in the battle of the bulge, think of it this way: Calories are a unit of energy and fat is a stored energy. If you eat too many calories because the nutrient density is so low your body wants more as your not supplying basic needs.  Choose wisely and consistently.

George, Dr. Kosmides nearly lost his life at 19 after a major car accident. This is what moved him into the field of health. Within 5 years of graduating George lost his father at the age of 56 to diabetic side-effects.  He has since studied at some of the largest clinics in north America to learn why!  For over 22 years Dr. George has been in active practice. He is a best-selling author and founder of a global wellness company Lean Body Academy, a supplement company, a coaching company and author of "Life without diabetes" (The Book) was created to help people around the world to begin to take control of their health and to promote and grow their family's health ethically and honestly.