Good Fats, Bad Fats – fats are not created equal, but if

some fats are good why does fat look so gross on

my hips?

Types of fats

• good -• bad -• the worst -

Types of fats

The worst fats for your health are man-made: trans-fatty acids As is often the case, humans take what God created & think it needs to be tweaked. Trans fats are created when hydrogen gas reacts with oil, are found in many packaged foods

Trans-fatty acids were developed in the 1950’s to “protect” us from the dangers of butter.

Major Food Sources of Trans Fat for American Adults (source FDA)

Salad dressing3%

Potato chips, cornchips, popcorn

5%

Margarine17%

Houshold shortening4%

Fried potatoes8%

Candy1%Cakes, cookies, pies,

breads, etcetera40%

Breakfast cereal1%

Animal products21%

(Average Daily Trans Fat Intake is 5.8 Grams or 2.6 Percent of Calories)

Types of fats

Bad fats include saturated fats & dietary cholesterol. Blood (serum) cholesterol and dietary cholesterol are two different types of cholesterol.

Fats that raise cholesterolFats That Raise Cholesterol

Sources Examples

Dietary cholesterol foods from animals meats, egg yolks, dairy products, organ meats (heart, etc.), fish and poultry

foods from animals whole milk, cream, ice cream, whole-milk cheeses, butter, lard and meats

Saturated fats

certain plant oils palm, palm kernel and coconut oils, cocoa butter

Trans fats partially hydrogenated vegetable oils cookies, crackers, cakes, French fries, fried onion rings, donuts

Cholesterol Research Says…

• Eating too many foods high in saturated fat may increase blood levels of LDL (______) and total cholesterol. High blood levels of LDL (______) and total cholesterol are risk factors for heart disease.

• Eating foods high in monounsaturated fatty acids may help lower LDL (______) cholesterol levels and decrease risk of heart disease.

• Eating polyunsaturated fats in place of saturated fats decreases LDL (______) cholesterol levels.

• Trans fatty acids act like saturated fats and raise LDL (______) cholesterol levels. They may also lower HDL (______) cholesterol in the blood.

• Bad fats include saturated fats & dietary cholesterol. Blood (serum) cholesterol and dietary cholesterol are two different types of cholesterol.

Ok, so why are trans-fats the worst, they seem to be

about the same bad as saturated fats?

"Trans fats raise (bad) LDL cholesterol levels slightly less than do saturated fats, but saturated fats also raise levels of high

density lipoprotein (HDL) or "good"

cholesterol, and trans fatty acids don't."

- Alice H. Lichtenstein, Dsc, professor of nutrition at Tufts University in Boston

Canola oil

•Unrefined, raw rapeseed oil contains a high percentage (30-60%) of erucic acid, a substance associated with heart lesions in laboratory animals. Canola’s erucic acid has been “reduced” by selective breeding of rapeseed.

•Canada reportedly paid the FDA the sum of $50 million to have rape seed registered and recognized as "safe". (Source: Young Again and others)

•Canola is Canada Oil. The name was chosen to disassociate it from the negative connotation of “rape”.

•Rapeseed is a lubricating oil used by small industry.

•Rapeseed is in the mustard family and is considered a toxic and poisonous weed. (turnip, cabbage, watercress, horseradish, and radish are also members of this family of plants)

•It is inexpensive to grow and harvest.

•Insects won't eat it.

•Reported long-term side effects include loss of vision, disruption of the central nervous system, respiratory illness, anemia, constipation, increased incidence of heart disease and cancer, low birth weights in infants and irritability. Generally rapeseed has a cumulative effect, taking almost 10 years before symptoms begin to manifest. It reportedly has a tendency to inhibit proper metabolism of foods and prohibits normal enzyme function.

Source: David Dancu, N.D., http://www.karinya.com/canola.htm

EEEEWWWWW….Now, I am totally disgusted…I’m

cutting fats completely out of my eating plan…

Types of fatsGood fats include monounsaturated and polyunsaturated fats. Monounsaturated fats lower total and "bad" LDL cholesterol while maintaining levels of "good" HDL cholesterol.

HDL carries cholesterol from artery walls and delivers it to the liver for disposal. LDL accumulates in and clogs artery walls.

Omega-3 fatty acids

• eicosapentaenoic acid (EPA) • docosahexanoic acid (DHA)• alpha-linolenic acid (ALA)

The best sources of EPA/DHA omega-3 are fresh oily fish & seaweed (aka kelp)

The best sources of ALA are Canola oil, flaxseed, flaxseed oil, walnuts, and leafy green vegetables such as purslane

Mahatma Gandhi once said, "Where ever flaxseeds become a regular food item among the people, there will be better health". While this prediction was based on simple observation, scientific evidence would suggest there is more than a grain of truth to his words. Flaxseeds are an exceptional source of lignans, a potent anticarcinogen and the richest known source of the essential omega-3 fatty acid, alpha-linolenic acid.

Food (serving size) Omega-3 (g) Omega-6 (g)Oils 6.6 1.6Canola oil, 1 Tbsp. 1.4 7.6Flax seed oil, 1 Tbsp. 1.6 3.2Soy oil, 1 Tbsp.Walnut oil, 1 Tbsp. 1 7Nuts and Seeds 3.2 0.8Flax seeds, ground, 2 Tbsp. 1 5.4Walnuts (English), 2 Tbsp.Vegetables, Fruits, and Legumes 1.1 7.8Berries, 1 cup 0.2 0.2Legumes, ½ cup 0.1 0.03Peas, ½ cup 0.05 0.05Soy milk, 1 cup 0.2 0.2Soybeans, cooked, 1 cup 0.7 5Tofu, firm, ½ cup 0.4 2.9Tofu, medium, ½ cup 0.4 2.9Green leafy vegetables (broccoli, kale, Chinese greens, salad greens), 1 c. raw or ½ c. cookedGrainsOat germ, 2 Tbsp. 0.2 1.6Wheat germ, 2 Tbsp. 0.1 0.8

Plant Sources of Omega-3 Fatty Acids

Omega-6 fatty acids

Linoleic Acid (Omega 6 family)• Vegetables • Fruits • Nuts • Grains • Seeds • Oils made from safflower, sunflower, corn,

soya, evening primrose, pumpkin and wheatgerm

Characteristics of fats

Room temp characteristics Examples

saturated

polyunsaturated

monounsaturated

trans fat

Daily recommendation: %

Type of fat Recommendation

Saturated fat plus trans fat 10 percent or less of your total calories

Polyunsaturated fat 10 percent or less of your total calories

Monounsaturated fat 10 percent to 15 percent of your total calories

Cholesterol Less than 300 milligrams a day

What does 5 grams of fat look like?

1 cup of 2% milk

120 calories

5 grams of fat

38 percent of calories from fat

2 cups of tossed greens with 2 tablespoons vinaigrette (1 teaspoon olive oil)

50 calories

5 grams of fat

90 percent of calories from fat

1 roast turkey sandwich (3 ounces turkey breast, 2 slices bread, tomato slices, 1 teaspoon mayonnaise-type salad dressing):

340 calories

5 grams of fat

13 percent of calories from fat

How do I reduce fat for my LIVE-IT plan?

Go natural: Eliminate margarine, packaged foods, and fast foods, which tend to contain high amounts of saturated and trans fats. Avoid processed foods whenever possible.

Change your cooking methods: Bake, broil, or grill rather than frying – let the cooking process drain off the fat rather than sealing it in.

Lose the skin: Remove the skin from chicken or turkey before you cook it.

Ditch the butter: Cook with grapeseed (high temp) or olive oil (low temp) instead of butter, margarine, or lard.

Skinny down your dairy: Switch from whole milk to fat-free or 1%

milk. Switch to low fat cheeses & sour cream.

Tips to limit incorporate “good fats”

• Limit fat in your diet, but don't cut it out completely. Focus on reducing foods high in saturated fat and select more foods made with unsaturated fats. Consider these tips when making your choices:

• Saute with olive oil instead of butter. • Sprinkle ground flax seeds, walnuts, & pumpkin seeds (omega-3) on your salads.• Use a food dehydrator & make your own dried fruits / low fat jerky.• Buy an oil mister & mist extra virgin olive oil onto your salads. Top off with balsamic

vinegar, soy nuts, dried cranberries, and raisins.• Use olive oil instead of vegetable oil in salad dressings and marinades. Olive oil breaks

down at high temp so use grapeseed oil when baking or frying. • Sprinkle slivered nuts or sunflower seeds on salads instead of bacon bits. • Snack on a small handful of nuts rather than potato chips or processed crackers. Or try

peanut butter or other nut-butter spreads — nonhydrogenated — on celery, banana, or rice or popcorn cakes.

• Substitute slices of avocado for cheese on your sandwich. • Prepare fresh oily fish such as salmon or mackerel (monounsaturated and omega-3 fats),

instead of meat a couple of times a week.

Sources

• http://www.cnn.com/HEALTH/library/NU/00262.html• http://www.mamashealth.com/book/sbeach.asp• http://www.hsph.harvard.edu/nutritionsource/fats.html• http://www.americanheart.org/presenter.jhtml?identifier=4668• http://www.americanheart.org/presenter.jhtml?identifier=4582• http://www.eatright.org/Public/NutritionInformation/92_9292.cfm • http://www.empowerment4women.org/style/allure/nd04_fats.html

• http://www.fda.gov/fdac/features/2003/503_fats.html

• http://www.mercola.com/2003/jul/19/trans_fat.htm

• http://www.wholefoods.com/healthinfo/transfat.html