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

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)
(Average Daily Trans Fat Intake is 5.8 Grams or 2.6 Percent of Calories)
Animal products
21%
Breakfast cereal
1%
Salad dressing
3%
Potato chips,
cornchips, popcorn
5%
Margarine
17%
Houshold shortening
4%
Fried potatoes
8%
Cakes, cookies, pies,
breads, etcetera
40%
Candy
1%
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 cholesterol
Fats That Raise
Cholesterol
Sources
Examples
Dietary cholesterol
foods from animals
meats, egg yolks, dairy products, organ
meats (heart, etc.), fish and poultry
Saturated fats
foods from animals
whole milk, cream, ice cream, wholemilk cheeses, butter, lard and meats
certain plant oils
palm, palm kernel and coconut oils,
cocoa butter
partially hydrogenated vegetable oils
cookies, crackers, cakes, French fries,
fried onion rings, donuts
Trans fats
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 fats
Good 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.
Plant Sources of Omega-3 Fatty Acids
Food (serving size)
Oils
Canola oil, 1 Tbsp.
Flax seed oil, 1 Tbsp.
Soy oil, 1 Tbsp.
Walnut oil, 1 Tbsp.
Nuts and Seeds
Flax seeds, ground, 2 Tbsp.
Walnuts (English), 2 Tbsp.
Vegetables, Fruits, and Legumes
Berries, 1 cup
Legumes, ½ cup
Peas, ½ cup
Soy milk, 1 cup
Soybeans, cooked, 1 cup
Tofu, firm, ½ cup
Tofu, medium, ½ cup
Green leafy vegetables (broccoli, kale, Chinese
greens, salad greens), 1 c. raw or ½ c. cooked
Grains
Oat germ, 2 Tbsp.
Wheat germ, 2 Tbsp.
Omega-3 (g)
6.6
1.4
1.6
Omega-6 (g)
1.6
7.6
3.2
1
3.2
1
7
0.8
5.4
1.1
0.2
0.1
0.05
0.2
0.7
0.4
0.4
7.8
0.2
0.03
0.05
0.2
5
2.9
2.9
0.2
0.1
1.6
0.8
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
saturated
polyunsaturated
monounsaturated
trans fat
Examples
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”
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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
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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
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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