* Research performed with fats separated by fat types, clearly indicates not all fats are the same
Conclusion: Learning the differences between good and bad fats, then implementing this knowledge, could be one of the healthiest strategies to do.
Gluten Free - Sugar Free
Grain Free - Dairy Free
Plant Based Whole Foods
Eggs (preferably organic)
Animal fats (from
Carbohydrates are another important consideration. They are stored inside your body as fat [see how sugar is metabolized]. When you add fat and carbohydrates into your diet, you have two mechanisms competing for fat storage. Unfortunately, our bodies have an almost infinite ability to store fat. This story gets a bit more complicated because there are good and bad carbohydrates. Combining bad fats and bad carbohydrates is a recipe for health problems.
Topping the list of bad fats are Trans fats. Trans fats are hydrogenated or partially hydrogenated oils that are used to make cooking products. These fats are solid at room temperature, make food taste better, and last longer on grocery-store shelves. The problem: they increase the amount of inflammation in your body and lower your good cholesterol that protects against heart disease.
Bad fats such as vegetable oils, ie: canola oil, corn oil, and peanut oil have two potential problems. First, if produced under high heat they become oxidized. Oxides are linked to health disorders such as dementia. Second: even when cold pressed, they are high in omega-6 essential fatty acids which throws out of balance your ratio of omega-6 to omega-3 fats. This leads to inflammatory and autoimmune diseases. More than 70% of all modern day diseases are due to inflammation. Removing the above mentioned oils will bring your omega-6 to omega-3 ratio closer to 1:1, thus reducing the amount of inflammation in your body.
The last on my list of bad fats are dairy and animal products from CAFO’s (confined animal feeding operations). These animals are fed daily doses of antibiotics and growth hormones that collect in the fat of the animals.
I call good fats, “body friendly fats”, because our bodies require them to maintain proper function of our brain, heart, lungs, liver, cell membranes, immune system etc. They are required to absorb fat soluble such as vitamins A, D, E & K. In essence, we cannot survive without body friendly fats, and should be a true staple to your daily diet.
Body friendly fats are saturated fats that include: coconut oil, olive oil, nuts, seeds, avocados, dairy, eggs and animal products from good sources, and cold water fish that are wild caught. Note that all of Marsha’s Products are full of body friendly fats.
A study reported in the American Society for Nutrition, was concluded in 2010 on 347,747 people. It showed saturated fats have no effect on cardiovascular disease (1).
40-50% of a mothers’ breast milk is saturated fat. Why then, once breast feeding is stopped, do we stop feeding healthy saturated fats to our babies and children? The key is learning the difference between good and bad fats. Saturated fats are certainly maligned due to their close existence with trans fats, but they should not be considered the same.
Bad carbohydrates include: grains which have been extruded (all cereals), highly processed (breads & pizza), or are not simply whole grain, sugars and all of its derivatives, and overeating starchy vegetables.
If you are overweight, have inflammation (as determined by a blood test called C-reactive protein), or are prone to type II diabetes, you may want to consider a diet with only good carbohydrates and limit your serving sizes of whole grains and starchy carb’s.
A great first step to help eliminate inflammation would be to go through your cupboards and discard all bad oils. This will help you remove them from being a dietary staple. They are hard to avoid completely with our busy lives and fast foods, but removing them from our day to day diet is a great place to start. Replace them with coconut oil when you need high heat, butter for low to medium heat, and olive oil for salad dressings.
Click here for our list of good and bad oils
Replace bad fats in your diet with Marsha's Power Punch Pseudo Cereal, Power Up Smoothie Mixes, and Truffle Mix. These are great sources of body friendly fats.
(1) http://ajcn.nutrition.org/content/early/2010/01/13/ajcn 2009.27725.abstract