With so many people on the pursuit to lose weight, there are a lot of ideas out there about how to do it. Some work and some are downright loony. I’m not here today to talk about the best ways to lose weight, but there is one thing I want to get straight. Fat does not make you fat! The right kind of fat that is. Eating good fat also does not cause heart disease. Quite the contrary. Getting back to the discussion of reading labels, today I will discuss good fat vs. bad fat. One question that comes up quite a lot is: Should I be on a low-fat diet? … NO!

Fat needs a new publicist. The word itself is associated with being overweight. Generally it does not get associated with brain and cellular membrane health. But, the fact is your brain is 60% fat, and your cell membranes are also made up of fat and cholesterol. The human body does not work too well with out it, much like a car cannot run without oil. The trouble is people are not distinguishing between types of fat. Yes, transfats, as found in hydrogenated oil, are terrible for the body and do cause heart disease and weight gain. So, how can you tell the bad fats from the good fats? 

I’ll start with the good guys, essential fatty acids, which are essential because the body cannot produce them. Omega 3 and 6 fatty acids are probably the most well-known of the good fats. Omega 3’s can be found in hemp, flax, walnuts, and oily fish. If you have ever heard the expression “fish is brain food,” now you know why. The Docosahexaenoic acid (DHA)in fish oil happens to be the same fat that your brain loves. So much so that when our brains are forming in the womb, the baby takes mom’s DHA so it can have a healthy brain of its own. Post-partum depression is due to a lack of DHA in mom’s brain. Taking a high-quality purified fish oil supplement during pregnancy can prevent this from happening. DHA and Eicosapentaenoic acid (EPA) are  beneficial for anyone with a brain issue such as ADD, depression, or anxiety. Also, DHA and EPA are anti-inflammatory and help maintain healthy cholesterol levels. 

Polyunsaturated fats such as canola, safflower, sunflower oils, and nuts and seeds contain omega 6 fatty acids. These oils are delicate and break down rapidly when exposed to heat and light.  Omega 6’s can be pro- or anti-inflammatory. Most people get enough omega 6’s in their diet, but are lacking in the omega 3’s.  

Onto the well-known and much criticized saturated fat. This type of fat has received some unwarranted bad press. Your very cells need saturated fat to exist. Again, the quality does matter. When I tell people I cook my food in extra virgin coconut oil, they often gasp and say, “but that causes heart-attacks.” This is simply not true. Some research done in the 1970’s linked coconut oil to heart disease. The part that the media left out is that hydrogenated coconut oil was used in the research. The problem is that hydrogenated oils (transfats) are not truly saturated fats. They are polyunsaturated fats that have had their structure altered in a lab to make them behave like a saturated fat. Why? Simple: money! Saturated fats are not prone to rancidity the way polyunsaturated fats are. Someone figured out that if you could make a polyunsaturated fat behave like a saturated fat you could extend the shelf life of food products.

The problem is, the body is smarter than that, and it is not fooled by these fake fats. In the 80’s, everyone went margarine crazy and cut the butter out entirely. This was a shame since butter  is rich in vitamins A, E, D, K, and contains lecithin, which helps the body metabolize cholesterol. Butter also contains butyric acid, a saturated fat which is food for the cells of the intestinal lining. Margarine however is an artificial food that confuses the body, throwing it out of balance. Transfats increase low-density lipoproteins (LDL or “bad cholesterol”) and decrease high-density lipoproteins (HDL  or “good cholesterol”). Watch out for transfats in packaged foods such as cookies, chips, pastries, anything deep fried. If you see hydrogenated oil on a label in any form, stay away!

Finally, the biggest myth of all: fat makes you fat. So many people on low-fat diets struggle with their weight because the body thinks it’s starving. It goes into survival mode, holding onto fat for protection. So, if weight loss is your concern, you have one more reason to eat coconut oil. It can help you burn fat, due to it’s medium chain triglycerides (MCT). These medium chain fats are absorbed quickly and used by the body for energy. What about avocados? The monounsaturated fat helps lower bad cholesterol (LDL). It also has a beneficial effect on insulin levels, which helps maintain healthy blood sugar levels. The best part about fat is that it creates satiety, the feeling of being full. When you are satisfied, you are less likely to reach for sugar-laden junk food.

So rejoice and enjoy without guilt (in moderation, of course) avocados, nuts, seeds, coconut, olive oil, and even butter! 

Much more can be said on this huge subject. In the meantime, I will leave you with this nourishing and delicious meal or snack.

one of sho’s favorite fatty snacks/meals

corn tortilla, try Food For Life sprouted corn tortilla

1 tsp butter or ghee

1/4 avocado, if it is very small then use 1/2

1 tbsp tahini

1 tbsp hummus or pesto

handful broccoli sprouts

1 tbsp fresh dill 

Himalyan or sea salt, to taste

recommended: add additional seasonal veggies

optional: instead of tahini use 2 eggs over medium. Cooked in ghee, butter, or coconut oil

directions: Cook corn tortilla in ghee or butter until crispy. Add a pinch of salt to tortilla. Spread tahini, hummus (or pesto), and fresh dill on the tortilla. Add broccoli sprouts, and any other veggies you like. Can sprinkle with spices, olive oil and balsamic or apple cider vinegar. There are countless variations to this simple treat. Try it with different spices and fresh herb combinations. You can make it small for a snack, or have it with eggs for a yummy breakfast. You can adjust the amounts to suit your individual needs.

enjoy!