All Posts tagged fat

Good fat, whole milk & CLA


For years we’ve heard warnings about the dangers of trans fatty acids. 
One little-known trans fat called trans-palmitoleic acid (TPA), which accounts for only 0.2 percent of dairy fats, appears to yield some pretty impressive heart-health benefits. 

A research team at Harvard examined dietary records and blood samples for more than 3,700 older adults who participated in the Cardiovascular Health Study, they found that the subjects who had the highest levels of TPA also had:

  • Less body fat
  • Lower C-reactive protein
  • Lower triglycerides
  • Higher HDL cholesterol

Those with the highest TPA levels were THREE TIMES less likely to develop type 2 diabetes compared to subjects with the lowest TPA levels!

Three times! 

I’m thinking raw organic whole milk here. It contains TPA saturated fats. 

Not to worry about the fat (I keep telling you it’s the carbs we need to get off)…this quote appeared in the Archives of Internal Medicine, July 1992 regarding the famous Farmingham Study: “At Framingham, we found that the people who ate the most saturated fat, the most cholesterol and the most calories weighed the least, were more physically active and had the lowest serum cholesterol levels.” 

Don’t drink  skim milk,  the skimming process makes the nutrients in milk (such as calcium) more difficult to absorb. You don’t want that. And secondly, TPA gets skimmed right off in the skimming process. 

For raw milk, you’ll have to go off the commercial grid to find a local dairy farmer who sells unpasteurized, unhomogenized milk. And for your extra effort, you’ll be richly rewarded with conjugated linoleic acid (CLA)–an essential fatty acid that’s abundant in raw milk, but not commercial milk.

CLA has been shown to help reduce abdominal fat, reduce progression of osteoporosis, and boost the immune system while lowering triglycerides and diabetes risk. I recommed Ultra CLA from Metagenics. It has 1,000 mg/2 softgel tablets. 

I often recommend Ultra CLA to my female clients that want to remove belly fat!


Understanding Fats

Good Sources of Sat Fats

Somethings are worth saying again –  fat is good for us.

Two good sources of fat are saturated (animal) fat and omega-3 fats.

  • Omega-3s – These are great for heart health. They protect against cardiovascular disease. They also helps to burn body fat. For good sources of omega-3s enjoy wild fish, avocado, olives, cod liver oil, Sacha Inchi oil, and nuts. I recommend you take supplements called EPA-DHA 720 by Metagenics  
  • Saturated Fats –These fats boost your immune system. They also help you to absorb calcium. Find it in grass-fed beef, raw milk, and raw butter.

You can find healthy sources of fat in these 9 foods: 

  1. Organic butter
  2. Olive oil
  3. Nuts
  4. Raw milk
  5. Cold water wild fish
  6. Grass-fed beef
  7. Free-range chicken
  8. Eggs
  9. Avocadoes

Vegetable oils that you cook with are fats that are highly processed to extend their shelf lives. Saturated fats come from nature, trans fats are almost always man-made. Eliminate the trans fats, they are not essential fats; nor do they promote good health. Margarine is produced at high temperatures which destroys vitamin E, and other nutrients in the oil. The final product contains trans-fatty acids.

Trans-fatty acids increase inflammation in the body (colitis, arthritis, muscle and joint conditions). 

I’m OK with butter. It does not contain trans fat. It’s also a good source of fat-soluble vitamins, including vitamin A, D, E and K. None of these essential vitamins are found in significant quantities in margarine.

Fats to Avoid

Bad fats are the omega-6s. They are needed for a balanced diet, but only in small amounts. You need a higher ratio of omega-3s to omega-6s in the foods you eat. You can avoid high levels of omega-6, by not eating grain-fed beef, processed foods, and vegetable oil. Avoid processed, packaged foods like potato chips, cookies, cakes, and bottled salad dressings.

Here’s a short list of foods which contain trans fats:

  • Hardened Margarines and shortenings
  • Bottled salad dressings
  • Mayonnaise
  • Fried fast foods
  • Corn chips
  • French fries
  • Fried meats like chicken and fish
  • Baked goods including biscuits, breads, cakes, cookies and crackers

Saturated-fat consumption does not lead to heart disease

I am definitely not convinced that saturated-fat consumption leads to heart disease. In fact, I see the exact opposite!

Authors of the MR-FIT trial were determined to prove the case. They enrolled 350,000 men, all of whom were considered at high risk of heart disease. In one set of participants, cholesterol consumption was reduced by 42%, saturated fat by 28%, and total calories by 21%.

What happened? Nothing. The authors referred to the results as “disappointing,” stating that “The overall results do not show a beneficial effect on Coronary Heart Disease or total mortality from this multifactor intervention.”

The Women’s Health Initiative was a huge government study, costing almost three quarters of a billion dollars. Among 20,000 women in the study who adhered to a diet low saturated fat diet for eight years, there was no reduction in the rates of heart-disease or stroke.

Then there was the Cochrane Collaboration, in 2000. This group rigorously selected 27 low-fat and cholesterol-lowering trials to review (more than 200 trials were rejected). Their conclusion was that diets low in saturated fat have “no significant effect” on heart attack mortality. Lead researcher Lee Hooper, PhD, said “I was disappointed that we didn’t find something more definitive.”

More recently, the American Journal of Clinical Nutrition published a review of 21 studies. The studies ranged from 5 to 23 years in length and encompassed 347,747 subjects. In the authors’ own words: “Intake of saturated fat was not associated with an increased risk of CHD, stroke, or CVD.”