Not All Fats Are Created Equal

You need chaos in your soul to give birth to a dancing star.  -Nietzsche

Fat has gotten a terrible rap over recent decades, creating handsome profits for those who promise instant solutions. Yet despite our increasing efforts to achieve low fat intake, we experienced a doubling of the obesity rate over the past twenty years. Trends show that by 2025, we will have about a 70% prevalence of obesity unless we start to make some radical changes soon.

Not all fats are created equal. Essential fats, or Omega-3 fats, are necessary for our survival. Eating them can actually increase metabolism and help us burn fat. Deficiencies in these crucial nutrients are associated with weight gain, heart disease, depression, and cancer. Sources include deep ocean water fish, free-range eggs, and wild game. However, pay attention to your source. Unfortunately, the majority of factory farmed animal products are very low in these vital fat sources, due to lack of exercise and substandard nutrition in most livestock. Increasingly free-range, chemically free and locally farmed sources become available.

Plant sources of essential fats are high fat, super healthy foods such as avocados, coconuts, and olives. In fact, certain Mediterranean populations with diets largely made up of these foods have lower heart disease and obesity than elsewhere. Flax seeds provide about the highest vegetarian source of Omega-3 fats. Grind them up and sprinkle them on salads or cereals. Or, take them in liquid or capsule form for a medicinal effect.

The fats that we must avoid at all costs are called trans fats. Our body has no ability to recognize these artificially created nutrients, so when we eat them they wreak havoc. Food companies like to use them because they're inexpensive and their foods may then be labeled "cholesterol-free." The irony is that trans fats likely raise cholesterol levels!

Trans fats come from ingredients listed as hydrogenated vegetable oils. You find them in margarine and other butter replacements, and processed foods like crackers, cookies, and chips. We also create trans fats any time we heat oils to high temperatures, such as in deep-frying or sauté. The general rule I like to follow:  If it is liquid at room temperature, don't heat it.  Cook with good old butter or coconut oil, because they hold up well under heat and create little to no trans fats in the process.

I hope these Health Inspirations enlighten and motivate positive changes in your personal health care journey.  We offer the latest research as well as alternative options on a range of health topics. This information is based on years of research, but it does not replace medical advice. Please consult with your physician about your unique medical concerns.

Keep taking those small steps forward to a healthier you!

Healthiest regards,
Dr. Carlos