Looking around at our ever increasing weight it’s safe to say that the low-fat theory has failed miserably (although many will not agree with this statement). The obesity problem has exploded exponentially. Americans know about fat and eats less fat; however this includes eating less of the “healthy” fats that our bodies need. Americans (and those countries that adopt the American eating pattern) eat more Trans fats, sugar and refined carbohydrates in place of healthy fats which are needed for every cell in your body. Americans walk around eating/snacking everywhere all of the time because they are hungry, because they are not eating the foods that provide satiety. It used to be gauche to eat on the streets!
So let’s change the nutrition message to: Eat Healthy Fats, avoid Trans Fats. In the news in the USA is the possibility of eliminating all Trans fats from processed foods. If you thought this was already done when trans fats were added to the Nutrition Facts label read on.
What are Trans Fats?
Trans fat is mostly a manufactured fat that is linked to cancer and other diseases. There is not a recommended safe level to consume.
Thanks to the many years of diligent work by Mary Enig, PhD (first research completed in the late 1970’s and early 1980’s, so contrary to the recent news report that’s 30 years, not 20 years since the cancer and trans fat research was done); trans-fat is now on the nutrition facts label. Did you notice that when Trans fats started to be labeled on our foods there were suddenly a lot of “zero trans-fat” foods? The government regulation rounding rules allows less than 0.5 gram trans-fat in a serving of a product to be labeled as 0 gram Trans-fat. So being labeled 0 trans-fat does not mean that a product contains no trans-fat. Next will look at how to find out if your food contains trans fats.
Do you recognize this food label? Post what you think it is on facebook!
There are three possible fats used, and all three are not equivalent fats. Yet, hydrogenating is making Trans fats no matter the source.
Coconut oil has many health benefits. Stay tuned for more information on unprocessed coconut oil.
The ingredient list remains the part of the label to read first, followed by the portion size. When you see “partially hydrogenated oil” in the ingredient list – trans-fat is present. When you see the word “hydrogenated” in the ingredient list, trans-fat is present. When the food has been fried, trans fats are present. Often frozen foods especially potatoes and meat entrées that are baked at home are pre-fried. Margarines all contain Trans Fats. I’ll repeat: Margarines all contain trans fats. Baked goods such as crackers, cakes, snacks usually contain trans fats. Is the portion size on the Nutrition Facts label the size you will consume? Remember on the food label, Trans fats below 0.5 grams/serving do not have to be labeled.
So how much healthy fat does a body need? That will be different for each person considering age, fitness level, genetics, stress and other factors. There is not one diet or one nutrition recommendation for all. Adding healthy fat does not increase weight, and often helps with weight loss. Yes, of course you can eat too much of any macro nutrient: Protein, Fat or Carbohydrate and gain weight. Determining the amount of fat is individual. Tracking (journal)what you are adding (type and amount of fat) and how your body is responding will help you determine the right amount for you. Start with coconut, avocado, olives, sprouted nuts and seeds, (sprouted) nut and seed butters, extra virgin olive oil, extra virgin coconut oil, and if tolerated some butter, cheese and cream.
Here’s a news report from Australia that is very controversial there. I thought it was a bit sensational, however told the fat research story clearly. There are many physicians speaking and a couple touting one method of eating for every body. Remember there is not one way to eat for everyone or one way for your whole life each. Food and nutrition needs change and vary from individual to individual.
If you are concerned about your lipid levels seek out a lipid specialist. http://www.drjamesmickle.com/ James Mickle, Jr. Cholesterol Studies and Treatment.
Sometimes medication is needed. Most of the time an increase in activity and a change in diet away from processed foods is all that is required.
Need help with determining the amount of fat your body needs as you transition back to eating healthy fat? Make your appointment today at: www.foodnyou.com, email: email@example.com or call (011 1) 505-438-2886.
For Online Coaching, Assessment and Counseling, or Nutrition Consulting go to: www.foodnyou.com
or call: (011-1) 505-438-2886