Several studies explore and show the this type of saturated fat in coconut does not negatively affect cholesterol levels nor overall heart health like we were once told. Some studies have shown coconut oil moderately increases metabolic rate, which is often a “selling” point that it helps boost your metabolism and contribute to fat loss or weight control. I’ll let these studies here, here, and here tell you what we do know.
Often thought of as a high-fat food, steak is actually not as high in fat as you may think, particularly if you choose one of these lean cuts, which have 5 grams of fat and less than 2 grams of saturated fat per 3-ounce serving, on average. What's more, lean beef is an excellent source of protein, iron, and zinc, all important nutrients for active women. One 3-ounce portion of lean beef packs a whopping 25 grams of muscle-building protein, three times the iron (which is important for carrying the oxygen in your blood to your brain and muscles) of 1 cup of spinach, and a third of your daily zinc needs to help support your immune system. Lean cuts of pork, like pork tenderloin, can also be a good source of fat when eaten in moderation. Cured and processed pork, like bacon, often contains loads of sodium and other preservatives like nitrates (which have been linked to increased heart disease and cancer risk), so they're not the healthiest way to consume the other white meat.
Good question. Native hunter and gatherer societies have thrived on diets with a wide range of fat intake. Most experts suggest approximately 30% of calories as a dietary goal for good fats, which should come from a good mix of naturally occurring saturated, polyunsaturated and monounsaturated fats. The Atkins Nutritional Approach recommends higher levels of good fats during the first three weight-loss phases when carb consumption is lower. This higher recommended level of good fats is an integral component of the Atkins plan as it aids in weight loss and energy levels. The Lifetime Maintenance Phase recommends 30%-40% of calories coming from fat – however, the percentage will ultimately depend on your individual level of carb consumption.
Finally, many experts say studies on saturated fat often look at people eating it on top of an otherwise unhealthy diet—for example, alongside refined carbs, sugar, and not enough veggies and fiber—in which case it could certainly increase inflammation and heart disease risk. A reasonable portion of coconut oil on top of fibrous veggies (or grass-fed butter in a saute pan) in a low-sugar, whole foods, plant-based diet, however, comes with health benefits. My advice: think about saturated fat as part of your healthful diet but not as a main ingredient. Coconut oil is great, but it’s not kale.
Is olive oil good for you? Believe it or not, the olive oil benefits are so profound that almost any diet should include it. First, extra virgin olive oil (EVOO) is great for heart health. In fact, olive oil consumption has been linked to lower blood pressure, reduced cholesterol levels and improved blood vessel function. (14, 15, 16) The high amount of antioxidants in EVOO means it protects your cells from damage. It also helps improve memory and cognitive function and works as an anti-inflammatory agent. (17) Since inflammation is at the root of most diseases, this is a biggie! (18)
So you might assume that fat is to blame for the obesity epidemic now plaguing our nation. Actually, fat is only part of the problem. Obesity is much more complicated than just overeating a single nutrient. Eating more calories -- from fats, carbohydrates, protein, and alcohol -- than you burn off leads to weight gain. Simply put, people who get little physical activity and eat a diet high in calories are going to gain weight. Genetics, age, sex, and lifestyle also weigh into the weight-gain formula.
If you’re wondering about fat and its place in your diet, you’re not alone. Each year the International Food Information Council Foundation conducts a nationwide survey of Americans of all ages and backgrounds. When the results were released earlier this year, fat was found to be one of the biggest topics of nutritional confusion. Research around the importance of fats in the diet continues to grow and results repeatedly underscore the importance of a healthy meal plan that focuses on moderation vs. a restrictive diet. When it comes to healthy fats, here’s what you need to know.
Ideally, you’ll want to consume minimally-processed foods that are full of heart-healthy, polyunsaturated omega-3 fatty acids (ALA, DHA, and EPA), monounsaturated fats (OEA), and the trans fat conjugated linoleic acid (CLA), as well as some medium-chain saturated fats like stearic acid and lauric acid. On the other hand, stick to foods that have low levels of omega-6 fatty acids and other saturated fats (palmitic acid), and zero manmade trans fats (partially hydrogenated oil). According to the Dietary Guidelines, an easy way to do this (besides following this list) is to lessen consumption of the top sources of saturated fats like pizza, burgers, meats, and processed snacks and sweets.
Studies have found that avocados can lower levels of bad LDL cholesterol, boost anti-inflammatory properties, and improve vascular health. It’s very simple to add avocados to just about any salad. “Simply think portion control when integrating it into a weight-loss plan,” says Warren. If you’re concerned about how much fat you’re consuming or simply don’t prefer avocado on its own, try whipping up an avocado-based dressing. Toss an avocado, some Greek yogurt, and seasonings (we like fresh cilantro and parsley) into a blender and enjoy.
Omega-3 fatty acids. One type of polyunsaturated fat is made up of mainly omega-3 fatty acids and may be especially beneficial to your heart. Omega-3, found in some types of fatty fish, appears to decrease the risk of coronary artery disease. There are plant sources of omega-3 fatty acids. However, it hasn't yet been determined whether replacements for fish oil — plant-based or krill — have the same health effects as omega-3 fatty acid from fish.
A healthy immune system is essential if we want to stay free of bacteria and infections like the common cold. Fats help your immune system by aiding the body’s ability to absorb antioxidants and vitamins. Nuts, seeds, green vegetables and grains are a great source of Alpha-lipoic acid and Omega 3 which help reduce inflammation in the cells, reduce cell death and regenerates antioxidants. Coconut oil is another fat with immune boosting properties. It contains lauric acid and caprylic acid which fight the overgrowth of yeast and prevent infections.
That said, dietary fat plays a significant role in obesity. Fat is calorie-dense, at 9 calories per gram, while carbs and protein have only 4 calories per gram, and alcohol has 7 calories per gram. It's easy to overeat fats because they lurk in so many foods we love: french fries, processed foods, cakes, cookies, chocolate, ice cream, thick steaks, and cheese.
Fat, fat, fat! Would all of our weight loss problems be solved if we just eliminated fat from our diets? Unfortunately, it's not that simple. We actually need fats -- can't live without them, in fact. Fats are an important part of a healthy diet: They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are a great source of energizing fuel. But it's easy to get confused about good fats vs. bad fats, how much fat we should eat, how to avoid artery-clogging trans fats, and the role omega-3 fatty acids play in heart health.
Trans fat. Small amounts of naturally occurring trans fats can be found in meat and dairy products but it’s artificial trans fats that are considered dangerous. This is the worst type of fat since it not only raises bad LDL cholesterol but also lowers good HDL levels. Artificial trans fats can also create inflammation, which is linked to heart disease, stroke, and other chronic conditions and contributes to insulin resistance, which increases your risk of developing Type 2 diabetes.
In fact, while carbohydrates from whole grain, fiber-rich sources can be beneficial, refined carbohydrates found in foods like candies, white bread, baked goods and sweets provide little in terms of nutrition apart from extra calories and sugar. According to a study in the Journal of the American College of Cardiology, refined carb intake was associated with a higher risk of coronary heart disease while consumption of whole grains and polyunsaturated fats was linked to a lower risk. (6)
Confused yet? Why would our body break something down to just put it back together? Long-chain fatty acids are insoluble in blood and in order to transport these across, triglycerides are packaged into chylomicrons that are basically a vehicle that gets released into the lymphatic system and eventually in the blood for circulation. When chylomicrons reach the capillaries of muscle and fat tissue, they activate lipoprotein lipase (stay with me here).
Fats are commonly classified as good fats and bad fats. Good fats are all fats which are naturally found in foods; they are not heat processed, and are therefore not damaged. Especially important good fats are the essential omega-3's, but any fat that's normally found in food- like avocados, eggs, flaxseed, olives, coconut and nuts can be a good fat when consumed in a healthy diet.
And it’s not just walnuts, a study from the International Journal Of Obesity and Related Metabolic Disorders found that even when two groups of participants consumed the same amount of calories, the group which had more calories from fatty almonds lost the most weight. When it comes down to it, all nuts will be great sources of monounsaturated, polyunsaturated, and omega-3 fats, just in varying amounts. If you’re looking to slim down, read our essential guide to the best nuts for weight loss.
It is true. When looking to lose weight or gain muscle, people often focus on their protein and carbohydrate intakes. But fat can be just as important. Fats help to keep hormone levels balanced which means you can recover more quickly, and more effectively from your physical activities. Play around with what you are eating by adding some healthy fats. What you may see is greater muscle gains and leaner curves.
In compliance with the FTC guidelines, please assume the following about links and posts on this site: Many of the links on DrJockers.com are affiliate links of which I receive a small commission from sales of certain items, but the price is the same for you. If I post an affiliate link to a product, it is something that I personally use, support and would recommend without an affiliate link. Learn More
Most people have been trained to choose low-fat foods over high-fat foods. Fat has always been positioned as a dietary enemy, so it’s no wonder it can get totally confusing when doctors and dietitians sing the praises of what they call healthy fats. You probably know that avocado is one of them, and that this nutrition revelation is responsible for their rise from guac staple to Instagram stardom in recent years. And of course there’s olive oil, the lynchpin of the Mediterranean Diet. But there are plenty more healthy, high-fat foods you should definitely be working into your meals and snacks on a regular basis. Here’s what you ought to know.
Cheese is an excellent source of protein, calcium, vitamins, minerals and fatty acids, and it helps slow down the absorption of sugar and carbohydrates, leading to consistent energy levels and improved brain function. It may also help lower your risk of diabetes: people who eat a lot of high-fat dairy products actually have the lowest incidence of diabetes, according to a 2015 study of 26,930 people in the American Journal of Clinical Nutrition. Those who ate a lot of low-fat dairy products had the highest incidence. The researchers speculated that while calcium, protein, vitamin D and other nutrients in cheese are indeed good for us, we need the fat that goes along with them in order to get their protective effects. Just make sure it’s real, full-fat cheese and not wood chips.