Good fats

Email this page to a friend

Want news about Good fats and more e-mailed to you? Click here for free email alerts

The Most Effective Natural Cures on Earth: The Surprising, Unbiased Truth about What Treatments Work and Why Jonny Bowden, Ph.D., C.N.S. See book keywords and concepts

That means high-quality protein, good fats, such as olive oil, coconut oil, some butter, avocado, flaxseed oil, fish oil, and nuts, and some low-sugar fruits, such as grapefruit and berries. Get the sugar out of your diet and reduce calories, something that will be a lot easier to do on a higher-protein, lower-carbohydrate diet. It's just way easier to manage blood sugar and bring down insulin levels with a diet higher in protein, fiber from vegetables, and good fats than it is on a diet high in refined carbs, flour, and sugar, even if it's lower in calories.

You: Staying Young: The Owner's Manual for Extending Your Warranty Mehmet C. Oz., M.D. and Michael F. Roizen, M.D. See book keywords and concepts

You may know that there are good fats and bad fats. The good fats (omega-3 fats) come in the form of fatty fish, great greens, and supplements of fish oil, fresh flaxseed oil, or DHA, and walnuts, while the bad fats (like saturated and trans fats) come in the form of brownies and burgers. But there's a reason why one fat leads directly to fat on your waist, while the other helps clear your arteries. Trans fats are rigid, so they make your arteries spasm and cause dangerous inflammation, while omega-3s relax your arteries and quell inflammation (see Figure 8.6). Figure 8.

Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well Elaine Magee See book keywords and concepts

FOOD SYNERGY AND THE GOOD FATS Here are just a few exciting examples of the synergistic partnerships good fats can offer, but I'm sure there are many more we haven't discovered yet. Boost nutrient absorption with good fat. Eating a little good fat along with your vegetables appears to help your body absorb protective phytochemicals, The More Nutritious Omega-6 Food Sources Aside from chicken (without skin), most nuts and seeds offer the best means to incorporate the right amount of omega-6s into your diet.

Whole foods offer good fats. When you concentrate on eating whole foods, it becomes easier to cut bad-for-your-health fats (trans fats and saturated fats) from your diet because these fats are often added to processed foods and fast food. Likewise, emphasizing the good fats (omega-3s from fish and plants and monounsaturated fat from plants) should be a snap. (Well, maybe not a snap, but it'll be a little bit easier.) 3. Fiber, fiber, fiber. Whole plant foods contain beneficial amounts of fiber, whereas processed foods often do not.

You: Staying Young: The Owner's Manual for Extending Your Warranty Mehmet C. Oz., M.D. and Michael F. Roizen, M.D. See book keywords and concepts

You may know that there are good fats and bad fats. The good fats (omega-3 fats) come in the form of fatty fish, great greens, and supplements of fish oil, fresh flaxseed oil, or DHA, and walnuts, while the bad fats (like saturated and trans fats) come in the form of brownies and burgers. But there's a reason why one fat leads directly to fat on your waist, while the other helps clear your arteries. Trans fats are rigid, so they make your arteries spasm and cause dangerous inflammation, while omega-3s relax your arteries and quell inflammation (see Figure 8.6). Figure 8.

The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why Jonny Bowden, Ph.D., C.N.S. See book keywords and concepts

It's particularly great to cook with because it has a high smoke point (450° F) and a low degree of "oxidation" (which is what happens when good fats turn bad and become unhealthy!). Plus it's delicious. And it supports your immune system. Here's how it works: Ninety-two percent of the fatty acids in coconut oil are saturated, but they are in a particularly healthy class of fatty acids called medium-chain triglycerides (M.C.T.s). The predominant medium-chain triglyceride in coconut oil is lauric acid, which has been shown in countless studies to be antimicrobial, antibacterial, and antiviral.

What Your Doctor May Not Tell You About Diabetes: An Innovative Program to Prevent, Treat, and Beat This Controllable Disease Steven V. Joyal See book keywords and concepts

For example, research shows that eating a diet including a moderate amount of carbohydrates rich in soluble fiber and adequate amounts of "good fats"—monounsaturated fats and essential fatty acids—is a good nutritional strategy for helping to positively influence the expression of several genes contributing to insulin resistance and systemic inflammation. You can also target specific genes, gene factors, and biochemical functions in your battle against elevated glucose levels and metabolic dysfunction.

The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why Jonny Bowden, Ph.D., C.N.S. See book keywords and concepts

Wild animal foods dominated their diets, and these foods provide a higher proportion of good fats compared to other types of commercial meat. (That included, by the way, some saturated fat as well!) Meat from grass-fed animals has two to four times more omega-3 fatty acids than meat from grain-fed animals. Wild game is a good source of protein and contains large quantities of B vitamins, including vitamin B12, and absorbable heme iron.

The Most Effective Natural Cures on Earth: The Surprising, Unbiased Truth about What Treatments Work and Why Jonny Bowden, Ph.D., C.N.S. See book keywords and concepts

It's just way easier to manage blood sugar and bring down insulin levels with a diet higher in protein, fiber from vegetables, and good fats than it is on a diet high in refined carbs, flour, and sugar, even if it's lower in calories. Keep in mind, however, that weight loss for an individual with PCOS may be slower than weight loss for someone without the condition. It will take time for your metabolism to "heal itself before the weight comes off. So be patient and stay committed to a healthy diet for the long haul.

Timeless Secrets of Health & Rejuvenation: Unleash The Natural Healing Power That Lies Dormant Within You Andreas Moritz See book keywords and concepts

In recent years, there has been a lot of publicity about good fats and bad fats. Although some food companies now claim to avoid bad fats, there are still thousands of common foods that contain them. The fats and oils industry still wants you to believe that the saturated fats are the bad ones, and the unsaturated fats are the good ones. This is false information. There are many highly beneficial saturated fats, and just as many unhealthy unsaturated fats. The only distinction that should be made when judging the value of fats is whether they are left in their natural form or are engineered.

In Defense of Food: An Eater's Manifesto Michael Pollan See book keywords and concepts

Because when the study was designed sixteen years ago, the whole notion of "good fats" was not yet on the mainstream scientific scope. Scientists study what scientists can see. Another problem with the trial was that the low-fat group failed to hit the target of reducing their fat intake to 20 percent of total calories. The best they could manage was 24 percent in the first year, but by the end of the study they'd drifted back to 29 percent, only a few percentage points lower than the control group's fat intake.

Nutritional scientists focus on different nutrients—whether the problem with modern diets is too many refined carbohydrates, not enough good fats, too many bad fats, or a deficiency of any number of micronutrients or too many total calories. But at the root of all these biochemical changes is a single ecological change. For the shift from leaves to seeds affects much more than the levels of omega-3 and omega-6 in the body. It also helps account for the flood of refined carbohydrates in the modern diet and the drought of so many micronutrients and the surfeit of total calories.

You Don't Have to be Afraid of Cancer Anymore Bill Sardi See book keywords and concepts

However, men hear the "bad fats, good fats" story and think that the more olive oil and fish oil they consume, the healthier they will be. Oils should be used in moderation, cooking oils especially. Monosaturated-oils (omega-9s) such as olive oil, have also been found to reduce prostate cancer risk. [Cancer Causes Control 11: 609-15, 2000] But, again, moderation is advised.

The 150 Healthiest Foods on Earth: The Surprising, Unbiased Truth About What You Should Eat and Why Jonny Bowden, Ph.D., C.N.S. See book keywords and concepts

Almonds: One of the oldest healing foods in the world, almonds contain complete protein, good fats, and fiber, making them an ideal food for anyone, from children to elderly people. 9. Mung beans: High in protein, very easily digestible, this lesser-known bean is widely used in Asia. 10. Green tea: Contains very powerful antioxidants, shown to enhance your immune system and fight cancer cells, among other things. CHAPTER 6 Soy Foods What about Soy? Wait a minute, I can almost hear you saying. In a book on the world's healthiest foods, you barely mention soy. What gives?

1000 Cures for 200 Ailments: Integrated Alternative and Conventional Treatments for the Most Common Illnesses Marshall Editions See book keywords and concepts

Focus on good fats found in foods such as salmon and sardines. Use extra virgin olive oil and flaxseed oil on your salad. Refrain from eating large meals throughout the day. Instead, frequently eat small meals that consist of some good quality protein. Do not go for longer than three hours without eating. Avoid eating simple sugars, including junk foods like sweets, cookies, and carbonated drinks. These foods contribute to blood sugar instability. Avoid cow's milk. Some studies show a link between cow's milk and diabetes in children.

You: Staying Young: The Owner's Manual for Extending Your Warranty Mehmet C. Oz., M.D. and Michael F. Roizen, M.D. See book keywords and concepts

But if we dive a bit deeper into the story of good fats, we can also realize that it's more than just a get-good/avoid-bad argument. Research suggests that omega-6 fatty acids (found in cereals, some nuts, whole grains, and vegetable oils) can be harmful to us if we don't have the proper ratio of omega-3 (found in oily fish, walnuts, certain algae, and flax) to counterbalance those fats and provide a protective effect against heart disease. The ideal ratio: Omega-3s, especially DHA, should be one-quarter of omega-6s. YOU Tip: Get Between the Cracks.

What Your Doctor Doesn't Know About Nutritional Medicine May Be Killing You Ray D. Strand See book keywords and concepts

When these low-glycemic carbohydrates are combined with good proteins and good fats in a balanced meal, the blood sugar does not spike. This is critical in controlling diabetes. If the blood sugar doesn't rise significantly after a meal—a major factor in diabetic control—there is no problem of having to bring it back down with drugs. Dr. Walter C. Willett, chief of nutrition and preventive medicine at Harvard Medical School, proposed in his book Eat, Drink, and Be Healthy that we must rethink the food pyramid the USDA recommends.

Supplement Your Prescription: What Your Doctor Doesn't Know About Nutrition Hyla Cass, M.D. See book keywords and concepts

No drug can replace a diet with a proper balance of good fats, complex carbohydrates, and high-quality protein. Neither can any nutritional supplement, for that matter—they are "supplements," not food replacements. Here are the basics to keep in mind: Choosing Supplements As you navigate the vast supplement marketplace, you may find yourself wondering: Can I just buy the cheapest version of a nutrient or herb? Will I get what I pay for if I buy the pricier version? Why don't supplement bottles tell me what they're for—or any other information I can use to make a choice?

About 30 percent of the calories in your diet should come from good fats. The most healthy fatty acids are found in fish oil, flaxseed oil (both have lots of omega-3 fatty acids), and borage oil (which has a type of omega-6 fatty acid, gamma-linolenic acid or GLA, that has many health benefits). These omega-3 and omega-6 fats stimulate the immune system and fight inflammation, a known cause of heart disease and many other chronic diseases. They also support optimal brain function. Fatty fish like salmon, tuna, and mackerel contain the highest concentration of omega-3s.

You can add good fats by sprinkling a heaping tablespoon of ground flaxseed on salads, cereals, or vegetables daily. When you shop for cooking oils, olive oil is always a winner—but the fatty acids it contains won't help to boost your levels of omega-3s. To promote better omega-3/omega-6 balance in the foods you prepare with oil, seek out organic, cold-pressed seed oil blends like flaxseed, soybean, macadamia, sesame, walnut, and almond. These oils provide omega-6 and omega-3 fatty acids in the right ratio of around 2:1 to 3:1. Why cold-pressed oils?

The Vitamin D Cure James Dowd and Diane Stafford See book keywords and concepts

Now we know there are good fats and bad fats. Now we know that there are good carbohydrates and bad carbohydrates. As science progresses and as public knowledge increases, the message becomes more complex. You do need the sun—there is no life on earth without it. But you're not choosing between no sun and all the sun you want. Regular intermittent exposure year round allows you to build up some melanin, which will buffer you from overexposure. Now-and-then sun exposure raises your vitamin D levels. Also, your skin type dictates how much sun you can tolerate.

The Detox Strategy: Vibrant Health in 5 Easy Steps Brenda Watson and Leonard Smith See book keywords and concepts

ESSENTIAL FATTY ACIDS Essential fatty acids (EFAs) are often referred to as good fats because of the healthy benefits they provide (they are a form of polyunsaturated fats). In fact, EFAs aren't just good, they are essential to supporting optimum health. And since the body cannot produce EFAs on its own, the only way to get them is through a proper diet or supplements, thus making outside sources of these fats essential.

Supplement Your Prescription: What Your Doctor Doesn't Know About Nutrition Hyla Cass See book keywords and concepts

You can add good fats by sprinkling a heaping tablespoon of ground flaxseed on salads, cereals, or vegetables daily. When you shop for cooking oils, olive oil is always a winner—but the fatty acids it contains won't help to boost your levels of omega-3s. To promote better omega-3/omega-6 balance in the foods you prepare with oil, seek out organic, cold-pressed seed oil blends like flaxseed, soybean, macadamia, sesame, walnut, and almond. These oils provide omega-6 and omega-3 fatty acids in the right ratio of around 2:1 to 3:1. Why cold-pressed oils?

No drug can replace a diet with a proper balance of good fats, complex carbohydrates, and high-quality protein. Neither can any nutritional supplement, for that matter—they are "supplements," not food replacements. Here are the basics to keep in mind: Choosing Supplements As you navigate the vast supplement marketplace, you may find yourself wondering: Can I just buy the cheapest version of a nutrient or herb? Will I get what I pay for if I buy the pricier version? Why don't supplement bottles tell me what they're for—or any other information I can use to make a choice?

Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well Elaine Magee See book keywords and concepts

Make the most of good fats. Next, boost your intake of healthful or "smart" fats, such as plant and fish omega-3s and monounsaturated fats (like olive and canola oil, ground flaxseed, and avocados), and your plant sterols and plant stanol esters—conveniently available in margarines such as Take Control or Benecol. When you use these in place of regular margarine, studies suggest, you can lower total cholesterol and LDL by about 10 percent.

Supplement Your Prescription: What Your Doctor Doesn't Know About Nutrition Hyla Cass See book keywords and concepts

About 30 percent of the calories in your diet should come from good fats. The most healthy fatty acids are found in fish oil, flaxseed oil (both have lots of omega-3 fatty acids), and borage oil (which has a type of omega-6 fatty acid, gamma-linolenic acid or GLA, that has many health benefits). These omega-3 and omega-6 fats stimulate the immune system and fight inflammation, a known cause of heart disease and many other chronic diseases. They also support optimal brain function. Fatty fish like salmon, tuna, and mackerel contain the highest concentration of omega-3s.

Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well Elaine Magee See book keywords and concepts

Likewise, emphasizing the good fats (omega-3s from fish and plants and monounsaturated fat from plants) should be a snap. (Well, maybe not a snap, but it'll be a little bit easier.) 3. Fiber, fiber, fiber. Whole plant foods contain beneficial amounts of fiber, whereas processed foods often do not. Fiber helps your health in all sorts of ways: It keeps the gastrointestinal tract moving, helps you feel full faster, and helps fight heart disease and diabetes. "Foods are a better way to get fiber than supplements. You get the whole package," says Martin O.

Supplement Your Prescription: What Your Doctor Doesn't Know About Nutrition Hyla Cass, M.D. See book keywords and concepts

The fact is, children need good fats to provide the raw materials for healthy brain cells. Statins have been found to help with heart attack and stroke prevention in two groups of people: those with type 2 diabetes, and those who have already had a heart attack or stroke and want to prevent another one. The catch is that the drugs probably don't help these people because they lower cholesterol, but because they address another, more important risk factor: inflammation. However, even this action is open to question.

Unleash the Inner Healing Power of Foods The Editors of FC&A See book keywords and concepts

Make these good fats 30 to 35 percent of your daily diet. Meanwhile, keep the unhealthy saturated fat to no more than 5 to 10 percent. "That accomplishes the same advantage for LDL cholesterol," Reaven states, "but it does it without the untoward effect of making you make more insulin." To meet your daily ration of good fats, include sources of both polyunsaturated fatty acids and monounsaturated fatty acids. Fish, flaxseed and flaxseed oil, canola oil, walnuts, and seeds are all loaded with PUFAs. For MUFAs, try olive and canola oils, peanuts, almonds, cashews, pecans, and avocados.

Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well Elaine Magee See book keywords and concepts

Synergy at work, perhaps? THE good fats YOU SHOULD GET According to the American Heart Association, an ideal diet includes a variety of fish (preferably fatty fish) at least twice a week. Specifically, aim for an average of 650 milligrams to 1 gram of fish omega-3s daily (preferably from food), and a total intake of 1.5-3 grams of plant omega-3s (amounts you can get by enjoying the following foods) also seems beneficial. SERVING SIZE OMEGA-3S (G) CALORIES Sardines, canned in toTiato sauce 2 sardines 1.4 135 Coho salmon, steamed 3oz 1.3 156 Pacific oysters 3 oz 1.

page 1 of 5 | Next ->

FAIR USE NOTICE: The research quoted here is provided under the protection of Fair Use provisions and published by the 501(c)3 non-profit Consumer Wellness Center for the purposes of public comment and education. Authors / publishers may submit books for consideration of inclusion here.

TERMS OF USE: Read full terms of use. Citations of text from NaturalPedia must include: 1) Full credit to the original author and book title. 2) Secondary credit to the Natural News Naturalpedia as a research resource and a link to www.NaturalNews.com/np/index.html

This unique compilation of research is copyright (c) 2008 by the non-profit Consumer Wellness Center.

ABOUT THE CREATOR OF NATURALPEDIA: Mike Adams, the creator of this NaturalNews Naturalpedia, is the editor of NaturalNews.com, the internet's top natural health news site, creator of the Honest Food Guide (www.HonestFoodGuide.org), a free downloadable consumer food guide based on natural health principles, author of Grocery Warning, The 7 Laws of Nutrition, Natural Health Solutions, and many other books available at www.TruthPublishing.com, creator of the earth-friendly EcoLEDs company (www.EcoLEDs.com) that manufactures energy-efficient LED lighting products, founder of Arial Software (www.ArialSoftware.com), a permission e-mail technology company, creator of the CounterThink Cartoon series (www.NaturalNews.com/index-cartoons.html) and author of over 1,500 articles, interviews, special reports and reference guides available at www.NaturalNews.com. Adams' personal philosophy and health statistics are available at www.HealthRanger.org.