If you have read my posts about how Big Sugar lied and turned the blame for lifestyle diseases on fat, you now know that much of what you’ve heard about fat since the 1960s was at best poorly researched, and at worst, a flat-out lie, designed to induce you to consume more sugar. If you’re as concerned about GMOs as I am, you’ll also know that the grains we eat today are higher in carbohydrates, including sugars, than ever before.
Other posts will address the GMO issue in detail, but for now, let’s learn about fat, particularly saturated fat. The very idea of saturated fat has been a bugaboo for my generation and the two that followed for more than fifty years. Bacon is deadly, red meat to be eaten in moderation, yes? Make sure your milk is skim, your coffee creamer is artificial, your ‘buttery spread’ has no real butter in it, your ice cream is low-fat, don’t eat egg yolks, et cetera, ad nauseum. Thus, we don’t even know what tastes good anymore.
The worst part? We’re fatter than ever as a society. And we’re sicker than ever, because sugar, sugar derivatives, or sugar substitutes have replaced fat to keep our food satisfying. And here’s a hidden risk: Even when we do consume beef, milk, butter and the like, we’re getting second-hand GMOs. More about that in other posts.
Let’s start right now to learn about fat’s real place in our nutrition. Here are just a few proven examples of how healthy fats can improve your diet:
Energy is derived from carbs, protein, and fat, but fat contains twice as much energy than the other macronutrients per volume, which means if you’re cutting fat out completely you’re missing out on the metabolic benefits that come with eating healthy fats. Eating foods high in fatty acids act to turbo-charge your metabolism. Don’t buy into the idea that if you eat fat, you get fat; quite the contrary. Furthermore, becoming adapted to using ketones (the compounds that result when body fat is broken down for energy) for your primary fuel is the only healthful way to burn stored fat. Don’t mistake ketosis, i.e., the normal metabolic state of using stored fat as fuel, for ketoacidosis, which is completely different. We’ll talk about that another time.
Fat Keeps You Satisfied
A meal that includes healthy fats is more effective at keeping hunger at bay than, for example, one that is based around carbs and fibrous foods. Fat digests slower and hugs the gastrointestinal tract, but won’t make you feel constipated like fiber.
Fat for Building Muscles
Another lesser-known fact about fat is that healthy fats are vital to building muscle mass, in that recovery and repair of muscle damage is dependent on EFAs, also known as Essential Fatty Acids. The word ‘essential’ in that phrase should be your first clue. Fatty acids also act as a protector against muscular atrophy, especially in the elderly.
Fat Does Not Spike Blood Sugar or Require Insulin for Use
Perhaps the most important reason to stop avoiding fats is the fact that they don’t raise your blood sugar, and therefore don’t require insulin. Adding healthy fat to your diet to replace foods that do raise blood sugar can significantly improve your blood glucose levels, stave off or even reverse diabetes.
This post is just the tip of the iceberg for the truth about fat. I’ll substantiate each of these claims – stay tuned!