I’ve been pushing the benefits of whole, unprocessed foods for a while now. I’ve been preaching the consumption of healthy Fats and whole, unprocessed foods and pushing everyone to avoid low-fat versions of foods till I’ve become blue in the face. Seriously, just call me Sunny Smurfette…
If you walk down any grocery aisle, you’ll be bombarded with “Healthier Choice Now Fat Free” “Pure Goodness and Low Fat” and “Non-Fat” branding all over every package and box. These are all marketing ploys to get you to buy the over processed, sugar laden junk on the shelves. It makes sense that they are catering to our demands though, since for the last 40 years we have been brain washed about the dangers of saturated fat. It is no mystery that our misguided demand for low fat foods has spawned a multi-billion-dollar industry in low-fat food products touted as “healthy choices”.
New ground breaking research by Dr. Ronald M. Krauss, a director at the Children’s Hospital Oakland Research Institute, has found that patients with low-fat, high-carbohydrate diets didn’t experience a reduction in heart disease. But patients eating higher levels of saturated fat, found in dairy and unprocessed meat, and less carbohydrates (such as those found in potato chips, refined sugar and pizza) were less likely to suffer heart attacks.
His findings make total sense to me. Think about it, if low fat foods are supposed to keep off the fat, then why have heart disease and obesity rates skyrocketed in North America since they were introduced to our markets in the last 20 years? Wouldn’t all those people suffering from obesity just need to switch to low fat cheese and eat all the pizza they want? That’s a big fat nope!
Eating Fat does not equate to gaining fat. Eating too much cake, fries, pop and candy are what will make you fat, along with anything else that you eat in excess of a normal serving size.
Breakfast of Champions From Around the World:
Of course, This doesn’t’ mean that we should be starting the day with 12 pieces of bacon and 6 eggs for breakfast, but a healthy breakfast of 2 organic eggs, 1 strip of real bacon fried in real lard, half an organic fried tomato and a piece of toast are actually quite good for you. If it wasn’t, it wouldn’t have been a classic English Breakfast for eons. In fact, you can look at the history of breakfast habits of many nations and you will see that that high fat foods are always included and necessary for starting the day right.
Take the traditional Turkish breakfast that my husband and I ate on a trip to Turkey a while back. The platter was meant for two, and consisted of nuts, olives, fresh veggies, cheeses, some meat, butter, honey and bread. Served with tea, it provided just the right amount of energy and sustenance to keep us touring the city till well into the late afternoon.
Last week while on a business trip in Japan, my husband was complaining to me on the phone that the Japanese Breakfast offered at his hotel consisted of rice, miso soup and broiled salmon (very high in good fats by the way). He was wondering where all the sugary donuts were that he and his American colleagues were used to.
Norwegians love their smoked meats and the traditional Norwegian breakfasts doesn’t disappoint. Combine the meats with perfectly aged cheeses, organic eggs and real mayonnaise and you have a yummy and healthy breakfast that packs a punch.
To Brazilians, a traditional Brazilian breakfast means simple and delicious. Think strong coffee, milk, bread, butter and jam, cheese, ham and sometimes accompanied with some fresh fruit.
We know full well that these countries listed above don’t have issues with obesity like we do in North America. Unfortunately it is nations that have started importing and buying “American” food products labeled “fat free” that are seeing spikes in health problems.
Dietary fat doesn’t make people ‘fat’
Going back to Dr. Krauss and his research, he confirms that fat doesn’t make us fat, sugar does (even though fat has more calories—9 per gram—than carbs or sugars). Yes, saturated fat adds to our caloric intake, but our digestion breaks down food into the simple sugar glucose, which provides energy to our body tissue. This sugar triggers the release of insulin, a hormone that cries “Feed Me!!” to a body’s cells and turns unused energy into fat. Unfortunately during the fat-free craze, we just replaced saturated fat with too many starchy carbohydrates and are now constantly releasing too much insulin into our systems (can you now see why Diabetes is on the rise?)
Saturated fat helps make you feel full
If you take foods with saturated fat out of the diet, your body will hunger for a replacement—and often find it in starchy, processed carbohydrates. Dr. Krauss says that there are actually adverse results in substituting carbohydrates for fat. Recent research moves saturated fat from the “bad” to the “neutral” column because it contains both good and bad elements that appear to cancel one another out. It’s important to remember that different types of fat produce different types of cholesterol, with both good and bad effects. The ratio of “good” cholesterol to “bad” cholesterol in the bloodstream is what has an effect for cardiovascular health risks.
Man-made trans fats found in partially hydrogenated oils like shortening are definitely bad for the body, but fats found in eggs, olive oil and fish are rich in “good” cholesterol. Protein-rich foods like red meat and nuts, which also contain saturated fats, are best at making the stomach feel full. This is why you can eat a bag of pretzels and not feel full, even though you’ve consumed hundreds of calories.
Stick to whole foods
And by that I don’t mean the grocery chain (though it’s a great place to shop). Whole, unprocessed foods, be they beef, grains or vegetables, are always a better option than packaged foods. Try to minimize intake of processed foods, especially processed carbohydrates. Experts say while steak may be healthier than you realized, a diet heavy on vegetables is always best. Carbohydrates such as bread or rice made from whole grains rather than refined white flour like white bread and bagels are much better for you.
So nix the sugary cereals, put down that bagel and slowly back away. Instead, butter that whole-wheat bread, add veggies, cheese, eggs and meat and then you have a real breakfast of champions.
To Eating Positively Well,