Many factors contribute to the twin epidemics of obesity and chronic disease. But two dietary factors play the greatest roles, by far. These are the over-consumption of:
1. Processed Sugar (and other simple carbohydrates) and
2. Unhealthy fats
I’ve discussed the harmful effects of a high-sugar diets – but today, let’s focus on fats.
Fat in a healthy human body is normally about 97 percent monounsaturated and saturated. The other 3 percent should be polyunsaturated (half of which should be omega-3 and the other half omega-6). That means that omega-6 fats should make up only about 1.5 percent of your total calories.
But here’s the problem…
Studies have shown that approximately 80% of the fats consumed are omega-6 fats. Today, the average Australian eats more than 75 pounds of these industrial fats each year. Yikes!
These are primarily found in vegetable, corn, and seed oils which are the primary ingredients in most commercial sauces, dressings, chips, snacks and all manner of processed foods. Conventionally-raised meats are also rich in these unhealthy fats.
When you consume these oils, your cell membranes incorporate these molecules. The problem is that they are highly unstable, vulnerable to oxidative stress and prone to causing inflammation.
These fats also inhibit the natural permeability of the cellular wall. This means that some nutrients are unable to enter the cell… while waste products and cellular debris are unable to exit.
This is why diets high in processed oils can cause obesity, diabetes, cancer, heart disease, auto-immune disease, and wrinkled skin.
Healthy fats, on the other hand, are essential for cellular health. They improve your ability to absorb nutrients from your food, they reduce inflammation, improve cell repair, and they can even help to balance blood sugar and foster weight loss.
And one of the most important healthy fats are known as Monounsaturated Fatty Acids (MUFAs).
Monounsaturated fatty acids are liquid at room temperature. Here’s what makes them so unique:
• MUFAs Don’t Easily Oxidize: Chemically speaking, monounsaturated fats contain a double bond. This makes them very stable (even in the presence of heat) and much less prone to oxidation than omega-6 fats.
• MUFAs Reduce Inflammation: A study published in the American Journal of Clinical Nutrition examined data from 690 women in the Nurses’ Health Study. Researchers found that higher “diet quality” scores – particularly on the Mediterranean Diet Index – were associated with much lower markers for inflammation and endothelial dysfunction (endothelial cells are those that line inside of blood vessels).
• Antioxidant Benefits: The foods rich in MUFAS are generally rich in antioxidants, minerals and phytonutrients, including magnesium, selenium, vitamin E and phenolic compounds, as well as lutein and zeaxanthin (two potent antioxidant carotenoids)
So, what are the best sources of these healthy fats?
You’ve probably already heard that olive oil is an excellent source of monounsaturated fats.
Macadamia nuts and macadamia nut oil are also excellent sources of MUFAs.
But probably my favorite sources of this healthy dietary fat are avocados and avocado oil. Avocado oil is a delicious addition to salads, smoothies and marinades and the list goes on!
So be sure to have healthy fats each day and steer clear of those unhealthy fats.
Speak Your Mind