Good Fats for Health....

By Dr Orly Zuker, Chiropractor
(B.Appl Sci; Comp Med, Clin Chiro; Masters, B.Nursing)

Dietary fats have a bad reputation and over the years have attracted a great deal of bad publicity. Recent nutrition research is now uncovering the natural benefits of many plant based fats and are suggesting that consuming healthy fats is in fact good for health. Without healthy fats, the body struggles to carry out many vital organ functions and can actually slow the rate of cellular aging, assist in cellular repair and function, aid in weight loss and improve brain function (as the brain consists of mostly fat and water).

In an attempt to lose weight people often follow fad diets and eliminate all fats from their diet. Modern research now explains how detrimental to health this can be, causing an opposite effect of slow and sluggish weight loss. The truth is that fat doesn't always equal fat... The endocrine system requires fat to produce hormones, and healthy weight balance relies  on healthy hormonal balance. It is imperative to know that balance is the key (and quality and quantity are important), and that ‘good’ and ‘bad’ fats (all fats) are all necessary for optimal health (with the exception of highly processed trans & hydrogenated fats).


WHAT FATS AND HOW MUCH

Polyunsaturated, Monounsaturated and ‘Healthy’ Fats

Avoid cooking oils such as vegetable oils that are GM and highly processed (sunflower, soybean and canola) and rather bake with coconut, macadamia or Grapeseed oil. Fry with coconut oil or high quality organic cold pressed olive oil.

Chocolate/ Cocoa Fat/ Cocoa:

Chocolate aren't all fatting and 'bad' for you. Choosing a 70% dark chocolate will offer antioxidants galore. The cocoa bean is an extremely concentrated source of healthy antioxidants, supporting mental health and longevity. The fat portion of the cocoa bean (cocoa butter) is a healthy natural fat, composed of approximately 59% saturated fat (mostly the healthy stearic acid), 38% is monounsaturated fat, and 3% is polyunsaturated fat.

The problem with chocolate resides in milk chocolate that is highly processed and packed full of processed sugar. Milk chocolate is often approximately 30% cocoa, leaving the remainder of the ingredients being sugar,  fat, milk and additives. Look for a high quality and organic/ gourmet dark chocolate that advertises its cocoa content. Keep in mind that although dark chocolate can be a healthy treat, it is still a treat, so remember to control yourself when the block of chocolate is in your hand.

Saturated, Trans-fats and ‘Unhealthy’ Fats

Meat:

If you are a meat eater, go organic and or free range!… The fat in organically raised and free range meat is inherently good for us, but only in moderation and only if it comes from a healthy animal, with no added antibiotics, shelf prolonging chemicals or growth stimulants/ hormones. Research by Prof Michael Crawford of England suggests that the fat content of organic and or free range chicken is at least 30% lower in fat (and higher in protein) than chicken that comes from intense/battery/ or cage farming . Human beings have thrived on animal meat for thousands of years. The problem is today however is that most farmed animal products come from healthy toxic animals. The solution is to choose organically raised, grass-fed free-range meats, eggs, and dairy. 
Coconut:

Coconut fat is approximately 92% saturated fat, yet is biochemically considered a very healthy natural fat. The health benefits of coconut fat lie in its high levels of medium chain triglycerides (MCTs), of which have potent anti-microbial properties, assisting the immune system function.

Also, MCTs are more easily utilized for immediate energy instead of being stored as body fat.  Coconut oil is excellent for cooking as it is more stable (being a saturated fat) and does not oxidize / alter biochemically when exposed to heat or light.

Hydrogenated Fats or Trans-Fats:

These are unhealthy fats that are commonly found in margarine, shortening, pre-baked goods and deep fried foods (cholesterol free vegetable oils become cholesterol when they are heated repeatedly at high temperatures). These fats are processed to the hilt and are hazardous to our health. Often industrial solvents such as hexane, bleaches and deodorizing agents are included in processing of these highly processed oils, making them only healthy for your lawnmower! In recent years, hydrogenated and trans-fats have been linked to obesity, heart disease, diabetes, cancer, and a variety of other health problems that exist around the western world. 

Dairy:

If you are a dairy lover, go organic or choose A2 milk!… Milk fat is a saturated fat, but you are best to buy the full fat variety as reduced fat options have been altered or changed from their natural state. In saying this, compared with grain fed cows, produce (milk and meat) from grass fed organically raised cows contain higher quantities of healthy fats such as Conjugated Linoleic Acid (CLA) and Omega-3 Fatty Acids. Traditional populations (and dairy farmers) around the world have enjoyed the benefits of raw, unpasteurized (a process used to kill microbes such as bacteria), unhomogenized, full fat dairy products for years. Unfortunately today food processing ruins a good thing by pasteurizing altering/ tampering with milk and due to commercial food laws you will find it almost impossible to find raw milk products.

FOOD	FAT FACT	QUANTITY	USES
FISH & SEAFOOD	Seafood is a excellent protein, mineral and fat source (omega-3 fatty acids). Omega-3 fatty acids have been found effective in reducing inflammation.	Eat fish and seafood at least 2 x/wk	Eat Mackerel, Sardines or wild Salmon (avoid Tuna for its high mercury levels) or eat deep water (ocean) fish. Look out for wild barramundi at your local fish monger
OLIVE OIL	Olive oil is a monounsaturated fat. It may help in reducing cholesterol, prevent blood clots and maintain healthy blood pressure.	Use 2 tablespoons a day	Add to salads, toast (in place of butter), baking and dips.
AVOCADO	Avocado is one of nature’s wonder foods. It is a monounsaturated fat source that contains protective antioxidants and vitamin E.	Eat ½ small avocado a day.	Avocado can take the place of margarine, butter and other spreads,. Avocado contains; VIT B1, B2, B3, C, VIT K & E as well as healthy fats for optimal cardiovascular function.
NUTS	Being rich in minerals, vitamins and mono & polyunsaturated fats, and omega 3 & 6 fatty acids, nuts are a fantastic source of nutrients.	Eat approx 30g-50g a day.	Mixed raw nuts are a great snack that can take the place of potato chips. Mixed with sultanas & super food berries to make a healthy 'trail mix' snack for energy.
SEEDS	Pumpkin, Sesame and Sunflower seeds are a good source of polyunsaturated fats. Linseeds contains valuable omega 3 fats; Linoleic acid (ALA).	Eat approx 2-4 teaspoons per day.	Add to salads, baking or to a trail mix for a healthy snack.
COCONUT PRODUCTS	Coconut is a wonder food that contains high levels of healthy fats;such as; short & medium chain triglycerides acids, Oleic and Linoleic / fatty acids, VIT E and K.	Consume 2-3 times a week.	Coconut milk/ cream & oil may be used in cooking in place of tradition cream. Coconut flesh, or the nut itself may be eaten as a healthy snack or used in baking.