Yes, that is what the nutrition research says in this Time Magazine article. So why have you been told to eat a low fat, low cholesterol diet for better health?
Here’s the scoop:
Saturated fats elevate LDL – the “bad” cholesterol
However, we also know there are two parts of LDL
- Small dense particles that are toxic to the heart
- Light fluffy particles that are larger and are not harmful
Natural saturated fats (real butter, poultry skin, marbled red meat, coconut, full-fat dairy et al) elevate the light fluffy particles in LDL so are not harmful and are not the enemy says cardiologist, Dr. Stephen Sinatra. And guess what, this is not NEW research. It’s been known for quite some time.
The best research says that refined carbohydrates (bagels, bread, pasta, pastries, and other sweets) elevate the toxic dense particles in LDL putting you at higher risk of disease. And that’s not all; the fat-free craze has done nothing to improve health. In fact, America’s top three killers (diabetes, cancer, heart disease) and weight issues are at an all-time high.
Here are some tips to help you make better choices: The key is to focus on real, whole foods – I call it – Food by God.
- So, real butter on veggies is a good choice. Butter on a white bagel is not such a good choice.
- Plain full fat yogurt is a good choice. Fat-free flavored yogurt is not a good choice because it’s high in sugar. Just add or blend whole fruit into your plain yogurt and avoid added sugar all together.
- Choice cut meats – chicken with skin, steak or fresh ground beef (grass-fed even better) are good choices, hot dogs and other processed meats are not so good.
- And for goodness sake, no more tasteless egg white omelets. Yay! Egg yolks have amazing nutrients you don’t want to miss out on. Cage free eggs have more of the heart healthy fats you’re looking for.
Note that consuming fat helps stabilize your blood sugar, as does protein and fiber. So when you’re consuming fat free processed foods with added sugar, you’re setting yourself up for a sharp insulin spike, which contributes to weight gain and disease. I’ll even go on to say that eating healthy fat with each meal and snack is a good idea. It will help satiate you and keep you fuller, longer.
- Be mindful of a serving size – Don’t go wild and put a half a stick of butter on your plate and call it good. And a serving size of steak is about the size of the palm of your hand, not the size of your plate. Don’t eat bacon and eggs every day. Eat a variety of real foods.
- Man-made hydrogenated oils and saturated fats in processed foods are not in the clear. We’re talking about saturated fats found naturally in food.
So adding natural fats into your diet can be part of a healthy regimen. Take time to investigate and learn how to take care of yourself. A healthy YOU paves the way for being all God created you to be.
Be blessed in whole health.