Good Fats, Bad Fats

I love to read other blogs on food or gardening. Hell, I love reading blogs on politics & a lot of other subjects too. One of my favorites is "It Must Have Been Something I Ate" by Julie van Rosendaal, a very talented woman who has written two wonderful cookbooks that I find myself reaching for a lot these days: "Grazing" and "Smart Cookie." There had been some discussion on the issues surrounding fats/oils & making good choices in her latest posting. I offered up the following comment:

"Any oil contains a high amount of calories and it’s up to you to use them sparingly to control your weight. Hydrogenated or partially-hydrogenated oils are made by forcing air into the oil to produce a more stable semi-solid substance. This is done for the convenience of the food industry so that the oil they use for cooking or baking won’t go rancid as quickly as some do. Unfortunately, this process also makes the oil very bad for our bodies. But that’s just half of the issue. The type of fat or oil that you ingest is very important also, with monounsaturated and polyunsaturated fats being your best sources. Saturated fats, like those from meat or dairy sources, are bad for your health because that’s the type of fat that will ultimately find its way onto the lining of your arteries and cause cardiovascular disease. Certain plant sources of oil are much better choices for your health, such as olive or canola oil. Avocadoes are full of healthy fat too. But steer clear of coconut or palm oil as they are not healthy for you and just as bad as animal fats. Instead of butter, try Smart Balance margarine, a genuinely good-for-you, tasty item.

Beans, BTW, are wonderful for your health. I saw that show with Dr. Oz on Oprah some time ago and really can’t imagine why he would have said anything against them. Maybe he meant pork and beans, which are made with a lot of sugar (actually, high fructose corn syrup, another food industry favorite that is probably one of the leading causes of obesity today. All that sugar with your beans sort of detracts from their healthy benefits, especially for diabetics and pre-diabetics. Choose plain canned beans or better yet, buy dry beans and cook them yourself for your recipes. They’re a great source of plant protein. "

I have been reading a lot about this subject lately & especially in regards to the relationship between fats/oils & insulin resistance, which, BTW, I suffer from. This is an area where the types of fats/oils you choose to take into your body can really have serious long-term repercussions to your health. Also, unless you have been living on Jupiter for the past five years and haven't heard about insulin resistance, the AMA estimates that one out of every five American adults are currently suffering from this and it is part of the current obesity epidemic that is just now coming into public focus. (Translated: This is a huge problem. Start reading up now.)

What is at stake, mainly, or at least to my limited medical knowledge, is the way that these bad fats are "helped" by elevated blood sugar levels to deposit bad cholesterol onto the interior of our arteries and cause heart attacks & strokes somewhere down the line. You have to pay attention to this NOW so you don't suffer from such dire consequences later on. What's the best way to do this? Well, first of all, ask your doctor to check your blood sugar next time you're in the office, and better yet, also check your total cholesterol levels. Next, read up on the latest science on this subject (you know, there's an awful lot of really good scientific information available for the layman to read & understand on the internet. I can point out websites if anyone is interested.)

In the meantime, go easy on the animal fats: eat only the leanest meats and cut out whole-fat dairy from your diet. Take off that poultry skin before you eat it. Instead of butter, use one of the new, healthier spreads made with canola or olive oil. But here's the good news. It seems that for people with insulin resistance, it's best that you don't cut ALL fats/oils from your diet. You actually will benefit from eating a little of the good ones. So, don't pass on the avocado on your tostada & use a little olive oil to dress your salads & vegetables. Just don't go hog wild. (Aha! A funny!)