Afraid of full fat foods?

For a long time there has been a bit of a stigma towards saturated fat being bad for our health and a main cause for heart disease. This has led to the supermarket shelves being packed out with products low in fat and substitutes for high fat products.

This study was based on very weak scientific evidence which has since been thoroughly disproved and actually, studies show that low fat diets are a poor health choice and can be harmful to health.

Here are some reasons as to why:

1- Low fat diet encourages consumption of harmful foods

Naturally, when the low fat recommended guidelines came out, food manufacturers started producing products that were ‘heart healthy’ and low in fat to market to the health conscious crowd. 

The main problems with these foods are that:

1- They taste like crap

2-  Didn’t achieve satiety

3- They replace the fat in the product for something less healthy

When taking fat out of the product, the food tastes pretty rubbish, so it’s often that food manufacturers add sugar instead.

It was quite common that the low fat diets encouraged the consumption of other foods such as vegetables and whole wheat.

Vegetable oils short term can reduce cholesterol but long term cause harm and are significantly associated with inflammation and heart disease.

A significant portion of the population may be sensitive to wheat gluten. Wheat gluten is generally not great for our gut. Some people may experience minimal symptoms such as bloating, but for the sensitive, it can cause extra symptoms such as pain, stool inconsistency, tiredness, fatigue, bloating and other symptoms.

When low fat guidelines came out, people increased the consumption of the harmful foods, such as sugar, wheat and vegetable oils.

2- It discourages the consumption of healthy foods

 Animal foods are high in fat and have great nutritional benefits providing it is quality meat – not processed, and from a good source (such as healthier animals, grass fed, not factory farmed)

The low fat diet discouraged people to eat animal fats because of the saturated fat and cholesterol.  Yet, studies show that saturated fat or cholesterol have been ever proven to cause harm, if anything, just for the good! Obesity, diabetes or heart disease is not caused by the consumption of fatty animal foods. What we have to remember is that these foods have been with us all this time, yet the diseases are pretty new in the grand scale of things. Populations all over the world have various diets, such as the Inuit and the Masai, they have a high majority of their calorie intake from animal foods and remain in great health.

 Foods that have been given a hard time, that are actually great for health:

Meat – naturally fed meat has a great source of omega 3 fatty acids, CLA, vitamin and minerals and nutrients like carnosine and creatine

Eggs – Loaded with vitamins and minerals, choline, antioxidants

High fat dairy products – grass fed dairy products – vitamin K2 calcium, CLA and other various nutrients

Coconut –  Great fat burning properties, better bloop lipids and improved brain function with other various fantastic health benefits

3- Low fat diet can raise triglycerides

Elevated triglycerides in the blood is a well known risk factor for cardiovascular disease.

It is also one of the features to metabolic syndrome, which is believed to play a role with cardiovascular disease obesity and type 2 diabetes.

When people go low fat, they usually have a high carb diet. Too many carbohydrates can lead to an increase of blood triglycerides, potentially increasing the risk of cardiovascular disease. The blood triglycerides are elevated when the liver is turning excess carbohydrates (especially fructose) into fat. So to lower triglycerides, go low carb and high fat – the opposite!  

4-  Low fat diet can lower the HDL – good cholesterol

Having high levels of HDL (High Density Lipoprotein) is associated with a reduce risk of heart disease. Eating more fat in your diet can raise HDL and eating a high carbohydrate can lead to a reduction, which explains why studies show that when people went low fat and high carb, there was an increase in heart disease risk.

 5- Can harm the pattern of LDL (bad cholesterol) 

Elevated LDL (Low Density Lipoprotein) aka. ‘bad cholesterol’ levels are associated with an increase of cardiovascular disease. However, there are subtypes of LDL – small dense LDL pattern B and large LDL. Pelattern A. It is the small dense particles (sdLDL) that contribute to heart disease, not the large ones.

A high intake of carbs, especially refined carbs increases sdLDL and saturated fat and cholesterol change the LDL particles from the small dense, (bad) subtype to the large (benign) subtype.

Studies show that low fat diet shift the LDL pattern towards the small dense particles and low carb high fat shift them towards the large particles. This basically means that even though low fat diets may cause mild reductions in LDL cholesterol, at the same time they shift pattern of LDL cholesterol from the large LDL towards to the small dense LDL which is very harmful to health.

6- Low fat lowers testosterone levels

Having adequate testosterone levels is important for various aspects of health for men and women and is a very important hormone. When testosterone is low, it can lead to decreased muscle mass, increased body fat, osteoporosis, depression, decreased libido and other things too. Low fat diets can significantly reduce testosterone levels.

 7- Low fat diet causes heart disease!

 Studies show that traditional populations that don’t eat a western diet have very little heart disease fatality rate.

Populations that adopt the western diet find their are higher statistics in obesity, diabetes and heart disease.

Many studies have been examined and trialled on the effects of low fat diets and the risk of heart disease, three study examples are: 

The women’s health initiative

MRFIT

Look AHEAD

These studies compare the low fat diet to the standard western diet. Surprising to many, the low fat diet is just as effective at causing heart disease just as much as the standard western diet.

 

 

https://authoritynutrition.com/7-ways-the-low-fat-diet-destroys-your-health/

Why Bone broths are the best

 


What is a bone broth?

Bone broths are becoming increasingly popular amongst the health conscious public, mainly because of the great health benefits linked to them.
Bone broth is made by slow cooking (boiling) bones and connective tissues of animal carcases. The bones are highly nutritious and can be used for soups, sauces, gravies and also be made in to a drink. You can make bone broth from any animal bones such as pork, beef, veal, turkey, lamb, chicken and even fish. Many people use the marrow, connective tissues such as feet, hooves and beaks.

Ways to make a bone broth

There are many various ways to make a bone broth taste great and it is always good to look online to seek out various recipes. If you have a slow cooker this is ideal for broth making as it allows all the nutrients to soak out of the bones for a long time.
 
What I use is:
Slow cooker,
Cider vinegar,
Water
Chicken bones (usually left over from a cooked chicken)
 
I usually opt for as many vegetables rich in nutrients along side of various herbs and spices for extra flavour
I often use veg such as:
Onions
mushrooms
garlic
celery
carrots
 
Herbs and spices:
Sage, cumin, coriander, mixed herb, oregano, parsley,  thyme, salt and  black pepper.
 
As a guide, you could use :
1 gallon (4 litres) of water
2 tbsp (30ml) apple cider vinegar
2-4 pounds (1-2 KG) animal bones
 
Directions
-Place all ingredients in a large pot (slow cooker) 
-Bring to boil
-Reduce to a simmer and cook for 12-24 hours. The longer it cooks the better it will taste and higher the nutrient quality will be.
-Allow broth to cool, strain into a large container, discard the solids and store in the fridge.
-Cider vinegar is key when making bone broths as it helps pull out all the valuable nutrients from the bones and into the water, which you will then consume.

Reasons to make bone broths

It contains very important vitamins and minerals.

Bone broths are very nutritious and they are rich in calcium, magnesium, potassium, phosphorus and other trace minerals which are the same minerals needed to build and strengthen your own bones. Fish bones contain iodine, which is essential for healthy thyroid function and metabolism.
The connective tissue from the bone broth gives you glucosamine and chondroitin, natural compounds found in cartilage that are known to support joint health.
Marrow provides vitamin A, Vitamin K2 minerals like zinc, iron, boron, manganese and selenium as well as omega-3 and omega-6 fatty acids.
The animal parts also contain protein collagen that turns into gelatine when cooked and has a few important amino acids too.

Fight inflammatory

Glycine and arginine are amino acids found in bone broth that have strong anti inflammatory effects. Arginine, may help fight the inflammation associated with obesity.
Chronic inflammation may lead to a number of serious diseases such as heart disease, diabetes, metabolic syndrome, Alzheimer’s disease, arthritis and many types of cancers.

Improve digestive health

Research shows that digestive health is key to overall health. Bone broth is easy to digest and can aid digestion of other foods. Gelatine can help food move through your gut more easily because the gelatine can bind water to your digestive tract. It can also protect and heal the mucosal lining of the digestive tract in rats so it is though to have the same effect in humans. An amino acid in gelatine called glutamine helps maintain the function of the intestinal wall and has been know to prevent and health a condition called ‘leaky gut’ syndrome. Bone broths may be highly beneficial to people who suffer from leaky gut, IBS, IBD, e.g. Crone’s disease and ulcerative colitis.

Works with fat loss plans

The great thing about bone broths is that they are very low in calories but are extremely filling. Studies show that drinking/ eating bone broths can increase fullness, reduce calorie intake and lead to weight loss.
Gelatine has been shown to promote feelings of fullness and in a study shown that it reduced hunger more so that protein casein found in dairy products. Another study showed that when combined with resistance training the collagen helped to increase muscle mass and decrease body fat.

 Improve joint health

Collagen is the main protein found in bones, tendons and ligaments. Collagen from bones and connective tissue are broken down to another protein called gelatine during the cooking process. Gelatine contains important amino acids to support joint health. It also contains proline and glycine which our bodies use to build its own connective tissue, which also includes tendons and they connect muscle to bones and ligaments which connect bones to each other.
You will also find it contains glucosime and chondrotin. They are natural compounds found in cartilage. Bone broths have shown to be really beneficial to those suffering with rheumatoid arthritis.

Improve sleep and brain function

Amino acid glycine found in bone broth may help you to relax. Studies show that glycine helps to promote sleep and help to fall asleep faster. Glycine has also shown to reduce daytime sleepiness and improve mental function and memory.