[et_pb_section bb_built=”1″ admin_label=”Section” fullwidth=”on”][et_pb_fullwidth_image admin_label=”Featuted Image” src=”https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2017\/01\/WVMag-Healthy-Fats-banner.jpg” title_text=”Healthy Fats In Nutrition” animation=”off” \/][\/et_pb_section][et_pb_section bb_built=”1″ admin_label=”section” custom_padding=”|||”][et_pb_row admin_label=”row” custom_padding_phone=”||0px|” custom_padding_last_edited=”on|desktop”][et_pb_column type=”2_3″][et_pb_image admin_label=”Image – fears” src=”https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2017\/01\/WVMag-healthy-fats-fear-02.jpg” alt=”Healthy Fats – No More Fears” animation=”off” max_width=”260px” disabled_on=”off|off|on” \/][et_pb_text admin_label=”Title – Remember the 1990s…” text_font=”|on|||” text_font_size=”18px” text_text_color=”#8ab23e” custom_margin=”20px||0px|” custom_padding=”||0px|”]<\/p>\n
Remember the 1990s, when super-low-fat diets were all the rage?<\/p>\n
[\/et_pb_text][et_pb_text admin_label=”Text – People avoided cheese like the plague…”]<\/p>\n
People avoided cheese like the plague. Even avocados got a bad rap!
\nAnd on store shelves everywhere, low-fat versions of processed foods were elbowing out the full-fat offerings.<\/p>\n
[\/et_pb_text][et_pb_text admin_label=”Text – Well, it turns out that it was…”]<\/p>\n
Well, it turns out that it was just another in a long series of fad diets, another pendulum swing in eating habits based on very misguided information.<\/p>\n
[\/et_pb_text][et_pb_text admin_label=”Text -They told us that all fat…” text_font=”|on|||” text_font_size=”18px”]<\/p>\n
They told us that all fat \u2013<\/span> all four kinds found in a typical diet \u2013 was bad:<\/span><\/p>\n [\/et_pb_text][et_pb_text admin_label=”List – Saturated fats, from animal fat…” text_font=”||||” text_font_size=”18px” text_text_color=”#8ab23e”]<\/p>\n [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_3″][et_pb_image admin_label=”Image – fears” src=”https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2017\/01\/WVMag-healthy-fats-fear-02.jpg” alt=”Healthy Fats – No More Fears” animation=”off” max_width=”260px” disabled_on=”on|on|off” \/][\/et_pb_column][\/et_pb_row][et_pb_row admin_label=”Row” custom_padding=”|||” custom_padding_phone=”0px||0px|” custom_padding_last_edited=”on|desktop”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image – Avocados” src=”https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2017\/01\/WVMag-healthy-fats-avocado.jpg” alt=”Healthy Fats – Avocados” animation=”off” \/][\/et_pb_column][et_pb_column type=”2_3″][et_pb_text admin_label=”Text – And the supposed solution…”]<\/p>\n And the supposed solution for those who wanted to open a box and snack on something fat-free or low-fat was to eat less fat, sure, but a lot more sugar! Processed food companies that felt forced to remove the pleasant \u201cmouth feel\u201d of fat-laden ingredients gravitated to something at least as seductive: sugar! Some data suggests that North Americans ballooned in size and developed a tendency toward diabetes, courtesy primarily of this fear of fat\u2026 and the simplistic ways that Big Food responded to it.<\/p>\n [\/et_pb_text][et_pb_text admin_label=”Text – Let\u2019s get educated. All…”]<\/p>\n Let’s get educated. <\/span><\/strong>All fat is not bad fat. And some of the fats we were absolutely convinced were harmful are actually just fine in a balanced diet, so long as they are consumed in moderation.<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row admin_label=”Row” disabled_on=”on|off|off”][et_pb_column type=”4_4″][et_pb_divider admin_label=”Divider” color=”#f69364″ show_divider=”on” divider_style=”solid” divider_position=”top” divider_weight=”2px” hide_on_mobile=”off” \/][\/et_pb_column][\/et_pb_row][et_pb_row admin_label=”Row” custom_padding=”||0px|” custom_padding_phone=”0px|||” custom_padding_last_edited=”on|desktop”][et_pb_column type=”1_3″][et_pb_text admin_label=”Title – Saturated fats \u2013 good or bad?” text_font=”|on|||” text_font_size=”18px” custom_margin=”||0px|”]<\/p>\n Saturated fats \u2013<\/span> [\/et_pb_text][et_pb_text admin_label=”Text – Let\u2019s start by looking…”]<\/p>\n Let\u2019s start by looking at the fat that was supposedly Public Enemy #1 \u2013 saturated fat. The rap on saturated fats, which come mostly from meats, is that they\u2019re not just bad for your waistline, they\u2019re ruinous for your heart and its arteries. But, travel the world, and you\u2019ll find societies that have low rates of obesity and heart disease \u2013 and it just so happens they consume a tremendous amount of saturated fat! This includes indigenous tribes, and also some developed regions where cattle-raising is deeply established in the culture, such as Brazil, Argentina, and South Africa. In Alaska, meanwhile, the Inuits eat mostly whale meat and blubber, providing them a diet that consists of a whopping 75% saturated fat! Even where meat isn\u2019t a diet staple, saturated fat seems to play a role in a healthy diet. Take the Tokealu in New Zealand, who eat a diet that is upwards of 60% fat, with almost all of it coming from the coconut they consume as part of their fish-heavy meals.<\/p>\n Of course, it may be of note that these other societies consume just a fraction of the sugar we do, which might be the real culprit when fat gets the blame.<\/p>\n After studying places like these, where saturated fat consumption is both normal<\/p>\n [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_3″][et_pb_text admin_label=”Text – and healthy, scientists…”]<\/p>\n and healthy, scientists began noticing that many of these societies consume a tiny fraction of the sugar we do, which could mean that sugar is the real culprit when fat gets the blame. Nutritional experts began revising their dietary recommendations in accordance with the new information. Indeed, today\u2019s research establishes that a healthy diet contains 16 \u2013 18 g of saturated fat per day \u2013 more fat than what the studies recommended back in the nineties. More importantly, the majority of the more recent studies confirm that there really never was such a thing as a \u201cbad fat\u201d \u2013 at least, not a naturally occurring one. We\u2019ll look at the biggest of the exceptions now.<\/p>\n [\/et_pb_text][et_pb_text admin_label=”Title – Trans Fats Are Unhealthy Fats ” text_font=”|on|||” text_font_size=”18px” custom_margin=”||0px|”]<\/p>\n Trans Fats<\/span> [\/et_pb_text][et_pb_text admin_label=”Text – Trans fats are the product…”]<\/p>\n Trans fats are the product of food science. Also known as partially hydro\u00adgenated fats, trans fats are formed when liquid vegetable oils are processed into solid fats such as shortening and hard margarine. They hit us with a double whammy: in addition to raising levels of LDL \u201cbad\u201d cholesterol, they also decrease HDL \u201cgood\u201d cholesterol. Many researchers suspect that trans fats play a role in heart health, as well as uncontrolled blood sugar, certain bowel disorders, and breast disease.<\/p>\n [\/et_pb_text][\/et_pb_column][et_pb_column type=”1_3″][et_pb_text admin_label=”Title – Want to avoid unhealthy fat? ” text_font=”|on|||” text_font_size=”18px” text_text_color=”#8ab23e” custom_margin=”||0px|”]<\/p>\n Want to avoid [\/et_pb_text][et_pb_text admin_label=”Text – Eliminate or significantly …”]<\/p>\n Eliminate or significantly curtail your intake of trans fats. How much is currently considered a safe amount to consume in a day? Absolutely none. Unfortunately, unless you\u2019re staying away from almost all processed foods, trans fats are hard to avoid.<\/p>\n [\/et_pb_text][et_pb_text admin_label=”Title – They\u2019re in:” text_font=”|on|||” text_font_size=”18″ custom_margin=”||0px|”]<\/p>\n They\u2019re in:<\/p>\n [\/et_pb_text][et_pb_text admin_label=”List – French fries…” text_font=”Dancing Script||||” text_font_size=”24px” text_text_color=”#f16421″ text_line_height=”1.5em”]<\/p>\n \u2717 French fries [\/et_pb_text][et_pb_image admin_label=”Image” src=”https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2017\/01\/WVMag-healthy-fats-chips01.jpg” animation=”off” \/][\/et_pb_column][\/et_pb_row][et_pb_row admin_label=”row” custom_padding=”0px|||” custom_padding_phone=”||0px|” custom_padding_last_edited=”on|desktop”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” src=”https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2017\/01\/WVMag-healthy-fats-walnut.jpg” alt=”Healthy Fats In Nutrition” animation=”off” max_width=”200px” disabled_on=”on|on|off” \/][\/et_pb_column][et_pb_column type=”2_3″][et_pb_text admin_label=”Text” text_font=”||on||” text_font_size=”34px” text_text_color=”#8ab23e” text_line_height=”1.3em” text_font_size_last_edited=”on|phone” text_font_size_phone=”24px”]<\/p>\n The best advice any doctor can give is to replace these unhealthy trans-fat-containing foods, as much as possible, with fresher, simpler foods that don\u2019t have long lists of ingredients on their packaging\u2026 or don\u2019t have packaging at all!<\/p>\n [\/et_pb_text][et_pb_image admin_label=”Image” src=”https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2017\/01\/WVMag-healthy-fats-walnut.jpg” alt=”Healthy Fats In Nutrition” animation=”off” max_width=”200px” disabled_on=”off|off|on” \/][\/et_pb_column][\/et_pb_row][et_pb_row admin_label=”Row” custom_padding=”||0px|” custom_margin=”||0|” padding_bottom_1=”0px”][et_pb_column type=”4_4″][et_pb_divider admin_label=”Divider” color=”#f69364″ show_divider=”on” divider_style=”solid” divider_position=”top” divider_weight=”2px” hide_on_mobile=”off” \/][et_pb_text admin_label=”Title – Healthy Fats for a Healthier Lifestyle” text_font_size=”34px” text_line_height=”1em”]<\/p>\n Healthy Fats for a Healthier Lifestyle<\/span><\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row admin_label=”row” custom_padding=”0px|||”][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” src=”https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2017\/01\/WVMag-healthy-fats-salmon.jpg” alt=”Healthy Fats for a Healthier Lifestyle” animation=”off” max_width=”260px” \/][\/et_pb_column][et_pb_column type=”2_3″][et_pb_text admin_label=”Text – To gain all the energy-producing”]<\/p>\n To gain all the energy-producing value of fat, without the unhealthy results that come with getting too much of a good thing, try to maintain the 16 \u201318 g per-day rule when it comes to saturated fats, eliminate or severely reduce trans fats, and focus in on the monounsaturated fats like those found in olive oil or avocados. The latter category has been linked to reductions in levels of harmful LDL cholesterol. (Just remember not to heat your olive oil, as it causes chemical changes that create inflammation and cancer-related free radicals.)<\/p>\n Also, try to eat more polyunsaturated fats like omega-3 fatty acids. These essential fatty acids, which are vital for health, cannot be produced by the body. Every one of our bodies\u2019 100 trillion living cells needs essential fatty acids to rebuild and produce new cells, and it\u2019s our job to help them get it! Healthy omega-3 oils can be found in fatty fish such as salmon, tuna, mackerel, sardines, anchovies, plus walnuts and freshly ground flaxseeds. Omega-3s reduce inflammation, for which your body will thank you!<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section bb_built=”1″ admin_label=”Section” custom_padding=”||10px|” specialty=”on” parallax_1=”off” parallax_2=”off” parallax_method_1=”off” parallax_method_2=”off”][et_pb_column type=”2_3″ specialty_columns=”2″][et_pb_row_inner admin_label=”Row”][et_pb_column_inner type=”4_4″ saved_specialty_column_type=”2_3″][et_pb_image admin_label=”Image” src=”https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2017\/01\/WVMag-healthy-fats-olive-oil.jpg” alt=”Healthy Fats – Olive Oil” animation=”off” max_width=”260px” disabled_on=”off|on|on” \/][et_pb_text admin_label=”Text” custom_margin=”||20px|”]<\/p>\n What about omega-6 oils? Unfortunately, in today\u2019s world we consume far too many omega-6s, and they are a major cause of increased inflammation levels in our bodies. The primary reason for the epidemic imbalance in favour of omega-6? Our excessive consumption of the wrong oils \u2013 corn, sunflower, peanut, soy, canola, and safflower. Choose differently for better results, selecting the \u201cright\u201d oils for keeping inflammation at bay:<\/p>\n [\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][et_pb_row_inner admin_label=”Row”][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”2_3″][et_pb_text admin_label=”List – \u0007Olive oil (unheated), \u0007Avocado” text_font_size=”18px” text_text_color=”#8ab23e” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n [\/et_pb_text][\/et_pb_column_inner][et_pb_column_inner type=”1_2″ saved_specialty_column_type=”2_3″][et_pb_text admin_label=”List – \u0007Olive oil (unheated), \u0007Avocado” text_font_size=”18px” text_text_color=”#8ab23e” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n [\/et_pb_text][\/et_pb_column_inner][\/et_pb_row_inner][\/et_pb_column][et_pb_column type=”1_3″][et_pb_image admin_label=”Image” src=”https:\/\/womensvoice.com\/en-ca\/wp-content\/uploads\/sites\/4\/2017\/01\/WVMag-healthy-fats-olive-oil.jpg” alt=”Healthy Fats – Olive Oil” animation=”off” max_width=”260px” disabled_on=”on|off|off” \/][\/et_pb_column][\/et_pb_section][et_pb_section bb_built=”1″ admin_label=”Section”][et_pb_row admin_label=”row”][et_pb_column type=”4_4″][et_pb_divider admin_label=”Divider” color=”#f69364″ show_divider=”on” divider_style=”solid” divider_position=”top” divider_weight=”2px” hide_on_mobile=”off” \/][\/et_pb_column][\/et_pb_row][et_pb_row admin_label=”Row”][et_pb_column type=”1_3″][et_pb_text admin_label=”Title – Did you know, that your brain is 60% fat?” text_orientation=”center” text_font_size=”34px” text_text_color=”#8ab23e” text_line_height=”1.3em” custom_margin=”||0px|” custom_padding=”||0px|”]<\/p>\n Did you know, [\/et_pb_text][et_pb_circle_counter admin_label=”Circle Counter” number=”60″ bar_bg_color=”#8ab23e” \/][\/et_pb_column][et_pb_column type=”2_3″][et_pb_text admin_label=”Text – Some 25 years have…”]<\/p>\n Some 25 years have passed since the low-fat fad was at its height. Both scientists and consumers have learned a lot since then. We now know that a cookie containing trans fats won\u2019t kill us, and that eating a few French fries fried in omega-6 oils won\u2019t condemn us to poor health and disease. Fat is food, first and foremost, and while it isn\u2019t ideal in a few of its forms, we now know it powers us in ways our 1990s selves couldn\u2019t have known or understood.<\/p>\n Did you know, for example, that your brain is 60% fat? And that it runs best on a diet that includes moderate amounts of healthy fat? It\u2019s true! And if that fact doesn\u2019t put a new slant on your cravings for a juicy steak, on occasion, or a scoop of ice cream\u2026 well, it should!<\/p>\n [\/et_pb_text][et_pb_divider admin_label=”Divider” color=”#8ab23e” show_divider=”on” divider_style=”dotted” divider_position=”top” divider_weight=”2px” hide_on_mobile=”off” \/][et_pb_text admin_label=”Text – Educate yourself to eat well\u2026” text_font_size=”34px” text_line_height=”1.1em” custom_margin=”50px|||” custom_padding=”|||”]<\/p>\n Educate yourself to eat well\u2026<\/span> [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n<\/span>","protected":false},"excerpt":{"rendered":" Remember the 1990s, when super-low-fat diets were all the rage? People avoided cheese like the plague. Even avocados got a bad rap! And on store shelves everywhere, low-fat versions of processed foods were elbowing out the full-fat offerings. Well, it turns out that it was just another in a long series of fad diets, another […]<\/p>\n","protected":false},"author":7,"featured_media":27701,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","apple_news_api_created_at":"","apple_news_api_id":"","apple_news_api_modified_at":"","apple_news_api_revision":"","apple_news_api_share_url":"","apple_news_cover_media_provider":"image","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_cover_video_id":0,"apple_news_cover_video_url":"","apple_news_cover_embedwebvideo_url":"","apple_news_is_hidden":"","apple_news_is_paid":"","apple_news_is_preview":"","apple_news_is_sponsored":"","apple_news_maturity_rating":"","apple_news_metadata":"\"\"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_slug":"","apple_news_sections":[],"apple_news_suppress_video_url":false,"apple_news_use_image_component":false,"footnotes":""},"categories":[14,13],"tags":[3732,3687,3790,3737],"class_list":["post-27564","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-expert-advice","category-nutrition","tag-brain-health","tag-coconut-oil","tag-heart-health","tag-omegas","et-has-post-format-content","et_post_format-et-post-format-standard"],"apple_news_notices":[],"yoast_head":"\n\n
\ngood or bad?<\/p>\n
\nAre Unhealthy Fats<\/p>\n
\nunhealthy fat?<\/p>\n
\n\u2717 Doughnuts
\n\u2717 Pastries
\n\u2717 Muffins
\n\u2717 Croissants
\n\u2717 Cookies
\n\u2717 Crackers
\n\u2717 Chips
\n\u2717 Hard margarines
\n\u2717 Shortening
\n\u2717 Chicken nuggets<\/p>\n\n
\n
\nthat your brain
\nis 60% fat?<\/p>\n
\nwhile eating right!<\/p>\n