In this video, I'll uncover the many fats that you could be eating on a daily basis
that is causing insulin resistance.
I know. You're seeing this video and you're literally about to lose it because you know
what, you know that sugary foods causes insulin resistance. You know that high carb diets
and sugary sodas, that all causes insulin resistance. And now I'm telling you that fats
cause insulin resistance? Even though you are trying to follow a high fat diet, you're
told is going to help reverse this problem. Now I'm telling you it actually can cause
it, but here's the deal. You really have to just understand how to navigate all this.
I know that I'm going to get a big response from this video of going, oh my gosh, it feels
like you just can't eat anything anymore. Well, no. You just have to know how to make
the right choices. There's good and bad in everything, and so that's what I'm going to
teach you in this video. We're going to talk about the fats that are actually causing insulin
resistance in your body. We're going to identify those. We're going to talk about a little
bit about the science and research behind it, and then of course we'll talk about the
proper fats to eat towards the end of this video.
But before we get started, I'm Dr. Zyrowski and welcome to the channel. If you're new
to the channel, it's a pleasure to have you here. Be sure to subscribe, hit that bell
notification, and join our notification community that we can help you excel your health and
your life.
Let's go ahead and dive in with the fats that cause insulin resistance. Now, you saw on
another video I said depending on how you are looking at insulin resistance, there's
different perspectives on it. If you're going to take your endocrinology perspective, you're
going to talk about the hormone insulin going high in the pancreas and the beta cells. But
if you take an immunological perspective, you're going to talk about how inflammation
actually causes insulin resistance. When we talk about these fats, we're talking about
it from an inflammatory standpoint. Fats in general don't raise your insulin levels very
high. They don't raise your blood sugar, but what they're going to do is cause an inflammatory
reaction if you're eating the wrong fats. So, they're going to increase inflammatory
markers. They're going to increase this inflammatory cascade that's going to occur in the body
and it's going to cause massive inflammation. There's the NF Kappa B response that can happen.
And as a result, what essentially is going to happen is that you're going to mess up
those insulin receptors. You're going to cause a lot of problems there. And not only is this
inflammatory reaction going to cause insulin resistance, but the other thing that it can
do is it can actually cause cancer. It can cause heart disease, it can cause brain problems.
All of these different issues that we're trying to avoid.
Here's the other ways that the fats cause insulin resistance. They actually impair insulin
receptors function. So, all of a sudden, the insulin receptors which are doing their normal
job, they're allowing the insulin into the cell and they're allowing you to get that
blood sugar into the cell, all of a sudden they don't work correctly. So, there you have
a problem with insulin resistance interferes with insulin signaling. So, the insulin has
to be able to function correctly by hearing the proper signals. If the signals aren't
there, then this whole process does not work well. Well, the fats are going to interfere
with that signaling. It also is going to increase risk factors for diabetes. When we look at
the risk factors for diabetes, we're talking about high blood pressure, we're talking about
belly fat, we're talking about high cholesterol, all of these different risk factors that are
out there. And if you're consuming these bad fats, then this is going to be a big problem.
So, let's go ahead and talk about the specific fats that are going to cause insulin resistance.
And so, these are the trans fats. So, your question may first be is what are trans fats?
Some people say they're healthy, some people say they're bad. This is a bit of a confusing
topic and I get it. All right, so we're going to talk about the good ones in the bad ones.
So, there is natural trans fats. Most people have the idea that all fat, all trans fats
are bad. But truthfully, there are some good ones. And this is where some people get the
idea that all trans fats are good, but there's good and bad, just like there's good and bad
in everything. So, the natural trans fats are going to be the ones that are essentially
found in nature. They're the ones that are found in your meat products are the ones found
in your dairy products. There are naturally occurring in the food. Nobody put them there,
nobody made them in a lab. They're just naturally occurring there. And then there's artificial
trans fats. Now the artificial trans fats are the ones that are referred to as the industrial
trans fats or the manmade trans fats, however you want to label them, but they're basically
made you know that they don't just naturally occur in nature. Now they're chemically altered
vegetable oils. So, one of the things that happens when it comes to these chemically
altered vegetable oils, these trans fats, they want to make them first of all, shelf
stable, so they want them to last a long time on the shelf without going bad. The other
thing is, is that they want them to stay liquid, okay? Because fats naturally harden and turn
into a block like that block of coconut oil in the tub when you go shopping in the store
when it's a cooler temperature. So anyway, these are named as hydrogenated and partially
hydrogenated oils. This is important to know when you're looking at the packages of the
food that you're actually buying. You're looking at the ingredients and I'm going to tell you
why this is even more deceptive in just a moment. Now, the other thing that we're going
to look for is we're going to look for things like margarine. These are trans fats. These
are the common trans fats that you're finding in your food - canola oil, soybean oil and
vegetable shortening. These are all things that are in your daily foods that you're eating
and you're probably consuming them, and we want to make sure that we avoid them. And
the other thing that we have to consider here is that for the people who are eating a dirty
keto, this is highly inflammatory. I recently did a video on clean keto versus dirty keto
and a lot of people thought, well, who cares? Keto is keto, whether it's good fats are bad
fats, and the point that I really stress is that these bad fats are bad for you. I never
really broke it down further like we're doing in this video, but these bad fats are highly
inflammatory. This is why following the ketogenic diet, eating a whole bunch of bad fats is
not going to be a good thing. You can actually drive a problem with insulin resistance from
a massive inflammatory response in the body.
Now let's talk about the common exposures that you're coming across on a daily basis.
If you are someone who or who is really not aware of how to avoid these different trans
fats. So, a big one is non-dairy creamers. You may not know this, some of you, that a
lot of these creamers out there that you're getting from restaurants, from bakeries from
the grocery store is actually non-dairy. It's basically a big bottle of hydrogenated oil
that is flavored and actually just kind of colored to make it look like dairy, but it
is not dairy at all, so we have to be very careful of this. I was so disturbed the first
time I figured out that this is something that actually exists. I was at a friend's
house, I looked in the fridge, he had a creamer in there, I got it and I just wanted to look
at the ingredients, make sure it was good and it literally had no cream. It was just
hydrogenated oil. Now the next is fried foods. Okay. This is something a lot of people are
eating. Pretty much all the fast food restaurants out there, they're taking these different
vegetable oils, they're frying them. When you fry it, it'll actually take an oil that
does not have that much trans fat in it and increased the trans fat ratio by a pretty
high amount. So, fried foods is a big one. We got to make sure that we're staying away
from that. Baked goods. So like I said, you're going to your favorite bakery. A lot of the
muffins, the cookies, the pastries. All these things are typically loaded with trans fats
and we have to make sure that we avoid these, remember highly inflammatory. And not only
do they cause insulin resistance, but they cause a lot of other problems in the body.
Packaged foods. I'm not talking about your healthy whole food packaged vegetables. I'm
talking about your packaged foods, like your cakes, your cookies, all these different things
out there. We have to make sure that we're avoiding these, a lot of the different breads,
we have to make sure that we're going in avoiding these different, really highly processed packaged
foods. And then movie popcorn is another big exposure that a lot of people get hydrogenated
oils from. When you go to the movie and you think you're putting that butter on your popcorn,
it literally is just flavored hydrogenated oil that is highly salted. Watch out for that.
Now, here's where it becomes a little bit tricky. This is when reading labels isn't
enough and you're like, are you kidding me? How is reading labels not enough? Again, this
is the point where people go, I'm just going to like quit on this health thing because
it seems so impossible. It’s just a matter of taking it one step at a time. When I tell
people that, it literally took me years to transform from a unhealthy diet to a very
healthy lifestyle. It's because I kept learning things like this, right? It didn't just all
come at once. It didn't just hit me in one night. It took years. You had to break the
bad habits. You had to learn how to navigate it and you get tons of incorrect information
and then you replace that incorrect information with the good information. It just is a process
and this is part of the process is you learning this. So, reading labels isn't good enough
and why is that? And that's because there's 0.5 grams or less in a lot of these foods
and if there's 0.5 grams or less than essentially, they don't have to list it. So, if you buy
a food and it has 0.5 grams or less per serving in it, then essentially they are not required
according to the FDA to actually go and list this.
Another thing is vegetable oils. Vegetable oils contain a high percentage of trans fats
in them. Some of them can be upwards of 5% trans fat, and like I said, if the oils were
heated, in the case of like a fried food, it's going to have a higher amount of trans
fat that we're working with in this situation. Now when you buy foods and they have vegetable
oils in it, they don't have to say it has trans fats. They can actually say it contains
no trans fats, but in fact, the vegetable oils have trans fats and if it's a fried vegetable
oil or a highly heated vegetable oil, then you're going to find that the trans fat ratio
increases. So, we have to make sure that we're aware of this. We're looking out for vegetable
oils in our foods and we're also just basically avoiding a lot of the junk processed foods
out there because you know they're going to have 0.5 grams or less of trans fats in it
because it's an inexpensive fat to put in the food.
Many of these companies are looking ways to cut costs but actually still create the food
the way that a lot of people like it. So, they got to get those fats in there cause
it tastes better that way. And as a result, they use the really low-quality fat in order
to achieve that.
Now let's talk about the healthy non non-inflammatory fats cause we talked about the canola oil,
the corn oil, the soybean oil, all of those ones that you want to stay away from. Let's
talk about the ones that are actually healthy for you. First, olive oil. Olive oil is actually
an anti-inflammatory oil. So super good oil that actually has a lot of antioxidants in
it. Great one including in your daily routine. Coconut oil is a good one, avocado oils, a
good one here, and then of course butter, so you can include those all and they're going
to have the opposite effect on your body as the trans fats will. Also, fatty fish is great,
full fat dairy, dark chocolate, and nut butters like almond butter, so these are all going
to be really good healthy sources of fats. Eggs are also a really good source of fat
that I didn't have listed here as well, so you want to make sure that you're sticking
to these good fats and if you want to learn more about good fat versus bad fat. I did
a whole video on it right up here just talking about the importance of avoiding these particular
fats and then all the good ones that you can utilize in your daily routine and also utilizing
the ketogenic diet or any type of high fat diet.
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