What are the best fats to eat? The idea of low carb and high fat diets called
ketogenic diet are sweeping the nations and thousands of people are having great
great results in losing weight and getting healthy, but we also have to
understand why the fats are healthy and why they're not healthy and that way we
can not only lose weight but we can sustain health in the long run because
it's very possible to eat the wrong kind of fats lose the weight and appear to be
healthy in the short term but we all want that health for the long term
coming right up am Dr. Ekberg with Wellness For Life and if you'd like to
truly master health by understanding how the body really works make sure that you
subscribe and hit that notification bell so that you don't miss anything the best
fats to eat are the ones that are naturally occurring in food already and
then we're talking about meat fish avocado nuts and seeds but of course
these have to live and grow in a way that's natural and normal and healthy so
if we eat meat there's nothing wrong with that and yet the fattiest piece of
meat you can as long as it is grass-fed and organic the same thing with the fish
eat the good fish the tasty fatty fish but make sure that it is a healthy that
they raised it healthy that it's not farm raised that it it is wild caught
and that it is one of the species that doesn't have a whole lot of mercury so
you want to find something kind of low on the food chain so most small fish and
salmon are generally totally fine the larger predatory fish like tuna and
swordfish etc. They often have tons and tons of mercury because they're high on
the food chain and they accumulate these things over time
avocado is a great great food eat as much as you can
nuts and seeds are also great but you want to try to eat them raw and it also
shouldn't be the majority of your your food it shouldn't be like its own
food group because it has a lot of Omega 6s and you can throw off the balance a
little bit but in general as long as you eat things that are healthy and natural
then the fats occurring in these foods are protected as long as they're in the
food and as long as they're uncooked so you cook them minimally or you eat them
raw and that's how you get the good fats out of them so these fats could be
saturated or polyunsaturated or monounsaturated and the more saturated
fat is the more stable it is because it's saturated it doesn't get oxidized
but the main key is they should be unprocessed so the other category of
fats besides naturally occurring are the added fat so sometimes it's hard to get
enough calories to get enough fat to sustain a ketogenic diet especially if
you're very insulin resistance and you have to cut your carbs way way way back
by only eating naturally-occurring fats and this is where you can go to some
added fats and when people ask me what fats to add I'll tell them three things
above all others because they're inexpensive they're generally good
quality available and I'm talking about butter extra virgin olive oil and extra
virgin coconut oil because you can find these in lots and lots of places you can
find grass-fed organic butter you can find extra virgin organic olive oil and
same thing with coconut oil then if you like you can also if you find good
quality you can also use lard or bacon fat so why are these the good ones
because they are saturated and therefore they are stable and the worst thing
about a fat is when it gets rancid because now it's toxic and it doesn't
matter how healthy it used to be a week ago or a couple of days ago once it's
rancid now it's poison to your body so these are essentially the things that
stay fresh without needing even refrigeration you can prolong it
with refrigeration but they really don't need a whole lot of refrigeration and in
the fridge or freezer they'll keep for for months and years
the only other fat that we want to talk about are cold-pressed oils so there are
certain things that you can get cold-pressed and we're talking about
things like flaxseed and walnuts and macadamia and think and avocado so if
these things are truly processed cold-pressed and they haven't done
anything else to them they haven't filtered them they haven't heated them
they haven't refined them in any way then this is still a healthy food but it
is very very very sensitive to heat and oxygen and it has a terrible shelf-life
and the other thing that people don't like or don't know about these that is
if if they're healthy then they're also gonna have a very strong flavor so a
truly unrefined cold-pressed avocado oil is gonna have a very very strong flavor
same thing with with walnuts or macadamia it's gonna have a strong
flavor of the food it's made from so therefore if you use it for salad
dressings then it'll pretty much take over so if you like that that's still
perfectly fine just keep in mind that they have a short shelf life and they
need to be kept in the fridge or even freezer to last for any amount of time
what makes these good again is that they're minimally processed and for the
top five here they are saturated and that's why they're stable the
cold-pressed is very unstable because it is made from plant material and there's
gonna be a lot of unsaturated Poly-unsaturated oils in there to react with the
oxygen so it's healthy as long as you keep it cold so that's the main thing to
understand about fats that these we use for fuel primarily and these have some
other more detailed purposes but saturated fat is not bad as long as you
keep your carbs down because in the absence of insulin you're going to burn
these fats for fuel and they're going to be very satisfying you're going to eat
less often you're gonna eat less total amount of food because they satiate you
very well so eat unprocessed minimally processed and the butter extra virgin
olive oil and the extra virgin coconut oil are the ones that are widely
available they're inexpensive and they have a stable long shelf life you know
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