To
be more accurate, the lesson should be to eliminate excess bad fats
and oils, but to maximise the consumption of good fats
and oils. First, however, lets tackle the bad fats.
Bad fats include, hydrogenated fats, saturated fats, trans-fatty
acids and any oil that has been heated, fried, exposed to light
or air excessively. In less technical terms this includes
margarine, butter (although better than margarine), vegetable oils,
castor oils, canola oil, sunflower oil, any oil contained within
packaged foods and any cooked or heated oils or those packaged
within clear, plastic containers. Milk and dairy products
are also very high in saturated fats and so should be limited (as
discussed below).
There are several consequences of a high fat diet:
- Diabetes: According to Diabetes
UK, Type 2 Diabetes is,
in most cases, caused by being overweight. Type 2 is
caused when the body can still make some insulin,
but not enough. A diet high in fat leads to insulin production
becoming desensitised, causing poor glucose control.
There are hundreds of studies including this
one undertaken
by the Howard Hughes Medical Institute which prove, beyond
doubt that a high-fat diet dramatically increases the onset
of type
2 diabetes.
- Cancer: Research published in one of the most respected
medical journals in the world, The
Lancet has shown that women who eat 90g of fat per
day have twice the risk of developing breast cancer than those
who eat less than 40g of fat. More specifically, they
are measuring this as being a high proportion of saturated
fats such as 'high fat milk, butter, meat and some cereals
such as biscuits and cakes'.
- Arthritis: The Arthritis
Research Campaign point out that fat
is 'the most important single link between your diet
and arthritis''. If nothing else, the weight gain
from a high-fat diet will cause far more stress on our
joints and bones and the lowered oxidation caused by excess
fat can accelerate the wear and tear of our joints.
- Increased Blood Pressure: a diet high
in fat causes thickened blood and blocked arteries increasing
the likelihood of cardiovascular disease and other degenerative
diseases. According to the American
Heart Association: Eating
too much saturated fat can raise your blood cholesterol level,
which
increases
the risk of coronary artery disease (clogged arteries) and
heart attack.
These are just a few, however, what is more important to note
is the health benefits that are gained by including good
fats in your diet, namely the Essential Fatty Acids omega
3, omega 6 and omega 9 in the correct proportions. They are
called 'essential' because the body relies upon us to provide a
food source as it cannot produce them on its own.
While most diets contain ample, if not some omega 6 and omega
9, it is estimated that up to 90% of the UK are deficient in omega
3 (according to the Institute
for Optimum Nutrition).
The benefits of increasing your intake of essential fatty acids
include:
- Increased Energy
- Weight Loss
- Cardiovascular Disease Prevention
- Decrease in Symptoms of Inflammatory Diseases such as Arthritis
- Strengthened Immune System
- Improved Brain Function
- Increased Recovery and Healing Capabilities
- Healthy development of Infants
- Decreased Possibility of Infection
- Stronger Bones
- Protected Genetic Material
- Reduced PMS Symptoms
- Clearer Skin, Stronger Nails,
Shinier Hair!
More recently, studies have also highlighted the positive effects
of omega3 fatty acids on the development
of infants, in treating
ADHD
and other behavioural problems, in
treatment for depression and to treat Alzheimer’s
disease.
Among other things, omega 3 can be gained from the following
food sources:
- Flax/ flaxseed
- Hemp Seed
- Sesame Seed
- Walnuts
- Brazil Nuts
- Avocado
- Almonds
- Salmon, Trout and other Freshwater Fish
- Soy
- Many Leafy Green Vegetables
- Spinach
- Pumpkin Seeds
However, the most effective way to ensure
that you are consuming the recommended amount of EFAs is to take
a
high-quality, organic
oil supplement such as Udo’s
Choice. Udo's Choice ensures that a correct balance
of high-quality EFAs are delivered to your body on a daily basis.
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