It’s All Been a Big Fat Lie YOUR GUIDE TO FATS This information is for educational purposes only. This information should not be taken as a substitute.

It’s All Been a Big Fat Lie

YOUR GUIDE TO FATS

This information is for educational purposes only. This information should not be taken as a substitute for qualified medical advice.

REMEMBER TO SIGN IN!

• Did you Make Last Week’s Recipe of the Week?

• Chicken Vegetable Soup

• Did You Do Last Week’s Action Items?

• Hyperinsulinemia Test

• Get better sleep

• Consider supplementing

• Get some sun or Vitamin D

AGENDA

• What is the Truth About Dietary Saturated Fat, Cholesterol, and Heart Disease?

• Why Do We Still Believe Eating Fat Causes Heart Disease

• Types of Fat – the Good the Bad and the Ugly

• Action Items for the Week

• Replace bad fats with good fats

• Make breakfast Fit4God

THE DIET-HEART HYPOTHESIS

1. Eating fat raises cholesterol in your blood.

2. Cholesterol in your blood causes heart disease.

Steak, eggs, and butter will

give you a heart attack!

OH NO!

ANTHROPOLOGY• There are many cultures that eat a lot of dietary fat and don’t

have heart disease

• Masai in Africa – 60-70% of their calories come from fat in meat, blood and milk

• Inuit in Alaska – 90% of their calories come from fat in seals, whales, and other mammals

WHAT IS THE TRUTH ABOUT DIETARY SATURATED FAT, CHOLESTEROL AND HEART

DISEASE?

http://vimeo.com/12515512

http://vimeo.com/12515546

IS TOTAL CHOLESTEROL RELATED TO HEART DISEASE?• If high total cholesterol was a cause of Heart Disease, would

these facts be true?

Women: NO Relation b/w Cholesterol and HD

Elderly: NO Relation b/w Cholesterol and HD

Across Countries: NO Relation b/w Cholesterol and HD

• Across 40 studies, lowering cholesterol did not prevent HD

READING A CHOLESTEROL TEST– WHAT MATTERS IS THE PATTERN

Pattern B Pattern A

HIGH Risk for Heart Disease

HDL

Triglycerides

Small Dense LDL

LOW Risk for Heart Disease

HDL

Triglycerides

Large Bouyant LDL

HOW CAN YOU ACHIEVE THE BEST PATTERN?

Eating MORE Carbs and LESS Saturated Fat = Risk Factors for Heart Attack!

HOW CAN YOU ACHIEVE THE BEST PATTERN?

Eating MORE Saturated Fat and LESS Carbs= Heart Health!

It All Started With

Ancel Keys’ Seven Countries Study

http://youtu.be/v8WA5wcaHp4

SO WHY ARE WE TOLD TO EAT LOW FAT / HIGH CARB?

LOWFAT CODIFIED IN 1977

• 1977 – Diet-Heart Hypothesis, despite lack of evidence, became public policy

• Select Committee on Nutrition and Human Needs produced the first ever Dietary Goals for the United States

• They “took a grab bag of ambiguous studies and speculation, acknowledged that the claims were scientifically contentious, and then officially bestowed on one interpretation the aura of established fact.” – Gary Taubes, Good Calories, Bad Calories

• http://youtu.be/xbFQc2kxm9c

WHY DOES THE MYTH LIVE ON?

• Perpetuated by doctors and researchers who are protecting their pockets and reputations

• 8/9 doctors who write the cholesterol guidelines receive money from drug companies

• 2/3 of medical research is funded by Big Pharma

• Market for statins (cholesterol lowering drugs) is $25 billion

• Practitioners frequently lag behind cutting edge research by as much as 30 years

ANCEL KEYS, 1997

“There’s no connection whatsoever between cholesterol in food and cholesterol in blood. And we’ve known that all along. Cholesterol in the diet doesn’t matter at all unless you happen to be a chicken or a rabbit.”

JANUARY, 2010, LANDMARK STUDY FROM HARVARD

• Meta-analysis: 347,747 SS; 8 countries; 21 studies; 25 years

• “There is no significant evidence for concluding that dietary saturated fat is associated with an increased risk for heart disease.”

• Dr. Krauss, principal investigator: “It’s the wrong message that saturated fats are artery-clogging or evil.”

SATURATED FATS (SAFA)

• Solid at room temp

• Found in meat, coconut, avocado, butter, dairy

• Vital for bodily functions like vitamin absorption, calcium uptake, immune function, cell membrane structure

• Less susceptible to oxidation – less disease risk

• Promotes satiety + lack of insulin response = great for weight control

• Eat as much as you like

• Good source of vitamins and energy

• Coconut oil is particularly good cooking fat

• Anti-viral, anti-fungal, anti-bacterial, Alzheimers

• Liquid at room temp

• Found in olive oil, flaxseed oil, avocado, nuts, meats

• Eat as much Mono as you like, but be wary of the polyunsaturated fats in them too

Food Mono Saturated

Olive oil 75% 15%

Avocado 65% 15%

Steak 45% 35%

MONOUNSATURATED FATS (MUFA)

POLYUNSATURATED FATS (PUFA)

• Liquid even when refrigerated

• Go rancid easily, esp. when heated

• Found in grains, industrial oils, fish, nuts

• Heating causes oxidation, which results in:

• Free radical damage

• Cell membrane damage

• Wrinkles

• Arterial plaque build-up

• Associated with heart disease

• Associated with cancer

• Systemic inflammation

• Obesity

• Diabetes

• Heart Disease

• Cancer

• Autoimmune disease

• Metabolic Syndrome

• High blood pressure

• Blood clots

• Suboptimal brain development

• Depresses immune function

• Depresses neurological function

OMEGA-6 AND OMEGA-3• Total PUFA should be no more than 4% of daily calories• Omega-6: Omega-3 ratio should be 1:1• SAD has ratio of 20:1 or 30:1, causing:

ACHIEVING 1:1 RATIO

• Completely avoid industrial oils, fast food, processed food

• Purchase grass-fed beef and pastured chicken rather than conventionally raised

• 2-4 servings fatty fish (salmon, herring, sardines, mackerel) per week

• Can’t do grass fed and pastured?

• Choose lean meats and cook in good fats

• Supplement with krill or fish oil (1-3 g/day) (talk to doctor, esp if taking blood thinner or aspirin)

• Purchase grass-fed beef and pastured chicken rather than conventionally raised

• Grass fed beef 5:1, conventional beef 9:1

• Pastured eggs 1.5:1, conventional eggs 20:1

TRANS FATS

• Unnatural, hydrogenated, chemically altered, shelf stable

• Spreads, packaged foods, frozen foods, fast food, baked goods, chips, crackers, breakfast foods, cookies, candy, toppings, dressings, dips

• Key words: Shortening, hydrogenated, trans fat

• Body does not recognize them

• Body does not eliminate them

• Trans fats are absorbed thru cell membranes and ruin metabolism

• Inflammation, atherosclerosis, diabetes, obesity, immune system dysfunction

• Cause redistribution of fat tissue into abdomen (apple shaped body) Metabolic Syndrome

ACTION PLAN – WEEK 3

• Read “Your Guide to Fats”

• Action Item: Replace Industrial Oils with Healthy Fats Like Butter and Coconut Oil

• NO: margarine, shortening, canola oil, corn oil, soybean oil, vegetable oil, sunflower oil, safflower oil

• Action Item: Change your Breakfast to be Fit4God (see blog entry “Breakfast: The Big Idea List”)

• Recipe of the Week: Portobello Personal Pizzas

For kids and athletes….

For the more adventurous….