It's low fat, so its healthy...right?

Wrongo! I frequently get folks in my office who insist on describing everything they eat as, “healthy” and “fat-free,” using the words interchangeably. I'm not sure if they're trying to convince me, or themselves, but what they've missed is that eliminating fat in our diets can leave us hungry, unsatisfied, excessively eating empty calories, unsatiated, stupid-cranky (due to poor blood-sugar control) and typically eating more calories by the end of the day than those who incorporate fat appropriately. Most people, who limit fat when they limit calories, as part of a weight-loss diet, feel more like they are “dieting,” than those who simply limit calories. Did you know that fat is essential, even in a heart-healthy diet? Did you know that some vitamins are only absorbed by way of the fat we consume? Fat is extremely beneficial - the problem is - we either cut it out completely, eat too much or eat the wrong kind.

Low-fat diets became popular in the 80s and 90s. Another “Fad Diet” I wish would just DIE. Another food meant for enjoyment, with great importance to our bodies, in moderation, that we’ve chalked right up there with being “evil” along with carbohydrates, alcohol and the like. Many high fat foods, eaten as part of a varied, nutritionally dense diet, give us strength, nourishment, help us think, regulate our moods and very importantly - provide enjoyment… all in moderation.

A long, long time ago, we ate all kinds of meat (our greatest source of saturated, bad, fat) - the meat our strong men hunted and killed for us. Way to go manly men! Pretty sure I’ll keep this in mind next time I’m fighting for a good sale at the meat counter with 2 screaming toddlers – think I’d prefer the loin cloth and machete - or better yet, make my man do it (loin cloth optional ;)). There are all kinds of arguments from scholars and homemakers alike, as to what God meant for us to eat, Biblically speaking. Some have misconstrued, re-worded, stretched and/or taken out of context, every passage they can find, to make their (unimportant) point. If you want proof, just spend a couple of minutes on Google in this topic area, then discount everything you’ve read! I’m not here to prove anything, to tell you God does or doesn’t want you to eat meat. What I will point out however is that the common trend throughout the Bible, is that meat (and the saturated fat found in meat) was typically mentioned with regard to special occasions and always in limited amounts. In fact you wouldn’t dare binge on it, or you’d run out before the end of winter – a concept that never hit home until I moved to KY - burrrrrr. I will also point out that too much saturated fat over time, can lead to a host of deadly diseases, proven over and over as something that should be limited.

So what did we eat the rest of the time? Well, most diets, aside from a plethora of grains, (no low carb diets here), were full of fish, nuts, seeds, olive oil, legumes… things that were readily available. Funny, how the things God provided the most of, are the best things for us (nutritionally speaking), chalked full of Monounsaturated fats, Omega Fatty Acids, fiber and protein – extremely healthy for our psyche, bodies and hearts.

What does this mean today? Well, we need to limit our saturated (animal) fat, and eliminate Trans fat (created by us to mimic Saturated fat) in our diets. Be concerned with buying “low fat” or “fat free” versions of items with unhealthy fats (and reducing their consumption), milk/cream/cheese/yogurt and meats (white meats like pork-loin, venison, white meat chicken, white meat turkey, sirloin and lean ground beef are lower fat forms of "meat" that can be eaten more often). The nutritional integrity of these items is not affected by their fat removal. High fat foods you should enjoy in their full-fat form, in moderation, are peanut butter (*big cheesy grin*), walnuts and other nuts, Olive Oil, Canola Oil, Avocado, Salmon and most other fish. Do your best to limit all other types of added fats as well – i.e. processed foods with added poly-unsaturated fats, that are simply, unnecessary.

Remember, any fat is high in calories, so its crucial to practice portion control – no nut bowls lying around the house! No incessant snacking on trail mix and the like. These are easy ways to blow your calories and gain excessive weight (or prevent yourself from losing), which is never a “healthy” choice. And no, frying a Twinkie in Peanut oil does not make it healthy, however, if you’re going to get high calorie, fast-food anyway, choose something like all white meat chicken (full of protein, low in calories), choose somewhere that cooks in peanut or canola oil, (as to make the best use of the calories/fat eaten), and limit your portions!

The Mediterranean diet does a great job of incorporating good fats into a very heart-healthy, blood-sugar-controlled diet.

A word on non-animal sources of Saturated fats…

Coconut oil – a Saturated fat, with little to no substantial, or credible evidence lending to its consumption being healthy in any amount. Avoid.

Dark Chocolate - huge, medically and scientifically proven, peer-reviewed health-benefits, that out-weigh its Saturated fat content, in its purest form, at a maximum 1 oz per day!