With all the not so new but recently publicized information about ketogenic diets and low carb efforts being littered about I’m concerned about the average Joe/Jane meaning well but not doing well. These keto/low carb efforts require high FAT intake in lieu of CARB intake. So, I thought it best to write up a quick article explaining the differences between GOOD FAT and BAD FAT.
Quick Reminder: FAT ingestion causes low (likely NO) effect on blood sugar/insulin whereas CARBS have a definite effect on both depending on the type of CARB (sugar, starch, fruit, goo packets to run 1/2 a mile…). When insulin is present, FAT is stored/not burned for energy/accumulated…
Here we go: GOOD FATs are fats that have a preferable Omega 6 : Omega 3 ratio. The avg. American consumes plenty of Omega 6 and not enough Omega 3 which has been said to create potential for increased inflammation (disease potential). So, GOOD FATS have good ratios. GOOD FATS: cold water fish (salmon, sardines, herring, crab, shrimp, scallops), animal fat from grass fed animals AND MONO-unsaturated fats from olives, avacados, macadamia nuts and lastly MCTS (medium chain triglycerides). MCTs are inexpensive, metabolized differently than other fats, burn easier as energy and therefore can aid in achieving Ketosis. Think Coconut Oil as the best source of MCT. Note on MCTs: they can do the funky on your stomach so until you find the right morning dosage don’t get too far from the bathroom.
BAD FATS: IF good fats have a preferable Omega 6 to Omega 3 ratio of 10:1 then bad fats look more like this: Safflower/Sesame seeds are 1000:1. AVOID THESE FATS: Trans Fats/Hydrogenated Fats (at all costs – or just don’t eat). Where are these TRANS FATS located? Everywhere!! Think looong shelf life because that’s what trans fats enable margarin, salad dressing, and anything else sitting in your fridge for a year without going rancid, to do. Seed oils can be concerning because of their poor O6 to O3 ratios. Choices to avoid are soybean oil, peanut oil, cottonseeds, sesame seeds, and even the FLAX seed oil is high in Omega 6 fats.
That’s it! Hope that helps steer you in the right direction next time you’re trying to make good decisions and have a choice (or too many choices in front of you).