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).
What’s the problem with Carbs (carbohydrates)? Nothing! Nothing….UNLESS, you eat too many or all you eat is carbohydrate.
Consider 2 conditions: Quantity and Quality
Quantity: If you eat too many calories you will very likely gain weight. Eating too many calories is a highly relative event. It’s relative to yourself and no one else. It’s relative to your genetic disposition (look at your parents) and it’s relative to your level of activity (more likely a lack of activity). Simply put, people who are overweight and/or are suffering from symptoms of metabolic syndrome may very well be consuming too many calories. Not all! But, many! Therefore, the 1st order of business/effort for someone desiring to get better/healthier/lose weight is to EAT LESS. This is by no means the end all, be all, fix all as there are many other circumstances that prevent success in the face of calorie cutting. But it’s a logical start.
Quality: The glycemic scale measures a carbs impact on blood sugar (and thereby, insulin release). It’s range is 0-100 with 100 being “high glycemic” and causing the most rapid rise in blood sugar. Carbs range all up and down this scale e.g., white bread is very high whereas veggies tend to be very low (slow) in causing blood sugar increases. People who are diabetic or who are pre-diabetic or who are living la vida high-carb should heed this index. Having steady blood sugar is ideal. Processing is a necessary and almost unavoidable event in today’s world and carbs have many aliases (maltodextrin, cane sugar, glucose, lactose, fructose, sucrose, sugar, corn syrup….on and on…) so just be aware that long ingredient lists tend to indicate more processing/more sugar potential – exercise caution.
I say again – EVERYONE IS DIFFERENT. Whereas some folks are carbohydrate sensitive (they readily clear excess glucose) others are the opposite (cells are insulin insensitive causing a buildup of glucose AND insulin as they have no where to go – an issue compounded by continuous feedings) and have high glucose levels which typically results in Type 2 diabetes.
One very well known fact is that with the presence of insulin, the body’s ability to oxidize (use/burn) FAT as a source of energy is inhibited. Eating CARBs causes an immediate response from the pancreas – a release of insulin.
One might consider this carb = insulin release = fat storage/non-fat oxidation sequence when he/she chooses to indulge in the non-science/sense (to date, to my knowledge, there is NOT a single study proving/supporting this dogma) supported notion that eating 6 (several) meals a day is a viable means of losing weight. 6 opportunities to store/not burn FAT! Woo hoo!!!
Posted in Activities, Bodybuilding, Corporate Wellness, Endurance Exercise, Female Training, General Health & Fitness, Military Veterans, Nutrition, Physique, Ranger School, Recovery
Tagged Blood Pressure, body, burchfitness, columbus georgia, cross training, Diabetes, nutrition, Weight Loss, Weight Management