The Reason Why You Need Good Fats and How to locate Them

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Best Healthy Fat Sources (You May Be Surprised…) Thomas DeLauer.
So, when we think of eating fat, we think of an oil, a fat, just a simple fuel, right? We don’t really think of fat as having vitamins, minerals, and properties, from a health perspective. It’s so easy to just classify fat into one category, but there are so many different kinds of fats. I mean, we know Omega-3’s exist, right? So, why don’t we take a look at different foods that have different fat profiles to determine what the healthiest fats are for just overall health..
Now, this doesn’t matter if you’re on keto or if you are not on keto or if you’re doing any other kind of diet regimen, it just doesn’t matter. These are just healthy fats in general to explain the diversity. You don’t want to just eat one kind of fat. So, these are sort of are the combinations of fats that I recommend getting just sometime throughout the week to just get good healthy sources..
So, the first fat that I think is absolutely underrated is going to be fat that comes from macadamia nuts. People think that because macadamia nuts taste super good that they don’t have a good quality fat in them. The fact is they are very high in what is called palmitoleic acid..
Now, palmitoleic acid is an Omega-7 that does some really powerful things. First and foremost, Omega-7’s make Omega-3’s more readily available. There’s sort of a competition system going on in the body that essentially when Omega-7’s come into play, Omega-3’s become more readily available..
Now, the other fat that is in macadamia nuts is going to be Omega-9’s. Omega-9’s or oleic acid. So, Omega-9’s trigger something really cool in the body, it’s called oleoylethanolamide or OEA..
So, basically, a pathway known as PPAR, which dramatically improves satiety as well. So, basically, we get a big benefit of satiation, of some fat burning, but then we also get the utilization of Omega-3’s a lot better. Now, there’s one other thing that macadamia nut oil or macadamia nuts do, and that’s, it stimulates lipolysis, specifically, from the white adipose tissue..
People think vitamin E is great for the hair, skin and nails and all that stuff, but vitamin E inhibits protein kinase C, but also inhibits what’s called cyclooxygenase enzyme-2. Have you ever taken ibuprofen or aspirin before? You take that to try to reduce COX-2, to reduce pain. Did you know that vitamin E from a natural source can help with that too? So, it modulates inflammation by targeting what’s called interleukin-6..
Okay. The next one that I want to mention is going to be olive oil. Now, I’m not going to spend a lot of time on olive oil because we know the benefits, right? But the big thing I want to talk about with olive oil is the monounsaturated fat, which means we get all the properties of a non-saturated fat, but in a little bit less stable that we could actually drizzle on some stuff..
Liquid peroxidation is where these fats can essentially go rancid inside your body causing inflammation. So, that means you need fats like olive oil that have fat bound reactive oxygen species scavenging effects to basically circulate and stop that effect. So, olive oil definitely a little bit here and there. You don’t need to load up with it. I recommend getting a good diversity of fats..
There was a meta analysis from Japan that took a look at 21 different studies with over 348,000 participants and they found that there was no correlation between an increase in heart disease and stroke in those that consumed a high amount of saturated fat or those that consumed a low amount of saturated fat..
https://www.ncbi.nlm.nih.gov/pubmed/20685950?dopt=AbstractPlus.
It’s not the saturated fat that’s the issue. It’s inflammation and sugar that’s the issue. Coconut oil, if anything, is going to combat some of these negative, gram negative bacteria that could cause inflammation and other bad things within our body..
Anyhow, I hope that this gave you a different perspective on fats. Okay. That they’re all not the same. You can’t just go have soy bean oil and it’s the same as olive oil. You can’t just have macadamia nuts and it’s the same as walnuts. Okay. They’re all different, and these are my picks for just a healthy lifestyle. I could go into detail with the other fats and talk about benefits and cons, but let’s keep it simple for today. So as always, make sure you’re keeping it locked in here on my channel and I’ll see you in the next video.

Chemistry and biology of different types of fat. Why trans-fats are so bad? This video is available for instant download licensing here: https://www.alilamedicalmedia.com/-/galleries/narrated-videos-by-topics/health-and-fitness/-/medias/7d782474-4812-496a-979c-cd2ceb2bcfb0-unsaturated-versus-saturated-versus-trans-fats-narrated-animat.
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Contrary to popular belief, not all fats cause heart diseases and are bad. In fact, most fats, in adequate amounts, are required for normal bodily functions, especially brain functions. There are also good fats that actually decrease the risks for cardiovascular diseases..
A fat molecule is composed of a glycerol head and three fatty acid tails, each of which is a long hydrocarbon chain a carbon skeleton bound to hydrogen atoms. When all the carbons are fully bound to hydrogens, the fatty acid is said to be saturated all the bonds between carbon atoms are single, and the hydrocarbon chain has a straight shape. A fat molecule made entirely of saturated fatty acids is a saturated fat. Due to their straight tails, saturated fats are compact and solid at room temperature..
On the other hand, when the hydrocarbon chain has fewer hydrogens, it is said to be unsaturated. Instead of binding to a maximum number of hydrogens, some carbon atoms bind to each other via a double bond. The presence of double bonds may bend the hydrocarbon chain, creating gaps between molecules, making them less compact. As a result, unsaturated fats are usually liquid at room temperature. A fat molecule that contains only one double bond is a monounsaturated fat, while one that has multiple double bonds is polyunsaturated..
Dietary fats provide fatty acids for the synthesis of the cell membrane a vital component of all animal cells. The gaps in unsaturated fatty acids provide membrane fluidity, facilitating membrane transport and cellular signaling. While both types of fats are needed for an optimal composition of the cell membrane, too much saturated fat, which is commonly the case in a typical American diet, would make the membrane rigid and hinder cellular responsiveness. Membrane fluidity is most important in the nervous system, where neuronal response requires extremely fast cellular communication. A certain ratio of unsaturated to saturated fatty acids is also required for the formation of myelin – the insulating material that wraps around axons of neurons and speeds up the conduction of electrical signals..
The body is capable of synthesizing all the fatty acids it needs, with the exception of polyunsaturated fatty acids omega-3 and omega-6, which must be obtained from the diet. These are known as essential fatty acids..
In general, unsaturated fats are healthier than saturated fats. Unsaturated fats decrease the risks for heart disease by reducing the amount of bad cholesterol, LDL, and increasing the good cholesterol, HDL; while saturated fats increase both good and bad cholesterol. But not all unsaturated fats are equal. In fact, a type of unsaturated fat, known as trans-fat, is the unhealthiest of all!
A double bond can give rise to 2 possible configurations: cis and trans. Cis is when the 2 hydrogen atoms are on the same side of the bond, while trans is when they are on the opposite sides. A cis double bond bends the fatty acid molecule, while the somewhat more symmetric trans configuration does not. A trans-fat is therefore similar in structure to a saturated fat. More importantly, trans-fats rarely occur in nature so the body does not have the necessary enzymes to break them down. Diets rich in trans-fats increase the bad cholesterol LDL and reduce the good cholesterol HDL, having the most detrimental effect on blood vessels..
Trans-fats are found mainly in partially hydrogenated oil products, such as margarine. Because unsaturated fats are less stable and spoil faster, food manufacturers add hydrogens to make them more saturated through a process known as partial hydrogenation. This process not only prolongs shelf-life of vegetable oils, but also turns them into solid, or semi-solid products, which are preferred by commercial bakers for their low cost and wide range of different textures. Unfortunately, partial hydrogenation also converts some of the cis double bonds into trans configuration, producing trans-fats.

STOP CALLING THEM HEALTHY FATS!!! This is a really bad habit that I’m in as well as most people who are interested in health in general. “Healthy fats” is really a misnomer. This term is the result of years of bad research… and it needs to stop..
3:41 lolz.
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Saturated fat long has been considered a no-no in a heart-healthy diet. The American Heart Association recommends limiting saturated fat, because it can raise bad cholesterol in your blood, increasing the risk of heart attack and stroke. But a recent study shows saturated fat may not be bad for you after all. For some people, this new information may make eating a healthy diet more confusing than ever..
In this May Clinic Minute, reporter Vivien Williams talks to cardiologist Dr. Stephen Kopecky about the facts on saturated fat..
More health and medical news on the Mayo Clinic News Network http://newsnetwork.mayoclinic.org/

So dietary fats can be a very confusing topic. In today’s video Dr. Serrano breaks it down and let me tell you this will blow your mind. If you have ever had a questions about what kind of fats you are eating you need to watch this on to the end..
We talk about all the different fats and how they effect your body from gaining muscle to causing heart disease..
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In this video I discuss the major types of fats, saturated fats, unsaturated fats, trans fats, monounsaturated fats, and polyunsaturated fats. I also discuss healthy fats, and unhealthy fats, as well as omega 6 and omega 3 fatty acids..
Transcript, partial.
So, what are the different types of fats? There are 2 general types, saturated fats and unsaturated fats. Unsaturated fats have 3 different sub-types, trans fats, monounsaturated fats, and polyunsaturated fats.
Fatty acids are made up of long chains of carbon atoms and hydrogen atoms. Some carbon atoms are linked by single bonds, and others by double bonds…
In saturated fat, all of the carbon atoms are saturated with hydrogen atoms and do not contain double bonds between the carbon atoms, this gives the molecule a linear formation..
Research suggests that saturated fat affects cholesterol levels by increasing overall LDL, increasing HDL, and increasing LDL particle size. The American heart association recommends limiting saturated fat intake to 5 to 6% of total daily caloric consumption. So, according to that recommendation, if you are consuming 2000 calories per day, no more than 120 should come from saturated fats..
Unlike saturated fats, unsaturated fats have at least one double bonded set of carbon atoms in their structure. This double bond can take on one of 2 formations. It can be a cis configuration or a trans configuration. In the cis formation, the hydrogen atoms are on the same side of the double bonded carbon atoms, and in the trans formation, the hydrogen atoms are on opposite sides. Let’s take a look at the trans configuration, or trans fatty acid..
Trans fats are solid at room temperature and usually have a high melting point. There are natural and artificial trans fats. Natural trans fats, also known as ruminant trans fats, typically make up 2 to 5% of the fat in dairy products and 3 to 9% of the fat in beef and lamb. Several review studies have concluded that a moderate intake of ruminant trans fats does not appear to be harmful..
Artificial trans fats are another story. Artificial trans fats are formed when manufacturers turn liquid oils into solid fats through a process called hydrogenation. Hydrogenation is a process by which vegetable oils are converted to solid fats simply by adding hydrogen atoms. Hydrogenation increases the shelf life and flavor stability of foods..
Many institutes recommend completely eliminating artificial trans fats from the diet. Keep in mind that products can be listed as “0 grams of trans fats” if they contain 0 grams to less than 0.5 grams of trans fat per serving. You can also spot trans fats by reading ingredient lists and looking for the ingredients referred to as “partially hydrogenated oils.”.
Monounsaturated fat. It has a cis molecular formation, where the hydrogen atoms are on the same side, this gives it a bend, or a kinked like formation. Monounsaturated fats have only one carbon double bond in their molecule. They are usually liquid at room temperature and have lower melting points than saturated and trans fats..
They are thought of as generally being good for health, especially when chosen over saturated or trans fats. But, it’s always about moderation; any fat can be unhealthy when consumed in unreasonably high quantities..
The last type of fat on our list is polyunsaturated fat. It also has a cis molecular formation. Again, the hydrogen atoms are on the same side, also giving it a kinked formation. Polyunsaturated fats have more than one unsaturated carbon double bond in their molecule. They are typically liquid at room temperature, but start to turn solid when chilled. Polyunsaturated fats are generally classified by their Omega numbering. The omega carbon is the carbon atom at the end of the hydrocarbon chain. There are 4 types of omega fatty acids, 3, 6, 7, and 9. These are determined by where the location of the 1st double bonded carbon atom is located..
The Omega 3 and 6 fatty acids are considered essential, because the body cannot make these..
Research suggests that omega 6’s can have inflammatory effects, and omega 3’s can have anti-inflammatory effects. So, the ratio of these fats has been shown to be important..
So, which types of fats should you eat? It is probably best to minimize saturated fats as best as you can, eliminate artificial trans fats completely. Eat a variety of foods from good sources that provide mono and polyunsaturated fats, while keeping an eye on your omega 6 to omega 3 ratio, and always listen to your body and monitor how you are feeling, that’s usually the best guide..
Other sources….
http://www.webmd.com/diet/guide/types-of-fats-topic-overview.
http://authoritynutrition.com/saturated-fat-good-or-bad/.
http://authoritynutrition.com/why-trans-fats-are-bad/.
http://www.healthaliciousness.com/articles/high-omega-3-foods.php

Fats are essential in our diet. They help us feel satisfied with our meals and add flavor to our foods. Consuming certain fats as part of a balanced diet can actually help lower cholesterol and blood sugars. Sarah Meyers, University of Michigan registered dietitian, explains which types of fats provide these important health benefits.