Discover the metabolic syndrome diet: the best diet to become symptom-free again
The metabolic syndrome is the basis of various prosperity diseases as we know them today. That is why it is important to determine the metabolic syndrome at an early stage. So that something can be done on time, among other things with the help of the metabolic syndrome diet. When are you working to develop the metabolic syndrome?
The guideline for this is simple and as follows:
In women: waist circumference more than 88 centimeters
In men: waist circumference more than 102 centimeters
Metabolic syndrome diagnosis
The diagnosis can be made with certainty if two or more of the following symptoms are also present: ‘overweight, insulin resistance, high blood pressure, disturbed cholesterol levels and increased triglycerides’. Do you want to know if you are overweight too? Then do the overweight test.
Insulin resistance can be recognized by the following symptoms:
Weight gain when eating carbohydrates
Fatigue and energy dips after meals with carbohydrates (blood sugar dips)
Thicker on your love handles
Strong urge to be sweet
If you suffer from three or more symptoms then chances are that you have insulin resistance. The last three symptoms of the metabolic syndrome can be determined by your doctor.
Metabolic syndrome diet
The starting point is that the food is organic (EKO and Demeter) and preferably sustainable, so preferably comes away. I always choose as much pure, unprocessed food as possible. In BIO crops there are, on average, 20 to 40% more antioxidants than in conventionally grown crops and 4 to 30 times more salvestrols (a protective substance against cancer).
The products from the food industry such as ready-to-eat food, packaged food, sweets, pretzels and soft drinks do not occur in the metabolic syndrome diet. Vegetarians and vegans can adjust the metabolic syndrome diet as needed. Incidentally, most vegetarians and certainly vegans do well to take extra vitamin B12 (in egg yolk and dairy) as a supplement.
15 Health benefits of Omega 3 + Ultimate Nutritional List
Omega 3 fatty acids are healthy. That is something that all health organizations and food experts fortunately agree. More and more food producers are responding to this and you see the slogan ‘omega 3’ on the packaging.
Many health claims are made about omega 3. But are all those claims true? I searched out which health claims have a proven scientific basis and share them here.
What you will discover in this article is:
Why one omega 3 fatty acid is not the other
Why you should pay attention to omega 6 (not why you think)
Why fish is so important
What are the health benefits of omega 3
The top 30 – ultimate – omega 3 diet
The most important omega 3 fatty acids
Omega 3 fatty acids is a collective name for a group of 11 different polyunsaturated fatty acids.
One of these fatty acids is by far the most important, namely alpha-linolenic acid.(ALA)
ALA is the most important because the other 10 omega 3 fatty acids, by the body, can be made from ALA if this can not be taken from the diet. We therefore call ALA an essential fatty acid; a fatty acid that can only be obtained via the diet.
EPA and DHA
Other important omega 3 fatty acids are eicosapentaenoic acid (EPA, from EicosaPentaenoic Acid) and docosahexaenoic acid (DHA, from DocosaHexaenoic Acid).
It is these EPA and DHA fatty acids that are extremely important for our health.
A deficiency of omega 3 fatty acids is associated with, among others, cardiovascular disease, depression, lower intelligence, cancer and arthritis (source, source).
Despite the fact that EPA and DHA can be made from ALA, we are always looking for foods with these fatty acids. This has to do with the conversion of ALA to EPA and DHA. This is a process, in our body, which is difficult.
It is estimated that only 0.3% to 10% ALA can be converted to EPA. However, the conversion from ALA to DHA is even more dramatic; it is estimated that only 0.01% ALA can be converted to DHA (source).
EPA and DHA fatty acids are found in fish, shellfish and crustaceans and algae. ALA is found in certain plant foods.
In foods that contain EPA, there is always DHA and vice versa. That makes a difference with the composition of your diet.
ALA which can not be converted to EPA and DHA is used by the body as an energy source or stored as fat like other fats (with a calorie surplus).
EPA and DHA are active forms of omega 3 and are not used as energy but are used in important processes (such as fighting inflammation) in the body that serve our health.
Health benefits omega 3
The fact that omega 3 fatty acids are important for health is clear. The health benefits are almost too much to mention. But we are going to make an effort.
20 Tips to Quickly Reduce Your High Blood Pressure Without Medications
Do you have a high blood pressure? And do you want to lower this blood pressure in a natural way without taking blood pressure reducing drugs as ace inhibitors? Then this article is written for you!
Remember, the subject of high blood pressure is quite complex and it contains a number of contradictions.
For example, there are doctors who are firmly convinced of lowering blood pressure with blood pressure lowering drugs (antihypertensive drugs) while other doctors find the whole idea of blood pressure reducers complete nonsense and money whiskers.
But do not worry, because this article is going to create a lot of clarity.
This is what you will discover:
Why blood pressure lowering medication does not cure anything
How often high blood pressure (hypertension) occurs globally
14 proven nutritional tips to lower your blood pressure
Which sites you can better skip when it comes to info about blood pressure
How many years of life will go off on average if the blood pressure is too high
What is blood pressure?
Blood pressure or tension is the force with which the heart pumps blood into the blood vessels, ie the fluid pressure in the arterial system. Blood pressure is shown with upper pressure (systolic) and negative pressure (diastolic), separated by a slash, for example, RR (Riva-Rocci) 120/80 mmHg.
At the top pressure, the pressure is highest as the heart contracts and the blood pushes the body. In the case of underpressure, this pressure is lower since the heart then relaxes. In short, you have to see the heart as a kind of pump.
What is (too) high blood pressure?
A (too) high blood pressure, also known as hypertension, means that there is too much pressure on your blood vessels. The result is that the blood vessels become harder and stiffer and the elasticity deteriorates. This increases the chance of arterial calcification. The result is that blood vessels can tear more easily.
A high blood pressure is related to:
Heart and vascular disease
Damage to organs or vessel walls
Cerebral hemorrhages and strokes
Overweight and obesity
Diabetes type 2
Of course, we are talking about long-term / chronic high blood pressure, not about a temporary high blood pressure that we all have, such as during a stressful event or sports activity.
That is why you should always sit for at least 5 minutes before you can measure your blood pressure. Over a period of several months (with risk profiles faster), different measurements are made to get as accurate a picture as possible of the blood pressure.
Incidentally, it is arbitrary where the boundary lies between a ‘normal’ and ‘too high’ blood pressure. That is why a few guidelines have been drawn up. These come from the European Society for Cardiology.
For adults, high blood pressure (hypertension) means that the blood count is more than RR 140/90 mmHg.
In the previous guidelines, the blood value 130/80 mmHg was aimed for, but research showed that people did not benefit from these low values and that it was not a realistic goal.
That is why we now aim for the systolic blood pressure of less than 140 mmHg. With 80-year-olds, that value is 140 to 150 mmHg.
If blood pressure is measured at home, it should be less than 135/90 mmHg. This is because at home the blood pressure is slightly lower than when you visit a doctor.
You can also measure your blood pressure at home if you have a blood pressure monitor for home use. Choose approved and reliable meters such as Beurer, Microlife or Omron.
How often does high blood pressure occur globally?
The prevalence figures are as follows:
“There are almost 900 million people in the world with hypertension, and there are almost 3.5 billion people with elevated blood pressure that doesn’t quite meet the definition of hypertension,” said study lead author Christopher Murray. He directs the University of Washington’s Institute for Health Metrics and Evaluation in Seattle.
In the 30-70 age group, 31.4% of people have high blood pressure, which is about. A percentage of 37.4% applies to men and 26.2% for women.
The graph also shows the explosive growth in how often hypertension occurs in the past decades. Time for an action you will say!
As the age increases, the percentage of hypertension increases, which, incidentally, declines again at an advanced age (80 years and older).
It is noteworthy that blood pressure rises with age in Western countries. For example, a study from 1929 with participants of traditional African natives in East Africa shows that blood pressure in men decreases as age increases. Also in the traditional Inuit, you see the same trend, just like the Kuna.
When these Africans, Inuit or Kuna come into contact with the western lifestyle, this effect reverses and blood pressure rises as the age goes up.
Hypertension is also a major problem worldwide. According to estimates from the World Health Organization, 7.5 million people worldwide die from high blood pressure (source) every year. That is 12.8% of all deaths.
Symptoms of high blood pressure
There is a whole line of symptoms of high blood pressure. Here are the most important ones:
A headache and dizziness
Nausea and vomiting
Shortness of breath
Problem with visibility
Blood pressure lowering medication does not cure
You might think that you are using medicines to cure something, and finally, they are also called medicines.
But no, there is little of that. Almost all medication does not cure diseases, but suppresses the symptoms of the disease. It is symptom relief, often without looking at the underlying cause. Not only that, because almost all medicines lead to (annoying) side effects.
If you think about it, there is a cure for a disease by tackling the cause and not a revenue model. Because of this, you ‘lose’ the patient instead of being in the medication for the rest of her or his life (and therefore pay money).
The idea of symptom management without looking at the cause also applies to blood pressure lowering drugs. You do not cure high blood pressure.
For example, if you look at ‘calcium channel blockers’ at a molecular level, they cause them to disrupt certain mechanisms that allow blood vessels to relax and expand. The result is that blood pressure drops.
But other consequences are a series of side effects, such as fluid retention (edema), slight palpitations, intestinal complaints, headache, dizziness, gum problems etc.
In order to solve the cause of hypertension, particular attention must be paid to the dietary pattern.
8 Proven Health Benefits of Olive Oil + Best Variant
There is a lot of disagreement on fats in your diet on earth. From the seventies, there was a call for less fat to eat. They would cause overweight, high cholesterol and cardiovascular disease.
Nowadays many scientists come back to this and fats do not appear to be as unhealthy as they thought. But there is one type of fat/oil that everyone always knew is healthy, and that is olive oil.
There is actually no person on earth who claims that it is unhealthy. And that is because olive oil has many healthy effects on the body.
In this article, I will teach you all these benefits.
In addition, you will learn in this article:
What type of fats olive oil consists of
Why you can heat your olive oil perfectly
How this oil improves your cholesterol levels
Why olive oil reduces the chance of cancer
Which type of olive oil is the best
Why is olive oil so healthy?
There is always a lot of fuss about fats and oils. There has been a long time that fats oils have only been negative in the news.
This has had everything to do with the fact that there is one big study (Keys from the 60s) that has linked the eating of fats to cardiovascular diseases. And then it is mainly saturated fatty acids, which you mainly find in animal products. You can think of cream butter here. As a result, many people have started to eat more margarine and vegetable oils with the idea that this is much healthier.
If you look at olive oil, olive oil is indeed a healthy alternative. But people are also going to use a lot more sunflower oil, palm oil and corn oil.
In recent years, however, it has come to light that there is no scientific link between eating saturated fats and the risk of cardiovascular disease (source, source). But still, many people eat vegetable oils and use them for baking. And that while it has been found that just the most vegetable oils are not healthy at all. And that has everything to do with the ratio of omega-6: omega-3 fatty acids.
Omega-6 ratio: omega-3
To understand why olive oil is so healthy, you first get a little insight into fatology.
You can divide fats into unsaturated fatty acids and saturated fatty acids. You can simply remember that saturated fatty acids are hard at room temperature and unsaturated fatty acids are liquid at room temperature. An example of a saturated fatty acid is butter and an example of an unsaturated fatty acid in olive oil.
A small side notes: You also have margarine, which actually consists of unsaturated fatty acids but which is hard at room temperature. It has been chemically processed at the factory and mixed with trans fats, making it hard at room temperature. This actually shows how unhealthy this fat is.
8 Essential Tips to Eat Sugar-free + 3 Recipes and Schedule
Sugar-rich food products increase the risk of tooth decay, cardiovascular disease, type 2 diabetes and weight gain. Sugar-free food is good for health in that respect.
But even if you eat completely healthy, you still get sugars inside. In this article, I give you several tips to drastically reduce your daily sugar intake.
What you learn in this article is:
What I really mean with sugar-free food and drinks
Why sugar addiction is bad for your health
How you can avoid being fooled inside the supermarket with 2 tips
How many hiding names food manufacturers use for sugar (the number is higher than you think
3 Delicious sugar-free meal recipes
Why you want to eat sugar-free as much as possible
If you’ve ever tried to cut down on sugar, you know how incredibly difficult it can be. On some days it even seems impossible to eat sugar-free. Why is it that your brain has such problems with reducing sugar?
Sugar causes opiate-like effects and affects dopamine activity in the brain’s reward center. Sugar is admittedly not as addictive as drugs, but there is some resemblance (source).
Added sugar in food products is the worst ingredient in the modern Western diet. Sugar is preferably added in half of all foods in the supermarket. Added sugars have harmful effects on our metabolism and provide a greater risk of various diseases of the diseases (source).
Many inhabitants of Western countries consume enormous amounts of refined sugars, in some countries about 67 kg per year. That is on average more than 500 calories a day alone of sugar.
In the timeline below (source) you see that the consumption of sugar and the increase of obesity in the Western world are interrelated:
The exact amounts of sugar vary from research to research, but it is clear in any case that we eat more sugar than is good for us (source).
Several studies show that consuming large amounts of sugar can lead to serious metabolic disorders, including insulin resistance, bad cholesterol levels, high blood pressure and a disturbed blood sugar level (source, source).
In the video below the dangers of added sugars: “How sugar affects the brain – Nicole Avena”.
What I really mean with sugar-free food and drinks
Of course, total sugar-free life is nonsense, the main point is that you try to avoid fast sugars as much as possible and that is very different from being 100% sugar-free through life.
Something that is also virtually impossible.
The added, quick sugars in refined food are covered by simple carbohydrates and you want to reduce them. It would be absurd to demonize all foods with carbohydrates.
Multiple carbohydrates are full of nutrients and fiber and contribute to the supply of energy for the body and the brain. They also have a low glycemic index value which means that they are slowly broken down, causing the blood sugar level to rise and fall slowly.
Food sources rich in complex carbohydrates: vegetables, fresh fruit (with fiber), legumes, sweet potatoes, quinoa and oatmeal.
Fast sugars, or simple carbohydrates, are found in sweet drinks, fruit juices, pastries, white bread, white pasta, white rice, etc. The daily eating of large amounts of simple carbohydrates can lead to overweight and type 2 diabetes(source,source).
But fast sugars also cause large peaks and deep valleys in blood sugar levels. We also call this the blood sugar roller coaster. These fluctuations can result in you quickly getting hungry and eating again (source).
Refined products are almost always deprived of vitamins, fibers and minerals. The simple carbohydrates only deliver calories. In other words, they are empty calories and that is one of the reasons why they are so unhealthy (source).
Tip # 1: read the nutritional value table carefully
Many food labels of products in the supermarket are advertised as healthy, while they are actually rare.
Think of attractive and healthy eye packs that are often full of vitamin claims.
Often, in refined foods, consciously small amounts of ingredients are processed that are considered to be healthy. Think of vitamins, minerals and omega 3 fatty acids. This is done purely for marketing reasons (clean-labeling) so that they can advertise on the packaging.
In most cases, the amounts of these healthy nutrients are negligible and do not compensate for the harmful substances and sugar-rich amounts in this type of products.
In this way, smart marketers can deceive parents who think they are making healthy choices for themselves and their children.
Sweet potato is a healthier alternative to the ordinary potato. In this article, you will discover why this is so and what the health benefits are.
At the bottom of this article, you will find 3 recipes so you can conjure up delicious dishes with sweet potato on the table.
What you will learn in this article:
What is sweet potato
What the nutritional value of sweet potato is
What the health benefits are
What is a sweet potato?
Sweet potato is a tuberous plant that belongs to the windefamily. These starchy tubers can be eaten cooked, fried, fried or raw. This tuber is also called sweet potato, sweet potato, sweet potato or yam.
The sweet potato can have a brown or purple skin. The inside can be orange, white or purple.
The variant with brown skin and orange inside is most common in Western supermarkets. You can find the purple at some shops or specialty stores.
This sweet potato is a vegetable (root vegetable) and no family of the ordinary potato. The similarities are the way you can prepare them and they are both good sources of carbohydrates.
In the United States, they often call sweet potato (sweet potato) often yam. The real yam, however, is another edible root tuber that only looks like a sweet potato in terms of preparation.
On the picture opposite, you can see a yam.
Traditionally, sweet potato is served in the United States with Thanksgiving.
Other foods that have similarities with potatoes in potatoes are taro and Jerusalem artichokes.
They are not, however, no family of the sweet potato or the regular potato.
Jerusalem artichoke grows just like potatoes under the ground.
They are sweet and have a slightly nutty taste.
Jerusalem artichoke is just like sweet and common potato a good source of carbohydrates and fiber.
Taro is heavy root tubers which can weigh up to 4 kilos.
They consist of 25% starch and can be prepared in the same way as ordinary and sweet potatoes.
In all likelihood, Columbus in 1492 took the sweet potato to Europe.
In Central and South America the sweet potato was cultivated for at least 10,000 years before it was brought to our continent.
From Spain and Portugal, the explorers took the sweet potato around the world.
At the beginning of the 16th century, the sweet potato had reached large parts of Africa, the Philippines, India, Indonesia and South Asia.
Large producers of sweet potatoes are China, Africa, Central and South America.
In European countries such as Greece, Portugal, Spain and Italy they are grown on a smaller scale.
Most west-Europe countries, imports almost all of its sweet potatoes from the United States. In the Netherlands, experiments are being carried out on a small scale with the cultivation of sweet potatoes.
The sweet potato is gaining in popularity. More and more people see that the sweet potato can be a healthy alternative to the traditional potato. As a result, domestic sweet potato consumption is growing by 10% to 20% per year.
You do not expect it, but sweet potatoes are sweet. This makes them suitable for children who often prefer sweet.
They also have a little of a spicy taste. This made them suitable for both sweet and savory dishes.
So you can make sweet brownies but also a spicy curry. The recipes for this can be found at the bottom of this page.
Most people like sweet potatoes. They are even the dream of many vegetable herders; as sweet as candy and yet healthy.
Differences between a sweet potato and regular potato
A difference between the sweet potato and the normal potato is that the ordinary potato belongs to the nightshade family and the sweet does not.
Other known vegetables that belong to the nightshade family are tomatoes, eggplant and red and green peppers.
Ordinary potatoes contain the toxic alkaloid solanine that people who are susceptible to this can get complaints. These are complaints such as arthritis, painful knees and wrists and stiff joints.
When the potato plant came to Europe in the 17th century, it was initially thought that potatoes were not edible. This is because the berries, flowers and leaves of the plant proved to be very poisonous.
The potatoes also turned out to be poisonous, but not as bad as the rest of the plant.
A regular potato contains 40 mg of solanine per kilo. In places where the skin is green, or the potato is rotten, the potato contains more solanin. This can also be recognized by a very bitter taste.
An amount of 200 mg of solanine is harmful and a dose of 400 mg may even be fatal. This is equivalent to eating 10 kilos of potatoes.
Sometimes it is wrongly thought that only raw potatoes are poisonous. However, this is not the case. A potato is raw as poisonous as cooked.
Potatoes are not eaten raw because otherwise, they are not digestible. You can then suffer from abdominal cramps, flatulence and diarrhea.
Because a sweet potato does not belong to the nightshade family, it is well tolerated by people who are sensitive to it.
The sweet potato can also be eaten raw in contrast to the regular potato.
Nutritious sweet potato versus regular potatoes
Nice all those facts about sweet potatoes, but what you are really curious about is why you should swap your familiar potatoes for sweet potatoes.
To make the comparison with regular potatoes easier, I have put them together in the table below.
I started from peeled (sweet) potatoes that are cooked without salt. If they are raw, fried or fried, the nutritional value will be different.
If you want to eat low on carbohydrates then it is, of course, important that your snacks, of course, are also. By eating proteins and/or fats in between, you avoid getting hungry and looking for a quick and carbohydrate-rich snack.
In this article, you will not only find what fast and tasty low-carbohydrate snacks are, but also:
The benefits of low-carbohydrate eating
How you can make quick, low-carbohydrate snacks yourself
Which low-carbohydrate snacks you can buy (and where)
What you can order in a snack bar
Why snack on low carbohydrates?
There are several reasons for eating low carbohydrate. People live low on carbohydrates to lose weight, for their health or for the combination of these two.
To lose weight you can follow a low carbohydrate diet. The beauty of a low-carbohydrate diet is that you lose 2 to 3 times as fast with it than with a low-fat diet.
With a low-carbohydrate diet, you will eat more fats and proteins. This gives much more satiety than carbohydrates. This makes a low-carbohydrate diet easy to maintain without getting hungry.
Because a low-carbohydrate diet is easy to maintain, you will also achieve better results in the longer term. The chance of a relapse is smaller if you have little or no sense of hunger, you simply do not feel the need to eat more.
Depending on how strict the low-carbohydrate diet is, you will be allowed to eat somewhere between 20 and 150 grams of carbohydrates per day. For the strict forms of the low-carbohydrate diet, you really have to pay close attention to everything you eat in order not to get too many carbohydrates.
The tricky thing is that many foods contain carbohydrates and all those little bits add up. When I look at the average assortment of snacks and snacks in a supermarket, I estimate that 98% is rich in carbohydrates. Sugar, wheat flour and/or starch are present in almost all snacks.
It is important that your snacks and snacks are also low in carbohydrates so as not to inhibit your waste targets.
Another reason to eat low carbohydrate is that of the health benefits. For preventing chronic diseases or managing type 2 diabetes, for example.
With our Western diet, more and more people are getting chronic diseases and disorders. These fall under the umbrella of the metabolic syndrome, which is characterized by too much visceral fat (belly fat around the organs).
Precisely low-carbohydrate food appears to be extremely effective in fighting visceral fat.
Too much visceral fat is also a significant risk factor for the development of type 2 diabetes. Less risk of eating carbohydrates reduces this risk.
Also with regard to the risk of cardiovascular disease, low-carb food is beneficial. For example, by low-carbohydrate eating, you can lower cholesterol and blood pressure.
People with type 2 diabetes can eat low carbohydrates to better manage the disease and maintain better blood glucose and insulin levels stable.
To prevent type 2 diabetes and if you have type 2 diabetes, it is important that the insulin levels do not rise too high.
When you eat, the carbohydrates are broken down into glucose and released into the bloodstream. Insulin is a hormone that the body makes to absorb glucose from the blood.
By eating fewer carbohydrates, less glucose comes into the blood and less insulin is needed. It is, of course, important that not only the main meals are low in carbohydrates, but also the snacks and snacks.
The ‘traditional’ snacks such as those in the supermarket can buy are rich in carbohydrates and also in the only conceivable form; in the form of refined carbohydrates and added sugars. These cause the blood sugars to rise quickly and cause a peak in the production of insulin.
The type of carbohydrates
Some low-carbohydrate snacks and snacks that you will read here contain carbohydrates. However, these are of the healthy type: the slow carbohydrates.
Protein-rich Nutrition: Foods that contain most protein! Top 35
No matter what diet you follow, you always need proteins. They are the building blocks of your body. They contain amino acids that your body can not live without.
The immune system needs proteins for the production of antibodies and they are necessary for maintaining and maintaining your muscles. Furthermore, they are involved in your hormone management and important for healthy skin, bones, nails and even your hair.
If you want to lose weight or if you exercise, it is extra important to pay attention to your proteins. Why keep on reading!
What you will read in this article:
Why proteins are important during weight loss
Why proteins are important as your sport
How much protein you need
What is the best protein-rich diet
Why proteins are important during weight loss
There are 3 macronutrients: carbohydrates, fats and proteins.
For a long time, it was thought that you can best lose weight by eating low-fat. The reasoning behind this seemed logical; body fat had to come from fat from the diet, right?
Ironically, obesity and obesity increased enormously when health organizations started giving low-fat guidelines in the 1970s. Manufacturers threw themselves on the production of low-fat and fat-free food.
With the removal of fat from the food, the taste was also removed. Products were conveniently flavored with cheap sugars. Money in the drawer for the manufacturers and the consumer happy with the tasty and low-fat food.
They did not realize that this was the starting shot for a worldwide pandemic of overweight, obesity and welfare diseases such as type 2 diabetes.
Since the nineties, people are slowly becoming aware that added sugars and refined carbohydrates make us fat and not so much the fats. This was the period in which the first low-carbohydrate diets started to supplant traditional low-fat diets.
Many studies have shown that low-carbohydrate diets work better than low-fat diets.
It is precisely the surplus of carbohydrates that our bodies turn into body fat through which we gain weight.
Carbohydrates can be seen as the preferred fuel of the body. Your body will first address this energy source before it switches to the burning of fats and proteins.
Is Saturated Fat Bad and Unsaturated Good for You? Review + List
We need fat in addition to carbohydrates and proteins as a source of energy. However, one fat is not the other and they have different effects on our health.
Saturated fats have a bad reputation. They would cause heart and vascular disease. And if you think about that, that’s weird. We have been eating saturated fat (meat, eggs) for hundreds of thousands of years, while cardiovascular disease has only been an epidemic for a century. But what do we have to trust? Our common sense or the advice of The Nutrition Center?
I rely on science and searched it for you, I share my findings in this article.
What you will learn more about fats in this article:
What types of fat there are
What types of fat there are
Which types are bad and good for you
Why low-fat eating is not healthy
What are the foods that contain healthy fats
What types of fat are there?
We can divide the fats into two main groups:
If you want to know if saturated fat is bad, or unsaturated fat is good for you, you can also scroll down straight to the summary. If you really want to know all the angles, I would advise you to read this article in its entirety.
It is not possible to avoid saturated fat altogether, as both fats will always be present in fatty foods. It is true that you have foods that are high in unsaturated fat while they are low in saturated fat. So you have an influence on the amount of saturated fat you eat.
The difference between the saturated and the unsaturated fat are the chemical bonds. Saturated fats are fatty acids without double bonds. Unsaturated fatty acids have at least one double bond.
Saturated fatty acids have a solid form at room temperature (usually) while unsaturated fatty acids are (usually) liquid.
Saturated fatty acids are found in:
All foods in which the above foods are processed
The following fatty acids are saturated fatty acids:
Many people have grown up with the idea that saturated fats are extremely unhealthy and that you should avoid them at all times. Yet saturated fats are necessary to stay healthy, we really would not be able to do without.
Saturated fats are the building blocks for many hormones that play a role in heart, liver and lung function and are necessary for nerve signal processing and keeping our immune system strong. Saturated fatty acids also form the building blocks for the cell membrane.
Saturated fatty acids are also required for the transport of fat-soluble vitamins (A, D, E and K2) and metabolic processes. These fatty acids also ensure the absorption of minerals.
Saturated fat and cholesterol
Yet saturated fatty acids have a bad name. It all started in the 70s of the last century. In 1977 Dietary Goals for Americans, a connection was made between eating saturated fat and increased cholesterol.
Health organizations in other countries took over and manufacturers came on the market with low-fat nutrition.
The theory was that saturated fat increased the (bad) LDL cholesterol. Elevated LDL cholesterol is seen as a risk factor for cardiovascular disease. This theory has never been proven (source) but is nevertheless the recurring theme in many dietary recommendations by health organizations such as The Nutrition Center.
And since elevated LDL cholesterol is a marker for an increased risk of cardiovascular disease, it seemed logical to eat less saturated fat.
Several studies have been conducted into the effect of saturated fat on cholesterol. However, the effect is weak and inconsistent and the investigations have methodological deficiencies.
If saturated fat really has such a big effect on cholesterol then you should be able to prove it easily. However, this is not the case up to now. The relationship between eating saturated fat and the rise of LDL cholesterol is therefore very debatable.
The story with cholesterol is that people with high cholesterol are more likely to have heart disease. This does not mean that cholesterol causes heart disease. Cholesterol is produced by the body to combat inflammation! High cholesterol can, therefore, be seen as a marker that there are problems (inflammation) somewhere in the body.
We also need cholesterol. For example, too low cholesterol is also associated with an increased risk of premature death.
Certain population groups eat an exceptionally large amount of saturated fat. Examples are the Masai (an African nomadic tribe) who drink a lot of full-fat milk and the population of some Polynesian islands that mainly eat coconut and derived products. These populations have healthy cholesterol and cardiovascular diseases do not occur
LDL cholesterol can be divided into two subclasses: small dense LDL (sdLDL) and large buoyant LDL.
It is the sdLDL cholesterol that is associated with an increased risk of heart disease. Eating saturated fat causes a shift of sdLDL cholesterol particles to the LDL with larger particles (large buoyant LDL). This actually reduces the risk of cardiovascular disease.
In addition, saturated fat provides an increase in good HDL cholesterol.