My Paleo Blog

Beyond simple energy expenditure, I’m here to argue that Fructose is the 2nd leading cause to the obesity epidemic in all developed and developing countries. It's the reason you're fat...

Don’t get me wrong, I love fruit and eat a piece or two each day, however if you are reading this you’re likely in a search for weight loss, to get lean, get shredded – to burn body fat. 

I’m here to prove that eating too much fructose is putting your body into a very efficient fat storing factory that no exercise routine can overcome. THIS is the reason 9 out of 10 people are fat.

Our bodies are programmed to adapt to different situations. Get attacked by a lion and hormones like adrenaline are released to provide extra abilities like strength or clearer thought processing. Likewise, Inflammation is a natural, healthy immune system response to our environment we put ourselves in. Let me say it again, Inflammation is a good thing, it is a natural response to a stimulous in an attempt to protect us.

There are two types of Inflammation; Acute and Chronic.

Pretend we are running down the street and suddenly trip and brace ourselves upon falling down. Pretend we land on our wrist wrong and suddenly it begins hurting and turning red. Next we notice it is swelling -- we know something is up. This is acute inflammation. Injuries like getting hit, burned, scraped, and sore neck are all types of acute inflammation.

The redness and swelling we see is extra blood being transported to the injury to clean and fix the problem. Our bodies have natural defense systems, and this is one of them. The loss of function and pain to the injured area is to remind us that we need to give that area a rest while our body naturally fixes the problem.

Clearly, acute inflammation is not a bad thing, but rather a good thing that keeps every one of us alive. We do something stupid, our body fixes our mistake, awesome. But what happens when these sort of things happen more regularly? When inflammation becomes a regular occurance is when Chronic Inflammation occurs. Diseases such as heart disease and obesity are associated with Inflammation. First lets look at other causes for inflammation.

-Chronic Stress
-Toxic Diet (unfamiliar foods we are not adapted to digest such as sugar and other processed food)
-Low Omega 3, High Omega 6
-Leaky Gut Syndrome
-Not Enough Down Time (Recovery)
-Lack of Exercise

After looking at this list, it is easy to see why many people today are dealing with Chronic Inflammation. The two that stick out the most are toxic diet and lack of exercise. Of course chronic stress is another huge issue.

Inflammation and Disease

So it makes sense how acute inflammation works to help us and that there are factors that can lead to chronic inflammation. But how does inflammation go from helping our wounds to causing a heart attack?

Like insulin resistance, it is not completely clear what causes Chronic Inflammation, but we do know what increases our chances at getting it. Whichever factor affects chronic inflammation the most, what we do know is that inflammation turns bad when our body thinks we have an injury when we really don't.
 
Chronic Inflammation occurs when our body thinks we have a damage in a blood vessel (example) and send proteins (TNFa, NFkB, IL-6, CRP) to observe, fight, replicate, and clean the area. We get a huge roadblock in our blood vessel for no reason. This eventually can completely block the pathway leading to a heart attack. In some cases these proteins actually eat away tissue such as arthiritis.

Fat and Inflammation

The adipose tissue (fat on our body) is more than merely energy storage. Fat releases hormones such as leptin (hunger control) and cytokines (which include TNFa and IL-6). This makes sense how a toxic diet (which makes us fat) can lead to chronic inflammation. By having more fat than the body wants, our body will be releasing too many of these hormones into our blood, leading to chronic inflammation. Another reason why lean people lead healthier lives.

Foods that Cause Inflammation

-Trans Fats and Saturated Fat- hydrogenated oil found in crackers, cookies, etc
-Meat with high omega 6 content (grain fed cows) (Mcdonalds)
-Fatty Meat with Nitrates (Cheap bacon)
-Seed Oils - The term vegetable oil is a lie altogether. "vegetable oils" are actual soy, corn, canola, sasame)
***It is important to note that while saturated fat in pro-inflammatory, saturates like Unrefined Coconut Oil or Red Palm Oil are filled with anti-oxidants that are also anti-inflammatory.

Carbohydrates and Inflammation

As we know, excess glucose in the blood can lead to insulin resistance. But extra glucose in the blood (from excess carbs) also releases the two messenger proteins TNFa and IL-6 which in excess can eventurally cause a roadblock. This is another reason to limit carbohydrates until you need them with exercise or other activity.

Conclusion

At this point it is clear how these 4 messenger/fighter/cleanup proteins work to help fix our cuts and bruises, even sickness. Obviously it is less clear how these proteins affect chronic inflammation, but we are getting close. We do know that diet and life choices greatly affect our bodies natural ability to fight off disease. This is another great reason to switch to the Paleo diet.

On the Paleo Diet, trans fats are a non-issue. On the Paleo Diet, omega 6 fatty acids are reduced and omega 3 is increased. Seed oils are avoided and replaced with Omega 3 Grass Fed Butter and Unrefined Coconut Oil. Green Vegetables eaten on the Paleo Diet also are proven to be anti-inflammatory.

They call Inflammation the Silent Killer. We don't see it coming until it is too late. Now that we are learning the importance of inflammation, it is clearer than ever the importance to reduce the damage it can cause. The Paleo Diet is a great place to start.

“Saturated fat is bad for you; it will clog your arteries”! We’ve all heard this, this is known as the Lipid Hypothesis and it has been beaten into our brains. For the last hundred years, Doctors and other“professionals” have been suggesting a low fat (especially saturated fat), high carbohydrate diet to live optimally. But is this really justified?


Due to the Lipid Hypothesis, between 1910 and 1970 our fat intake has been reduced by 21%, refined oils (vegetable oil – bad fats) has increased by 400%, and studies show that sugar has increased about 60%. Based on what has been suggested by the SAD (Standard American Diet), we should see a reduction in Coronary Heart Disease and the like. However we don’t. We’ve actually have seen the opposite.

Studies from the AHA tell us that today 75 Million Americans suffer from Heart Disease, 20 Million have Diabetes and 57 Million are on the brink. These numbers continue to get worse.

Well Jimmy, I think the Lipid Hypothesis has not withstood the test of time. It has failed us. It was a good hypothesis, however incorrect. At least we tried. Now it’s time to try something else. (It seems Inflammation may be the cause of Heart Disease – read this article to learn about Inflammation).

So if saturated fats aren’t the devil, does that mean we can, or perhaps SHOULD include them into our diet? Let us look at some facts and make a decision that makes sense.

We are going to look at saturated fat and its effect on vitamins uptake, DHA/EPA Absorption, its effect on immune health and its hormonal effects. There are other benefits, but these are the most relevant to our goals of living a healthy life with a lean physique.

Fat can be broken down into 3 categories; Short Chain, Medium Chain, and Long Chain Triglycerides (Fatty Acids). Short and Medium Chain Fatty Acids are used for sustained energy, and due to the essence of the nutrient, is not likely to be stored as fat in the body unless consumed in excess. Unrefined Coconut Oil and Grass Fed Butter are great examples of food staples that include Medium Chain Triglycerides.   

There are two types of vitamins, Fat Soluble and Water Soluble. Fat soluble vitamins are A, D, E, and K. The idea of the Paleo Diet Evolved is to provide healthy nutrients (vitamins, minerals, macro-nutrients) so our bodies can perform optimally. Fat soluble vitamins need fat in the diet so these vitamins can be properly transported and absorbed. These fat soluble vitamins play crucial roles in our bodies and without enough fat to help them get absorbed, vitamin deficiency can occur. These vitamins tend to work synergistically. For example, vitamin A and D build certain proteins, and vitamin K will activate it. This cannot happen without saturated fat in our diet.

We have all heard that Fish Oil (Omega 3) is great for our health, but according Mary Enig in her book “Know Your Fats”, including saturated fat in the diet can help our bodies retain Omega 3 in our cells and even help convert ALA to its usable form DHA. This can help reduce insulin resistance and thus lead to weight loss. Omega 3 Fatty Acids are essential to our diets and this is something that cannot be ignored. Omega 3's need saturated fat to function properly!

When making educated choices about where to get your saturated fat from, you will likely be choosing Grass Fed Butter and/or Unrefined Coconut Oil. Both of these oils are great for cooking (they will not oxidize with heat like olive oil) and have a high content of Lauric Acid (found in Medium Chain Triglycerides). Lauric Acid is absorbed more easily and thus are more likely to be used for energy than to be stored as fat for later fuel. Due to these properties, coconut oil can help in boosting metabolism which also helps burn unwanted fat.  Studies are still being done on this subject and will continue to evolve – however things are looking very promising. Lauric Acid is also highly anti-microbial and can help our immune system! It is also found in breast milk and is currently being tested as an HIV prevention method!

Saturated Fat can also have an effect our or hormonal response. Every cell membrane in our body is made up of 50% saturated fat and 50% unsaturated fat – it needs to be properly balanced to send and receive messages (hormones transported). What is also interesting for us trying to add lean muscle to our physiques is that a low fat diet can also restrict the amount of free testosterone in the body (testosterone has a muscle building, fat burning effect). This is because low fat diets increase Globulin Levels which binds to testosterone, making it unavailable for use – not good. 

Clearly saturated fat has a place in our diet, ranging from vitamin absorption to our bodies hormonal response. However this doesn’t mean to have a hay day with saturated fat and eat mass amounts. While eating a diet consisting of healthy fats, HDL (good cholesterol) will be increased, but its brother LDL (bad cholesterol) will also be increased. With that being said, this isn’t something we should be terribly concerned about because;

A.     You will not be eating massive amounts of Saturated Fat and when you do, it will come from healthy
sources like Coconut Oil/Grass Fed Butter (Healthy Balance of Omega 3) and
B.     The increase in LDL will be offset by both the increase in HDL to remove cholesterol from bloodstream and from the other healthy food choices the Paleo Diet offers. 
 
So the question remains; Is Saturated Fat bad for you? Well…no. Like many things in life, saturated fat CAN be bad for us in excess, but when included in a healthy diet in small portions saturated fat can give you all of its benefits while restricting the only negative property it holds – increasing LDL. While this is a serious issue, it is not something so serious that one should lose all of the benefits in fear of the small risk. Based on the findings in this article, and knowing the other healthy foods that are included in the Paleo diet (green vegetables), you can afford to eat a variety of foods, knowing that you are feeding your body what it wants so it will be able to take care of itself the way it was evolved to.


Take home message about Saturated Fat

Don’t be afraid to cook with saturated fat; coconut oil, grass fed butter, and lard. Doing so will give you a healthy cooking oil that will not oxidize when heated and provide the benefits of saturated fat

-Saturated fat can help Fatty Acid (Omega 3) and vitamin (A, D, E, K) absorption 
 
-Saturated fat helps with hormonal function and our immune health
       
-Saturated fat can provide sustained energy while increasing metabolism.

Include Saturated Fat in your Diet!