Looking back over the 2014 year, coconut oil received so much attention for being healthy for you. Not only has coconut oil gotten attention, but several other food items as well. Let’s dive in to some information about saturated fats and what the most recent evidence/research is saying.
Coconut oil: Everything has been coconut this coconut that…from drinking it, cooking with it…and using it for your skin. Unfortunately, this oil breaks down to 44% lauric acid and 16% myristic acid – both of which raise cholesterol. What science is telling us right now is we do not know if the saturated fat from coconut oil is better or worse for your body than another type of saturated fat. It raises both the bad and good cholesterol. Confusing, I know! Bottom line: Please use coconut oil sparingly and in moderation!
Dairy Products: From a study published in August 2014, it stated dairy is the predominant dietary source of odd-chain saturated fatty acids that have been associated with reduced risk of diabetes. (Woo!) So does this mean the odd-chain fatty acids are better than even-chain saturated fatty acids? Well once again…more research is needed to determine if odd-chain saturated fatty acids have more of a direct benefit in the body. Bottom line: Some components of dairy fats may be good for our health, but not all.
Eggs: People need to stop being afraid of eggs! With only 1.6g of saturated fat, they make a great food choice. Eggs are a complete protein which is great for our bodies and they are also large contributors of providing Vitamin D. Eggs provide essentials key nutrients: 1 egg is 70 calories and contains 12% daily value (DV) for protein, 10% DV for vitamin D, 15% Riboflavin, and 10% phosphorus. Bottom line: The last thing you need to be worrying about in eggs is the saturated fat (that is if you do not already have an existing health condition).
Red meat: Many people also are very weary of consuming too much red meat. However, red meat contains 50% of fatty acids from oleic acid which is the same healthful fat in olive oil. Another plus is the iron beef contains. It’s OK to eat red meat as long as you limit the amount. The American Heart Association recommends to consume meat in proper portions (3 oz. or the size of a deck of cards) Bottom line: It ok to eat some meat, just limit the amount.
In my opinion, I think many people need to stop having this “fat phobia.” Consuming butter, coconut oil, and steaks in smaller portions and quantities is just fine for your body. Just remember some fat is good for you! Even though I just talked about saturated fat, do not forget to include the minimally processed foods that are close to nature like vegetables, fruits, beans, lentils, seeds, and whole grains!
Make it a great week everyone!