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eat this fat not that fat yeah you heard me correctly there literally are some fats that you should avoid even when you’re on the ketogenic diet so I’m gonna make it super simple for you in this video I’m gonna give you simple examples that breakdown which fats you might want to limit and which fats you might want to replace those fats with so stick around because we’re gonna break down just about all the different fats and you could be getting on the ketogenic diet now you are watching the Internet’s leading performance and nutrition channel there’s new videos coming out every single Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch of other videos coming out throughout the remainder of the week as well also check out highly calm to check out special discounts on the clothes that I’m always wearing in my videos alright so let’s get right into the fun stuff let’s talk about the difference between ghee and butter alright we here in the keto diet that butter is good to go all the time load up as much butter as you possibly want to now that’s all fine and dandy I’m not anti butter but the thing is is that when it comes down to making a solid choice between butter and ghee you’re better off to go with ghee now simply put ghee is clarified butter so if you were to take butter or grass-fed butter and you were to cook it down all the way and just literally extract the fat from it without any of the milk solids you’d end up with ghee this is pure butter fat whereas butter obviously contains the butter fat plus all the particles of dairy meaning you’re having the different a one case and it blends in there that can trigger all kinds of different responses in your body in an inflammatory sense but you’re also dealing with a lactose in butter so if you do have somewhat of a lactose intolerance issue butter is still gonna mess you up now I’m not saying that you should avoid butter I’m just saying whenever you have the opportunity G is gonna be a little bit better to work with it’s easier to cook with it has a better smoke point and it ends up having some additional health benefits you see one of the biggest things about ghee is that it’s high in what is called butyric acid butyric acid is a short chain fatty acid and short chain fatty acids are very unique you say they actually feed cells within our intestinal tract so that means it actually gives us fuel to the little living organisms that line our intestinal tract and absorb the food that we eat so ghee is actually beneficial for your health whereas butter is just kind of a I’d saw it a NetZero it just doesn’t do they do anything good or anything bad even if you’re using good stuff like Carrie gold it’s still just better than using traditional butter all right now let’s get into the big one that people want to hear about all the time the different kinds of nuts now I’m only gonna break down three here I’m gonna give you the worst I’m gonna give you better and I’m gonna give you best again by no means does this mean that you have to avoid these altogether I’m just giving you the breakdown of which ones I would recommend that you have in lieu of each other all right so first off let’s start with cashews all right I love the taste of Kashi because I’m sure you do too the thing is cashews are technically a fruit and they also have some things in them that trigger inflammation within the body a lot of times when people are going through any kind of allergy testing or immunoglobulin testing they’ll find that they have an issue with cashews because they’re technically not in the same classification as ordinary nuts they’re also exceptionally high in carbohydrates compared to other nuts so we’re looking at like 9 to 10 grams of carbohydrates per serving and cashews so it’s not that I’m anti cashew I love them cashew butter tastes amazing and cashew milk tastes amazing when it comes down to an inflammatory response within our body it sort of counteracts the positive effect that we’re aiming for with the ketogenic diet in the first place since those ketones generate an anti inflammatory responses in the body why counteract that by consuming something that is inflammatory to begin with okay now the better option of course is almonds I’m not the biggest fan of almonds and crazy consumption simply because of what are called phytates phytic acid is something that’s predominantly in the skin of almonds and what phytic acid is is basically an anti nutrient so I’ve talked about this before but if you were to basically go out for a hike and you were to look at some scat you would probably notice that there’s little chunks of nuts and everything like that right well that’s simply because they contain things that make it so they purposely don’t digest so what happens if we consume a lot of these phytates or phytic acid we trigger inflammation within our body so I try to recommend limiting the amount of almonds so you eat on a ketogenic diet to about 2 to 3 ounces per day at the most you definitely don’t want to load up too much on them now additionally we have to look at the omega-6 profile now when you look at almonds they don’t have any Omega threes in them at all cashews have some omega-3s but they’re far outweighed by all these other inflammatory components whereas almonds come in slightly ahead of cashews because they are healthier in the sense of how they digest their lower carbohydrate but they don’t have any Omega 3s so that’s kind of a bummer and that’s of course with a macadamia nut come in you guys know by watching my videos I’m a huge fan of macadamia nuts we’re literally talking a 1 to 6 ratio of omega-6 to omega-3 still not higher in omega-3 than omega-6 but in the grand scheme of all the nuts that are out there significantly better for example the cashews end up having 6 parts per 315 omega-3 to omega-6 so you’re very very low on the omega-3s versus the omega-6 with macadamia nuts you’re looking 1 to 6 omega-3 to omega-6 so significantly significantly better the other thing we have to look at is the carb Factor of macadamia nuts we’re talking four or five grams of carbs per serving versus like seven or eight for almonds and nine to 10 for cashews so that’s your choice right there and now when it comes down to picking raw or roasted this is where it gets pretty intriguing you see it’s been said that roasting nuts ends up making it so that they go rancid we have polyunsaturated fats that are in these nuts which means that they’re somewhat fragile now when you have a fragile oil like that and you heat it through a roasting process you run the risk now I say this with a grain of salt you run a risk it’s not definite that you’re going to oxidize those fats which means that when they enter your body they’re different than what they say on the label so even if it’s a healthy polyunsaturated fat when it’s coming into your body at that point after being roasted it could be responding differently and triggering an inflammatory response within the body so then we look at raw now the issue with the raw nuts is that they a lot of times contain bacteria so when you’re talking about a fresh nut that hasn’t been roasted you run the risk of salmonella you run the risk of some of these other bacteria as well so that’s a viable consideration too the best thing that you can do with any of the nuts that you get is to actually sprout them soak them overnight for 24 hours and what that does is it actually breaks down the phytates phytic acid that was in the almonds and it allows them to be easily digested so all of these nuts even though cashews are technically a fruit end up performing better inside your body once they have been soaked and sprouted for about 24 hours alright now we talked about coconut oil versus lard alright now in this case I’m talking a little bit more about Crisco which technically isn’t lard technically it’s more of a vegetable shortening now coconut oil is the obvious winner here whenever possible steer away from the large steer away from the vegetable oils can go with the coconut oil it still has a decent smoke point which means you can still cook with it up to about 350° without ever having any kind of rancidity issue but more importantly you’re getting the lauric acid component the lauric acid converts into mono lauren inside your body what that means is that it actually helps bolster the immune system it helps bolster all the existing bacteria that are in your gut so if you go with the lauric acid that’s in the coconut oil not only are you getting the benefit of something that you can cook with at a decent temperature but you’re also getting something that’s adding an additional health benefit too now when we take a look at some of the research there was a study that was published in the nutrition diabetes Journal and it took a look at vegetable shortening versus large so this is just kind of where it comes into play on the shortening versus lard this study took a look at rats that were fed either lard or vegetable shortening they found that those that consumed the vegetable shortening had significantly higher amounts of visceral fat and sub-q fat than the group that consumed the lard so when it comes down to picking which one is gonna be worst better and best I would start by saying vegetable shortening is going to be the worst then you’re gonna jump up to lard as better and you’re gonna end with coconut oil as the best all right so now let’s move in to some cooking oils okay you’ve probably seen these kinds of things before avocado oil and good old-fashioned vegetable oil so canola oil safflower oil things like that now what the heck is the difference well it all comes down to smoke point in this case avocado oil is interesting because it has what’s called a very high smoke point so remember I was mentioning all the different rancidity and the stuff we have to be concerned with well if you were to cook with a vegetable oil what’s gonna happen is when it reaches a high temperature it’s gonna completely change its form so when you add oxygen into these unstable fats they change form and when they come in your body they trigger what it’s called a lipid peroxidation this lipid peroxidation is the further oxidation of fats inside your body meaning instead of being utilized in their free fatty acid form to actually create energy they turn into a poison so we don’t want to be cooking with this stuff avocado oil on the other hand is very interesting and that it has a smoke point of 520 degrees now with a smoke point that high you can cook just about anything in avocado oil you’re also getting an additional health benefit from something known as beta sitosterol now beta star all is kind of interesting because what it does is it actually stops cell division of very specific cells that our body has flagged as bad so a perfect example is cancer cells we’ve actually in some journals that cancer cells can stop the dividing process when in the presence of that beta sitosterol so we’re getting an additional benefit there but by and large when it comes down to cooking you’re just gonna want to go with avocado oil it’s a much easier to consume better tasting and it burns a heck of a lot cleaner alright lastly when it comes down to the nut butters okay there’s some interesting things and we’re talking just regular store-bought nut butters not talking about some of the fancy ones you can get on the internet I’ve talked about all kinds of different macadamia nut butters and stuff like that but I just want to break down simple ones you’re find in the grocery store okay we got peanut butter then we’ve got sunflower seed butter and we’ve got almond butter now which one’s gonna be the best which one’s gonna be the worst okay worst is gonna be the peanut butter now here’s the thing peanuts aren’t really not they’re a legume they also trigger all kinds of different inflammatory responses in the body so since they are a legume they have lectin like properties now that means that you can have all kinds of leaky gut issues but also additional inflammation that’s occurring within the small bowel and even into the lower bowel now additionally you’re having a higher carbohydrate content now the one that I’m holding up right here this is at least one that doesn’t have the hydrogenated fats but most of the peanut butter you’re gonna find at the grocery store have those hydrogenated soybean oils hydrogenated vegetable oils just to thicken them up and preserve that shelf-life okay next up is gonna be almond butter okay I like almond butter but again we got to go easy on this stuff okay remember how I talked about the phytic acid yeah it’s still gonna apply here those skins everything like that is actually pureed into this almond butter which means if you consume a lot of it you’re going to feel bloated you’re going to feel kind of distended and you’re probably going to find the end up either constipated or just the opposite and that has to do again with the phytic acid so limit yourself to maybe four or five tablespoons a day of this stuff plus it adds up in calories and adds up in carbs I’m even a huge fan of using sunflower seed butter whenever possible most grocery stores have it now and the thing with sunflower seed butter is you’re looking at a better oh may go three to omega-6 ratio but you’re also looking at a seed that is significantly easier to digest than most nuts so when it comes down to choosing your nut butters I would go with a seed butter whenever possible so pumpkin seed butter or some kind of sunflower seed butter now again I always like macadamia nut butter too but it’s a little bit harder to find so you have to keep your eyes out on the internet for stuff like that so this has been a basic breakdown of the most popular fats now I will do a second variation of this video if you guys can come up with some good fats that you’d like me to discuss down in the comment section below so be sure to put them down in the comment section I’ll review them with my team and potentially do a round two of eat this fat not that fat as always make sure you’re giving it locked in here in my channel and I’ll see you in the next video
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Ghee vs Butter
Ghee, a type of clarified butter, which is a fancy term for pure butterfat – while it has similar properties to regular butter, ghee is like an upgraded version with a richer taste, higher smoke point, deeper color, and more nutrients
Ghee and butter are made up of different components – Butter on its own is comprised of butterfat (churned from cream), water, and milk solids; Ghee, which is rendered from butter, is only made up of butterfat
Ghee also contains butyric acid, a short-chain fatty acid – butyric acid is an essential nutrient for the digestive system because it helps maintain healthy cells throughout the GI tract, and provides energy to the cells in your large intestine
Ghee is a rich source of the essential fat soluble vitamins: A, D, E, and K.
Ghee has a higher smoke point than most fats, with a smoke point of 450 F – By comparison, regular butter and coconut oil only have a smoke point of 350 F, while extra virgin olive oil has a smoke point of 320 F
Contain palmitoleic acid, which has been shown to be a major component of myelin, the fatty, protective coating around your neurons
This protects your long-term brain health, fending off neurodegenerative diseases and mental disorders
Coconut Oil vs Lard
The dominant fatty acid in coconut oil is lauric acid, which comprises about 50% of the total fat content
Lauric acid is most well-known for its antimicrobial properties, since it’s the precursor to monolaurin, a more powerful antimicrobial agent that is able to fight viruses and bacterial infections
When lauric acid is digested, enzymes within the digestive tract form the valuable type of monoglyceride called monolaurin
Study – Nutrition & Diabetes
Looked at the effects of lard and hydrogenated vegetable shortening on the development of high-fat diet-induced obesity in rats
Rats were fed ad libitum (as desired) for 14 weeks high-fat diets containing either high vegetable fat (HVF, 60 kcal% from vegetable shortening) or (2) high lard fat (HLF, 60 kcal% from lard)
Rats fed normal-fat (NF, 16 kcal% from vegetable shortening) diet served as control
Rats fed either of the two high-fat diets had higher energy intake, weight gain and fat accretion than rats fed normal-fat diet
However, rats fed the HLF diet consumed more calories and gained more weight and body fat with greater increases of 32% in total, 30% in visceral and 36% in subcutaneous fat mass, compared with rats fed the HVF diet
Higher visceral adiposity was positively correlated with serum insulin
Avocado Oil vs Vegetable Oil
Polyunsaturated fats are the least stable fats as they have multiple binding sites exposed, making them particularly open to oxidation – lot’s of available spaces for the free radicals to enter and mess with the fat
They go rancid easily and oxidize quickly when heated – should be left in their natural and unrefined state
Monounsaturated are relatively stable in comparison to polyunsaturated fats. “Mono,” meaning one, indicates that there is one place for a free radical to enter
Aren’t very heat-stable and are likely to oxidize (but less likely to oxidize compared to polyunsaturated fats)
Avocado Oil – smoke point of 520 degrees F
Avocado oil & olive oil are high in a monounsaturated fat known as oleic acid:
Oleic acid regulates the activity of adrenoceptor signaling pathways which direct the adrenergic receptors (α- and β-adrenoceptors) that help regulate blood pressure
Avocado oil is high in vitamin E and contains chlorophyll, a natural source of magnesium, which naturally removes heavy metals like mercury and lead from the liver, kidneys, brain and other organs
Avocados are one of only a few natural sources of the potent compound beta-sitosterol
This phytosterol positively impacts lipid and cholesterol levels in the body – beta-sitosterol may even inhibit cell division of cancerous cells
1) Effects of dietary supplementation with ghee, hydrogenated oil, or olive oil on lipid profile and fatty streak formation in rabbits. (n.d.). Retrieved from
2) Avocado Oil Improves Mitochondrial Function and Decreases Oxidative Stress in Brain of Diabetic Rats. (n.d.). Retrieved from
3) A comparison of effects of lard and hydrogenated vegetable shortening on the development of high-fat diet-induced obesity in rats. (n.d.). Retrieved from
4) TC, W. (n.d.). Health Effects of Coconut Oil-A Narrative Review of Current Evidence. – PubMed – NCBI. Retrieved from 4