Dietary Fats: Healthy Fat vs. Bad Fat- Thomas DeLauer
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all right it’s time for some fad education and I don’t mean pH 80 I mean f 80 I want to give you the straight facts on the monounsaturated the polyunsaturated the trans fats the omegas and everything that you need to know about the basic education of fats as always if you haven’t already please make sure you hit that Bell button to turn on notifications that way you’re gonna know whenever I go live you’re gonna know whenever I do coaching broadcast but you’re also gonna know whenever I put out a new video which is three or four times per week and if you haven’t already please hit that subscribe button as well all right you all let’s talk first about the different kinds of unsaturated fats and in this video I want to make sure that you stick with me through the end because I’m going to debunk some of the stuff about saturated fats and then give you the cold hard facts about trans fats as well but before we get to that I hope to help you understand what exactly a monounsaturated and polyunsaturated fat is so a monounsaturated fat has one unsaturated carbon bond okay to put this in perspective when you look at a saturated fat one that is completely solid like an animal fat or coconut oil that doesn’t have any unsaturated bonds so a monounsaturated fat means that it has one bond that is not saturated therefore meaning it’s almost a saturated fat so what does this mean when it comes down to our body what means it has a lot of the same protective benefits of saturated fats but without the potential negative implications now I want to help you understand exactly what a monounsaturated fat is we’re talking about things like avocados or avocado oil we’re talking about things like olives and olive oil we’re talking about nuts and various and nut oils like almond oil and stuff like that okay these are fats that are really really powerful for you and it comes down to two very specific things we’re talking about Omega 9 s and Omega 7s now what Omega nines are also known as is alayich acid now let me tell you what these really do in your body for one they’re gonna help you reduce blood pressure quite dramatically they work on these things called the adrenal centers these adrenal scepters communicate to your blood vessels to dilate and constrict to help you regulate your blood pressure now when you have Omega 9s in the equation that communication pathway works a lot better so before you start looking at ways to potentially reduce sodium intake you may want to increase your intake of Omega nines as that’s going to have a much more profound effect as far as your system is concerned in terms of communicating the right message then additionally Omega 9s do some really powerful antioxidant things too cells you see on ourselves we have these membranes these are the outside of the cells and they’re usually act as filters and normally you have omega-3s and omega-6s that kind of sit on the outside and act as filters and repel different things but in the case of omega 9 s omega 9s come in and they can actually take the place of omega-3s and omega-6s and stand as a better guard you see omega-3s and omega-6s are polyunsaturated what that means is that they have more seats at the table to become toxic it’s much easier for a polyunsaturated like an omega-3 as healthy as they are to become toxic and damage a cell just like fish oil goes rancid a lot easier then an Omega 9 so no Megan I can come in and be very very strong very very stable and protect the cell a lot better so that’s a good reason just for oxidative stress sake to make sure that you’re getting your omega 9s in and cooking with that avocado oil whenever you can okay now let’s talk about Omega sevens for a second Omega 7s you may have heard as palmitoleic acid you’re gonna find palmitoleic acid in a lot of different foods and if you look on the label a lot of times you’ll see it as palmitoleic not just Omega 7s palmitoleic main job is to reduce inflammation in the body okay but it also has some side benefits of also increasing insulin sensitivity which is great for carbohydrate metabolism but I want to focus on the inflammation side here you see when you consume omega 7s your body is basically using omega 7 as a shield to be able to help Omega 3 be a little bit more protected so he can do its job so Omega 7s directly impact Omega threes ability to work better higher Omega 7 plus higher levels of Omega 3 evil enhanced effectiveness of the Omega 3s now there was a study that was done by the Cleveland Clinic up in Ohio that took a look at test subjects now these subjects were moderately overweight men who had higher levels of inflammation while they split them into two groups one group was a placebo and the other group consumed 220 milligrams of Omega 7s daily well at the end of 30 days they found that the group that consumed the Omega sevens had a 44% reduction in C reactive protein levels which therefore is their inflammatory levels in the body so inflammation went down quite markedly so that gives you the explanation on monounsaturated and how they’re protective and how they have a powerful antioxidant effect let’s explain polyunsaturated for a second so remember how I mentioned polyunsaturated stable well it’s true and what I mean by that is they can run into some problems okay they can oxidize easy they can go rancid in the body they can go bad in the body they can go bad outside the body they’re very very delicate but they’re also very important which is why you need to be consuming them frequently you don’t want to just load up in omega-3s and then walk away but we also have to remember that omega sixes are considered a polyunsaturated as well and omega sixes are very very dangerous and very very bad to be consuming a lot of omega threes contain a couple different things Echo’s a Penta no ik acid EPA and Doukas a hexanoic acid also known as DHA both of these are very powerful and anti-inflammatory they also contain something known as alpha linoleic acid ala is also really good for the body problem is it requires a level of metabolism that typical EPA and DHA don’t so getting your omegas from an algae source or from a true fish oil source is significantly significantly better than getting it from a flax or Chia sorts because the body has to go through the extra step of conversion now what can omega-3s do for you well they’re going to take the place of omega sixes which means your body’s gonna operate a lot more fluidly you see Omega threes increase the utilization of numbers one and three prostaglandins helping reduce inflammation they’re pro anti-inflammatory they really do help that process so now let’s talk about omega sixes omega sixes we’re led to believe are the healthy ones we’re led to believe that canola oil that vegetable oil that all these things are healthy but the problem is that they’re not they’re high omega-6 omega-3 and omega-6 are very similar Omega threes are anti-inflammatory omega sixes stimulate number two prostaglandins which cause inflammation problem is they’re sneaky because they look alike so a mega 6s will occupy that seat and trigger inflammation in the body when Omega threes really should be there so it all comes down to how much omega-3 versus how much omega-6 you consume if you consume omega-3 then more seats are occupied by omega-3 if you consume more omega-6 then more omega-6 seats are being occupied so that’s really what we want to be paying attention to now when it comes down to just overall general health both of them are needed for a certain amount of things in the body but we definitely want to be focusing mostly on omega-3s okay
now let’s talk about saturated fats for a second because I feel like people group saturated fats altogether they takes trans fats they take regular saturated fats they take plant saturated fats and animal saturated fats and they all together the simple fact of the matter is no they’re all different especially when it comes down to saturated and trans-fats so a saturated fat means that there are no unsaturated carbon bonds every single carbon bond is saturated with a hydrogen molecule that means it’s a very very stable fat best to cook with saturated fats whether you drain the fat or not okay no saturated fat is not bad we need it from myelin sheath production which is going to be what’s protecting our nerves we need it for brain development we need it for the immune system we flat out need it whether you’re getting in from coconut oil palm oil or from an animal source it’s definitely important but let’s talk real quick about trans fats because trans fats are a whole different ball game so remember saturated fats how all of the carbon bonds are completely covered well trans fats are basically taking a monounsaturated or polyunsaturated like we already talked about and artificially making it a saturated fat by adding hydrogen into the mix that’s why it’s called the hydrogenation these trans fats take a really long time to break down they’re gonna cause you to store a lot more body fat they’re gonna increase your triglycerides because they pretty much are straight to regular IDEs and they take 51 days to break down in the body which is not natural your body doesn’t know how to break them down so by doing that we’re again signaling the wrong prostaglandins they actually block prostaglandins 1 & 3 when you block prostaglandins 1 & 3 you’re blocking inflammation from ever occurring in the first place and again they’re promoting prostaglandin number 2 so more pro-inflammatory we definitely just don’t want these in the equation I’m gonna wrap this video up with a quick study that takes a look at saturated fats and I want to make sure that I end on a positive notes that you know that saturated fats are not necessarily the enemy there was a meta-analysis study that took 21 different studies 348 thousand participants and they found that there was absolutely zero difference between those that consume a high saturated fat diet versus those that consumed a high polyunsaturated monounsaturated fat diet showing that it truly doesn’t make too much of a difference when it comes down to stroke or cardiovascular risk what kind of fats you’re consuming I think the bigger question is what’s your lifestyle like what’s the quantity like and how much sugar are you taking into the equation as well so as always keep it locked in here in my channel if you have an ready please make sure you hit that subscribe button and comment below and let me know what kind of videos you want to see in the near future I’ll see you soon
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Monounsaturated Fats: Oleic Acid – Omega 9- These Protect Cell Membranes from Free Radicals. Oleic acid replaces other omega fatty acids in cell membranes. Since oleic acid is less susceptible to oxidation damage than omega-6 and omega-3 fatty acids, replacing these fatty acids with oleic acid protects your cell membranes from free radicals and other oxidative stressors (1)
Palmitoleic Acid – Omega 7- These Reduce Insulin Resistance. Omega-7 protects the insulin-producing cells of the pancreas from glucose-induced toxicity – enhances proliferation of pancreatic beta cells, helping your body optimize blood sugar control with its own natural insulin (2)
Reduce Inflammation- Study from the Cleveland Clinic Wellness Institute in Ohio conducted the first randomized, controlled trial in humans of supplementation with purified omega-7. Subjects were randomly assigned to receive either an omega-7 supplement providing 220 mg palmitoleic acid or a placebo – capsules were taken once daily, with a meal, and blood testing was done at the beginning of the study and again after 30 days. At 30 days, the supplemented group showed a significant mean lowering in C-reactive protein with a 44% reduction compared with the control group. Omega-7-supplemented subjects also had 15% reductions in triglyceride levels (3)
Polyunsaturated Fats: Omega 3 & 6- Omega 3’s- Eicosapentaenoic acid (EPA): This 20-carbon fatty acid’s main function is to produce chemicals called eicosanoids, which help reduce inflammation. EPA also helps reduce symptoms of depression. Docosahexaenoic acid (DHA): A 22-carbon fatty acid, DHA makes up about 8% of brain weight and is extremely important for normal brain development and function. EPA and DHA support cellular membranes and keep them flexible – maintaining the fluidity of the cell membranes allows for proper communication between nerve cells and, therefore, helps to support focus and mental clarity. Alpha-linolenic acid (ALA): This 18-carbon fatty acid can be converted into EPA and DHA, although the process is not very efficient. ALA is mainly used by the body for energy (4)
Omega 6’s: The most common omega-6 fat is linoleic acid, which can be converted into longer omega-6 fats such as arachidonic acid (ARA) Like EPA, ARA is used to produce eicosanoids – however, the eicosanoids produced by ARA are more pro-inflammatory. Pro-inflammatory eicosanoids are important chemicals in the immune system, but when too many of them are produced, they can increase inflammation – modern Western diet contains far more omega-6 fatty acids than necessary (4)
Trans Fats: Trans fats block the production of Type 1 and 3 prostaglandins (PGs), which are derived from the omega 6 and omega 3 fats, respectfully. Type 1 and 3 PGs help you fight inflammation and benefit your hormonal and nervous system (5)
Saturated Fats: Studies in favor of saturated fats- A meta-analysis study, published 2010, which pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat (6) A Japanese prospective study that followed 58,000 men for an average of 14 years found no association between saturated fat intake and heart disease, and an inverse association between saturated fat and stroke (i.e. those who ate more saturated fat had a lower risk of stroke) (7)
1) Oleic Acid Health Benefits: MooScience. (n.d.). Retrieved from
2) Omega-7 Protects and Metabolic Syndrome – page 1 | Life Extension. (n.d.). Retrieved from
3) Omega-7 An Overlooked Fatty Acid – Life Extension. (n.d.). Retrieved from
4) Omega-3-6-9 Fatty Acids: A Complete Overview. (2017, January 15). Retrieved from
5) Hydrogenated Fat Dangers | Understand Trans Fats Dangers. (n.d.). Retrieved from
6) Dietary intake of saturated fatty acids and mortality from cardiovascular disease in Japanese: the Japan Collaborative Cohort Study for Evaluation … – PubMed – NCBI. (n.d.). Retrieved from
7) PubMed. (n.d.). Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Retrieved from r