Mark Hyman: What Fats and Oils Should you Avoid?

Podcast Duration: 28:05

Release Date: 12/23/22

3 Key Takeaways

1. Do not eat trans fats (disguised as hydrogenated oils on food labels)

2. High fat diets from whole foods support weight loss and heart health

3. Avoid eating sugar on a high fat diet, the combination of sugar and fat increases risk of heart disease

Understanding Fat

1. People are confused about fat even though the data is clear

2. Low fat diets are not good for you and are associated with higher risk of heart disease

3. True or false:

   1. Vegetable oils are better for health than animal fats

      1. False

      2. Soybean oil, seed oil, palm oil- 1000% increase in the last 100 years

      3. These are unstable and oxidized

      4. Increases risk of heart disease

   2. A salad with non fat dressing is better that one doused in fats and oil

      1. False

      2. Your body needs fat in order to absorb nutrients in plant foods

      3. Olive oil is great for metabolic health

   3. Cholesterol from eggs can increase heart disease

      1. False

      2. The dietary guidelines have now stated that dietary cholesterol is not associated with cholesterol levels

      3. Trans fats are the worst fats to consume

   4. Fats and oils make you gain weight because they are more calorie dense than carbs and proteins

      1. False

      2. Eating the right fats and oils help you lose weight

      3. Boosts metabolism and reduces heart health risk

   5. The federal government's dietary guidelines no longer put a limit on how much fat to eat

      1. True

What is the Nutritional Purpose of Fats and Oils?

1. More satiating (keep you full for longer)

2. Do not spike insulin

3. Need fat to help support cell membranes

4. Help make hormones

   1. They come from cholesterol

5. Anti inflammatory

6 things About Fats and Oils We Need to Know

1. The kind of fat we eat is much more important than the amount

   1. Mufas- mono-unsaturated fatty acids

      1. These are good fats

      2. Found in olive oil and other nuts and seeds

      3. Lowers LDL (bad cholesterol) and inflammation

      4. Guards against damage in arteries from sugar

2. Pufas- Polyunsaturated fatty acids

   1. Must come from Whole foods

   2. These are essential

      1. Lenoic acid

      2. ALA

      3. EPA

      4. DHA

3. You need both omega 6 and omega 3 fatty acids

   1. Low omega 3 can cause metabolic disease

   2. Improper fat balance can result in cognitive disorders such as depression and ADHD

4. Saturated Fat is not an enemy

   1. Most people respond very well to high saturated fat intake for weight loss

      1. Lower triglycerides

      2. Can raise HDL and LDL

5. Trans fats are the enemy

   1. Absolute worse fats to eat

      1. These are hydrogenated oils

         1. Causes small dense cholesterol to build up

         2. Increase chances of stroke and heart attack

6. Do not eat your fat with carbs

   1. Increases inflammation

   2. Eat your fats with vegetables

      1. Increases the bioavailability of nutrients in the vegetables

7. Ketogenic diets

   1. Great for a variety of diseases

   2. Shown to increase brain function and lifespan

   3. Best to cycle in and out of keto

8. Palm oil is the most disruptive for the environment

   1. Causing massive deforestation

9. Eating lots of whole food that contains fat is the best way to eat

10. Avoid fats that have been altered or processed in any way