Full-fat Products are Healthy Dietary Staples
Study after study has demonstrated that low-fat, high-carbohydrate diets just do not work to drive weight loss or prevent disease.
In fact, they are the things causing the obesity epidemic, which is a contributing factor to cancer, diabetes, and heart disease.
“Finally Americans are getting rid of the not-fat craze,” notes cardiologist Dr. Stephen Sinatra.
He says the latest nutrition research over the last 10 yrs or so demonstrates that consuming more healthy fats is far superior to eating simple carbs and sugars for health and weight loss.
“For example, eating organic butters, healthy fish, meats, and especially yogurts containing saturated fats results in a more favorable insulin response than the fat-free foods, which can cause an alarming insulin response in the body,” he says.
“The trick to getting healthy, stabilizing our weight and reducing the risk of diabetes and heart disease is to add more healthy fats to the diet along with lean protein, while reducing sugary carbs at the same time. When you do this, insulin levels are less likely to soar and the body responds physiologically with less glycation for better health and aliveness.”
Dr. Drew Ramsay points out that “the scientific evidence that tells us saturated fats are harmful has been significantly questioned by the medical community.
“This does not mean that you need to run out and eat them with abandon but it does mean that products like full-fat yogurt that have been part of the well touted Mediterranean diet for ages are healthy choices,” says Dr. Ramsay, assistant clinical profession of Psychiatry at Columbia University College of Physicians and Surgeons. “The healthiest diets have dairy in them.”
Dr. Ramsey recommends selecting Organic and grass-fed dairy products that have a 60 to 80% increase in healthy fats like CLA or conjugated linoleic acid, omega-3 fatty acids and monounsaturated fats, and a significant decrease in unhealthy saturated fats.
Dr. Jonny Bowden, Ph.D., co-author of several nutritional myth-busing books also hails the return and vindication of full-fat products.
“The real question is, ‘Why did they make an exit in the first place?’ ” he asks. “The answer, in my opinion, is politics and bad science. Full fat is making a comeback because the evidence for the effectiveness of low fat diets we’ve been sold for decades is Zero.
“Study after study has shown no value for weight loss, heart disease, diabetes, or anything else. Clinical evidence shows that such a diet is virtually unsustainable and even more studies reveal that the high carb diet that goes along with low-fat choices produces dismal outcomes.”
Dr. Dariush Mozaffarian, dean of the Friedman School of Nutrition Science and Policy at Tufts University and a leading cardiologist, says the latest research has unquestionably proven the “futility” of low-fat foods and the superiority of the Mediterranean diet.
“Confirming many other observations, large randomized trials in 2006 and 2013 showed that a low-fat diet had no significant benefits for heart disease, stroke, diabetes of cancer risks, while a high-fat, Mediterranean-style diet rich in nuts or extra-virgin olive oil, exceeding 40% of calories in total fat significantly reduced cardiovascular disease, diabetes and long-term weight gain,” he notes.
“Other studies have shown that high-fat diets are similar to, or better than, low-fat diets for short-term weight loss, and that types of foods, rather than fat content, relate to long-term weight gain.”
Dr. Bowden cites a Harvard study showed that in postmenopausal women, replacing fats with carbs in the diet, actually increased risk factors for heart disease. But he’s very specific about where we obtain our good fats.
“We know about the anti-inflammatory effects of omega-3, omega-7, and omega-9 fatty acids,” he says. “The important thing to remember is to obtain these fats from non-toxic sources like grass fed meat, Malaysian palm oil, grass-fed butter, coconut oil, and not from potentially harmful sources of fat contain omega-6 such as vegetable oils.”
Dr. Bowden’s # 1 rule for adding fats to our diet is to ensure the meat, eggs, and butter come from grass-fed animals.
“Everything bad you’ve heard about meat is about factory-farmed meat laced with hormones, antibiotics, bovine growth hormone, steroids, and accumulated pesticides from the grain they eat,” he says. “Grass is the natural food of cattle and when they are raised organically on grass there is Zero to fear.”
He adds that products labeled Organic are just a step up from junk foods but are not even close to those labeled grass fed.
“Cows should never be fed grain in the 1st place and Organic usually means that the grain they were fed is pesticide free.”
Dr. Bowden also applauds the dietary comeback of the whole egg.
“Egg-white omelets were one of the most bone-headed nutritional ideas of the past century and thank the nutrition gods they are finally cracking up,” he says. “The whole egg, if it is from organically raised, cage-free chicken, is one of nature’s most perfect foods and the idiot idea of dumping the yolk is just that, idiotic.”
Butter, too, is making its way back to the kitchen table.
“Margarine was one of the most horrible Franken-foods ever invented,” says Dr. Bowden.
“Butter from grass-fed cows is terrific, and when it’s from grass fed animals is contains some CLA, the cancer fighting nutrient found in meat and fat of grass fed cattle. And by the way, here’s a little factoid everyone forgets, the majority of the fat in butter is monounsaturated, the same found in olive oil.”
Eat healthy, Be healthy, Live lively