Be Sure To Include Healthy Fats (Medium Chain Fatty Acids/Triglycerides) In Your Meals
Dear Friends & Neighbors,
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Hm…the delicious aroma of buttery croissants permeates the corridor of waiting area of the Sacramento airport….I can almost visualize the flaky layers of those golden skin, ready to crumble in my hands….
It is the butter that gives the enticing scent and provides the flaky texture of the croissants. Allow me to share a short video on “Julie and Julia-You can never have too much butter“, below:
There is a reason why butter or healthy fats would smell and taste so delicious to our palate, because it is truly good for us! In many parts of the world, fat has always been welcomed at the table. However, in U.S., it is only in recent years that it’s become widely accepted that our bodies need fat and that not all fats are created equal. Healthy fats are not only good on their own, but they also help our bodies to absorb other nutrients and minerals from foods that we eat. Healthy/good fats are important part of our healthy diet. It nourishes our brains, eyes, hair, skin, nails, digestive tract, and cellular walls. However, it is important to distinguish these good or healthy fats from fats that are bad for us (known to cause heart disease), such as trans fat or hydrogenated oil.
So, let’s take a look at some of the healthy or good fats for us. These healthy fats are usually composed of medium chain fatty acids or triglycerides.
For example, the good old fashion 1. Butter
comes in very easily digestible form in vitamin A, D, E, K (important fat soluble vitamins). It also has acids that are immune system building, cancer fighting, and bone strengthening.
Now, let’s talk about the 3.coconut oil: fatty acids in coconut oil are closely resembling the fat in the breast milk (coconut water is so closely related to human plasma that they actually used coconut water in place of human plasma for emergency blood transfusions during WWII). The saturated fat in the breast milk is important for the growth of infant. Coconut oil is composed of medium chain triglycerides, therefore easier for our liver to convert to energy. This is the reason behind why many people would lose weight once they’ve started using coconut oil in place of some other fats they are consuming. Since coconut oil is saturated, therefore, it is tasty in either raw or cooked food (smoothie, soup, tea, etc.). Usually unrefined organic coconut oil would be recommended.
Here is a section on MCTs (medium chain triglycerides) from wikipedia (in italics):
MCTs passively diffuse from the GI tract to the portal system (longer fatty acids are absorbed into the lymphatic system) without requirement for modification like long-chain fatty acids or very-long-chain fatty acids. In addition, MCTs do not require bile salts for digestion. Patients who have malnutrition, malabsorption or particular fatty-acid metabolism disorders are treated with MCTs because MCTs do not require energy for absorption, use, or storage. Medium-chain triglycerides are generally considered a good biologically inert source of energy that the human body finds reasonably easy to metabolize. They have potentially beneficial attributes in protein metabolism, but may be contraindicated in some situations due to a reported tendency to induce ketogenesis and metabolic acidosis.However, there is other authority reporting no risk of ketoacidosis or ketonemia with MCTs at levels associated with normal consumption.Due to their ability to be absorbed rapidly by the body, medium-chain triglycerides have found use in the treatment of a variety of malabsorption ailments. MCT supplementation with a low-fat diet has been described as the cornerstone of treatment for Waldmann disease. MCTs are an ingredient in some specialised parenteral nutritional emulsions in some countries (not USA). Studies have also shown promising results for epilepsy through the use of ketogenic dieting. Select studies have shown promising results for neurodegenerative disorders (e.g. Alzheimer’s and Parkinson’s diseases) but clinical effectiveness is not yet established.
Here is Dr. Josh Axe‘s comments on “Saturated Fat Is Good For You“, below:
A wonderfully healthy fruit, 4. avocados,
rich in monounsaturated fats, raises good cholesterol levels while lowering the bad, is packed with benefits of vitamin E and helps to prevent radical damages. It has a mild taste that won’t overpower other food in the dish as some of the other oils might. Its high smoke point of about 520 degrees F means it’s suitable for grilling or frying. Avocados also boost immune system and acts as an anti-aging nutrient for the skin. It is full of healthy protein, a great folate source for pregnant women, and helps to reduce the risk of birth defects.
Finally, I’d like to include 5. omega-3 fatty acids in this post because they are essential fatty acids that body cannot produce on its own and need to be obtained via ingestion (through our diet intake). There are three different types of omega-3s: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid). The preferred sources of omega-3s are DHA and EPA, found in seafood such as salmon and sardines.
ALA is found in some plant foods, such as certain nuts (ex. walnuts) and seeds (ex. chia seeds and flaxseeds), as well as high-quality meat like grass-fed beef. It’s been recommended that we eat plenty of omega-3 foods and supplementing from time to time, so that we are getting at least 1,000 milligrams per day of EPA/DHA and about 4,000 milligrams of total omega-3s (ALA/EPA/DHA combined).
Many of you may have been surprised by the fact that healthy fats (MCFA, medium chain fatty acids or medium chain triglycerides) can actually help to burn off fat and be helpful with weight loss! Don’t forget that healthy fats may also help to prevent some of the neurodegenerative disorders such as Alzheimer or Parkinson. So, be sure to include some healthy fats (MCFAs medium chain fatty acids or MCTs medium chain triglycerides) in your meal plans.
~Let’s Help One Another~
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