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What Is Tallow & Is It Good for You? Separating Fact vs. Fiction

The AHA! Team — Mon, 11 Aug 2025 05:07:40 +0000

Jillian Levy, CHHC via NaturalHealth365 – Want to know a little-known fact about McDonald’s french fries? Before McDonald’s started using hydrogenated vegetable oils to fry its fries, the company used good, old-fashioned beef tallow. Many other fast food restaurants did, too, including Burger King, Wendy’s, Hardee’s, Arby’s, Dairy Queen, Popeyes and Bob’s Big Boy. For centuries, tallow (or beef fat) was considered a healthy and delicious fat for frying, baking and more. It was only once cheap, highly processed vegetable oils became widely available in the U.S. and elsewhere that tallow and similar animal fats (like schmaltz and lard) went out of fashion. Can you still eat tallow? Yes, and in moderation, some it can be a healthy fat to cook with, especially compared to margarine or processed shortening. Grass-fed beef fat can be a great source of oleic acid, conjugated linoleic acid (CLA) and other fatty acids that are thought to be good for increasing “good” cholesterol levels and supporting cognitive/brain health and a strong metabolism. What is tallow? Tallow is fat rendered from beef (or less often mutton), which is why it’s sometimes called beef lard. Like many other saturated fats, it’s solid at room temperature but melts into a liquid when heated. Tallow’s appearance and texture are described as being similar to butter’s, since it’s solid and a beige/white color when cooled. However, it has a drier, waxy texture and somewhat different taste than butter. Types Although most people refer to only beef fat as tallow, technically other animal fats can also be called by the same name. Some commercial types of tallow contain fat derived from multiple animals, including mutton, pigs and hogs. Most often tallow is made by rendering suet, which is a hard, white type of fat found in the tissues surrounding animals’ organs. Many consider the best quality beef tallow to be rendered from the fat around the kidneys, although it can also be made from rendering other fat. This fatty tissue around the kidneys stores many nutrients, especially when the cattle is grass-fed. Tallow can also sometimes be referred to as shortening, which is defined as any fat that is solid at room temperature and used in baking. Nutrition facts Tallow is a mostly saturated animal fat, although it contains some unsaturated fats too. The breakdown of fats in tallow is estimated to be 45 percent to 55 percent saturated fat, 40 percent to 50 percent monounsaturated fat and 3 percent to 7 percent polyunsaturated fat. According to the U.S. Department of Agriculture, one tablespoon of tallow has about: Calories: 115 Total Fat: 12.8 g Saturated Fat: 6.4 g Polyunsaturated Fat: 0.5 g Monounsaturated Fat: 5.4 g 0 grams of carbs, protein, sugar or fiber In terms of nutrient content, the highest-quality beef tallow comes from grass-fed cattle, as opposed to those conventionally raised on feedlots and fed grains. Grass-fed cattle tend to store more omega-3s, CLA and other beneficial compounds in their bodies compared to cows that are fed less healthy diets. Tallow rendered from grass-fed cattle provides some of the following nutrients: Vitamins A, D, K, E and B12 Choline CLA Other fatty acids, including oleic acid, palmitoleic acid, stearic acid, linoleic acid and others Health benefits What are the benefits of tallow? Here are some of the reasons this fat has been used in cooking, baking and more for centuries. 1. Provides healthy fats, including cholesterol In the 1950s, researchers first began advocating for a lower-fat diet since animal fats were being linked to development of coronary heart disease. However, since this time we’ve come to understand that foods high in fat and cholesterol actually provide certain health benefits. As mentioned above, tallow provides both saturated and monounsaturated fats. It’s made up of about 40 percent to 50 percent monounsaturated fats, which are considered one of the most heart-healthy fats in our diets. This is the same type of fat found in olive oil. The type of saturated fat found in tallow is believed to have a mostly neutral effect on blood cholesterol levels, or the ability to raise “good” HDL cholesterol, meaning that consuming it in moderate amounts shouldn’t increase your risk for cardiovascular disease. Consuming saturated fat as part of a healthy diet has also been shown in some cases to have an inverse relationship with obesity-related type 2 diabetes. 2. May help support weight loss/management Tallow is rich in CLA, a fatty acid that studies have suggested can support a healthy metabolism and may lead to fat burning. Consuming animal fats can be especially helpful for weight loss if you follow a high-fat keto diet, which leads to ketosis to enhance fat-burning. 3. Can help you absorb essential vitamins You need fats in your diet to absorb fat-soluble vitamins, including vitamins A, D, E and K. These essential vitamins help support your immune system, skeletal system, heart, skin and more. 4. Has a high smoke point Compared to other cooking fats and oils, including olive oil and butter, tallow has a higher smoke point around 420 to 480 degrees Fahrenheit. Smoke point refers to the temperature at which an oil starts to burn, smoke and lose many of its nutritional benefits. Tallow can be used at high temperatures without causing its chemical composition to change. When cooking at high heat, such as roasting, frying and baking, use it over oils like canola, corn and even virgin olive oil, which are prone to oxidizing at high temperatures and can contribute to problems such as formation of free radicals. 5. Can help hydrate skin Why is tallow good for your skin? It’s rich in fatty acids that help form the lipids that keep skin protected and moisturized. These include palmitoleic acid, stearic acid and oleic acid (the same type of fat found in olive oil). Consuming fats can help support the skin, while some fats, including tallow, can also be applied topically to your skin. Some benefits of tallow for skin health include: Improving moisture and treating dryness Helping increase skin’s flexibility and ability to heal Supporting the protective barrier function of skin 6. Provides a stable energy source Tallow, rich in saturated fats, is metabolized slowly, providing a steady energy source. Saturated fats provide a slow-burning energy source beneficial for sustained mental and physical performance. Fats from animal sources have been shown to sustain energy levels without causing rapid blood sugar spikes, supporting physical and mental performance. 7. May aid hormone regulation The fatty acids in tallow are essential for hormone production. Saturated fats, like those in tallow, are precursors to steroid hormones such as cortisol and testosterone, which are vital for stress response, reproductive health and overall homeostasis. 8. Supports the immune system Tallow contains fat-soluble vitamins, including A, E and D, which are known to enhance immune function. These vitamins play a critical role in regulating immune responses and maintaining skin integrity, the first line of defense against pathogens. 9. Holds anti-inflammatory properties CLA found in animal fats like tallow has been documented to reduce systemic inflammation. Studies have revealed its role in mitigating inflammatory cytokines, contributing to overall anti-inflammatory effects. In addition, a balanced dietary fat profile has been associated with decreased markers of systemic inflammation. 10. Can boost brain health Tallow is a source of saturated fats and omega-3 fatty acids, which are crucial for maintaining brain structure and function. These fats support the myelin sheath surrounding neurons, enhancing cognitive performance and protecting against neurodegenerative conditions. The brain relies heavily on saturated fats and omega-3 fatty acids for structural integrity and function. These fats, abundant in tallow, have been linked to improved cognitive health and reduced risks of neuroinflammation. 11. May help balance blood sugar Fats, including those in tallow, slow carbohydrate absorption and reduce postprandial blood sugar spikes. This steady absorption rate can contribute to improved glycemic control, particularly in those with insulin resistance. 12. May benefit heart health Tallow contains a mix of saturated and monounsaturated fats, with about 45 percent to 55 percent being monounsaturated fats like oleic acid. Monounsaturated fats are generally considered beneficial for heart health, as they may help regulate blood sugar levels and support cardiovascular function. As noted above, some research has suggested that the specific saturated fats in tallow, such as stearic acid, may have a neutral impact on cholesterol levels. There is some indication that consuming tallow as part of a balanced diet may help improve cholesterol levels. One long-term study of men found that those on a diet low in saturated fats and cholesterol, and enriched in polyunsaturated fats, had fewer fatal atherosclerotic events compared to the control group. However, it’s important to note that this study did not specifically examine tallow. While some components of tallow may have potential benefits for heart health, the scientific evidence is not conclusive. The balanced composition of fats in tallow and its potential effects on cholesterol levels warrant further investigation. However, it’s important to note that individual responses to dietary fats can vary, and overall diet quality and lifestyle factors play crucial roles in heart health. As with any dietary change, it’s advisable to consult with a healthcare professional before significantly altering fat intake. How to use In terms of cooking, what is tallow good for? Because it has a high smoke point, it’s a good fat for frying, baking, sauteing and roasting. It can help give crusts, pastries, fried foods and baked goods a crumbly texture. Some popular uses for tallow include making: Donuts Fritters Pie crusts Flour tortillas Mexican recipes, like fried plantains and tamales Cookies Pound cake Biscuits Fried pork, chicken and other fried meats Lardo Fried vegetables, latkes and veggie fritters Where to buy tallow Look for organic tallow sourced from grass-fed cows at a local farmers market or health food store. You may also be able to find it at your local butcher shop. How to make tallow Purchase some grass-fed beef fat, such as from a butcher shop or farmers market. You may need to buy a big chunk before grinding or cutting it up and rendering it into liquid fat. Grind the fat, or cut it up into very small pieces (or ask the butcher to do this for you). Put the fat into a slow cooker on low or medium for several hours. You will hear crackling noises while it cooks. Once the noise stops and there are only liquid tallow and some crispy bits (called greaves or cracklings), it’s done. Try to turn the heat off as soon as the noise stops. Let it cool off for an hour, then strain it through a mesh strainer and store in a glass mason jar. If you keep it in an airtight container it doesn’t need to be refrigerated short term, however some people choose to refrigerate it if keeping it for a while. Tallow soap Traditionally, many soap bars were made with tallow, since it helps harden and lather soap while also supporting skin’s natural barrier. If you’re familiar with making soap at home using vegetable oils, you can try using tallow instead. To make homemade tallow soap, combine it with sodium hydroxide, water, jojoba or almond oil, along with essential oils, such as lavender, to improve the smell and soothing quality. Alternatives What can you use instead of tallow (besides lard)? Grass-fed butter is a good alternative and can be used in similar ways as tallow, since they contain mostly the same types of fats. Both are between 40 percent to 60 percent saturated fat. Some people may prefer the taste of butter, especially in baked goods. However, one advantage of tallow is that it’s dairy-free and tolerated by those with lactose intolerance/dairy allergies. Quality oils, such as coconut oil and avocado oil, can also be good alternatives that supply you with a mix of healthy fats. However, refined vegetable oils are not the best choice, since they are often rancid due to exposure to high heat and are very high in pro-inflammatory omega-6 fatty acids. What...

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The Biggest Lie Ever Told; The War on Red Meat

The AHA! Team — Wed, 30 Oct 2024 05:07:23 +0000

Al Sears, MD, CNS – I’ve spent the past two decades traveling thousands of miles around the world to visit and observe the last remaining native cultures still in existence. A lot of my colleagues question my research methods. That’s because most modern doctors only treat – and most researchers only study – sickness. They don’t consider health. They see a disease and prescribe a pill. That’s not how I see it. I focus on what healthy people have in common… What protects them from getting sick in the first place. And I feel I owe it to my patients – and you – to visit these cultures and pass on their knowledge before it’s lost. Like the Maasai in Kenya. Visiting them was remarkable. I didn’t see one overweight person the entire time I was there.1 Everyone I came across in every village was lean and strong. And they have almost zero heart disease. In fact, they don’t suffer from any of the chronic diseases that have become the world’s worst killers. There’s a good reason for that… It’s a secret inherent in their native diet. A diet that includes almost no grains but plenty of red meat, fat, protein, and bone marrow — all things that are missing or extremely limited in the modern Western diet. Of course, this is exactly the opposite of what the American Heart Association and nearly every standard American doctor recommends…yet, the rate of heart disease among the Maasai is almost zero. There’s no obesity. And the Maasai don’t suffer from chronic aging problems like our culture does. From all my experiences with patients and in all my travels around the world, from Africa to Bali to South America, here’s what I’ve learned: You CAN avoid disease and obesity, and the chronic conditions that plague us in the West. But it has nothing to do with following standard medicine’s recommendations. Instead, you want to be strong, muscular, robust, lean, happy, healthy, and eat the foods you were born to eat. You have a natural desire for them. Dropping weight will come easier and faster. You will wake up charged with energy that will last the whole day, you’ll stay strong and healthy, and you’ll never have to fear heart disease. I’ve helped hundreds of people use this approach. I’ve watched them make a remarkable transition. They are becoming leaner, healthier, and they stay free of heart disease. Unfortunately, the modern medical establishment has been nagging you for over 50 years to eliminate red meat from your diet. They claim that eating red meat causes raises cholesterol, causes heart disease, and can eventually kill you. I call it the biggest lie ever told. Red meat doesn’t cause disease. As a matter of fact, we evolved to eat meat. Our primal ancestors thrived on its fat and protein. And without it, we never would have made it to the 21st century. Almost every cell in your body needs both the protein and the fat from meat to survive. You use protein to build and repair tissues. It’s an important building block of bones, muscles, cartilage, skin, hair, nails, and blood. You need protein to make enzymes, hormones, and other body chemicals. And the fat helps you transport nutrients around your body and deliver them where they’re needed. Vitamins A, D, E, K, and CoQ10 can’t even be absorbed without fat. But there is a problem with today’s red meat… Ranchers aren’t interested in the quality of their beef. They care about making a profit. So they feed their cattle a combination of grain and corn. But cattle evolved to eat grass. Today’s meat factories make cows diseased. So they’re pumped full of antibiotics. The antibiotics make them sick, and they’re given more drugs. It’s an endless unnatural cycle. These animals are also injected with growth hormones so they can be sent to slaughter that much sooner. Because they are confined to a crowded feedlot, they never get any exercise. The result is an unhealthy ratio of omega-3s to inflammation-causing omega-6s. And it’s this chronic inflammation from omega-6s that leads to heart disease and cancer… Eat Like Your Ancestors Avoid commercially raised red meat. I can’t say this enough… You should stay away from factory-farmed meat. Choose grass-fed, pasture-raised, hormone-free beef. I consider this to be perhaps the healthiest food you can eat. Compared to grain-fed animals, products from grass-fed animals have 10 times more omega-3 fats, more vitamins B, E, D, and K2, more CoQ10 and zinc, and more antioxidants like glutathione and superoxide dismutase (SOD).1 Choose bison meat. All bison are grass-fed. In fact, this animal would rather starve than eat corn. Nutritionally, bison has more protein, iron, and B12 than most beef. But what makes it a top meat choice is that it has more omega-3s — and a better omega-3 to omega-6 ratio. Eat “salad-bar” beef. This is what my friend Joel Salatin calls his pasture-raised, grass-fed meat. He gave it the name because the cattle he raises get to graze in an open “salad bar.” His animals are never exposed to hormones, antibiotics, herbicides, pesticides, or other toxins. You can check out and order from his website at polyfacefarms.com. To Your Good Health, Al Sears, MD, CNS References: 1. Daley CA, et al. “A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef.” Nutr J. 2019;9:10. To read the original article click here.

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3 Most Common Diet Myths That Could Be Hurting You

The AHA! Team — Wed, 23 Oct 2024 08:31:01 +0000

Dr. Don Colbert – In the ever-evolving world of nutrition and wellness, myths and misconceptions abound, often clouding the truth about healthy eating. With the constant influx of new diets and health fads, it’s easy to get swept away by promises of quick results and miraculous transformations. However, not all popular advice is beneficial, and some commonly accepted diet myths could actually be detrimental to your health. Dr. Don Colbert, an expert in nutrition and the creator of the Keto Zone Diet, addresses these misconceptions by offering a scientifically-backed, holistic approach to eating that stands out from misleading diet trends. Here, we debunk three pervasive diet myths and explore how the Keto Zone provides a safer and more effective alternative. Myth 1: More Meals, Smaller Portions Boost Metabolism One of the most prevalent diet myths is that eating smaller meals more frequently throughout the day will boost your metabolism. The theory suggests that by constantly feeding your body, you’ll burn more calories overall. However, recent studies suggest that meal frequency has little to no effect on fat burning or weight loss. What matters more is the total caloric intake and the quality of the food consumed. The Keto Zone diet takes a different approach through intermittent fasting (IF), which involves eating all your meals within a specific window of time each day. This method has been shown to improve metabolic health more significantly than the traditional small, frequent meals approach. IF helps to regulate the body’s insulin levels, reduce inflammation, and improve brain health, all while supporting sustainable weight loss. By focusing on when to eat rather than constantly grazing, the Keto Zone diet aligns more closely with our bodies’ natural circadian rhythms, promoting a deeper state of ketosis and enhanced fat burning. Myth 2: Fat Makes You Fat The belief that eating fat makes you fat is deeply ingrained in our dietary culture, stemming from outdated studies that have long been debunked. This myth led to the rise of low-fat and fat-free diets that dominated the market for decades. However, fats are essential to the body, playing a critical role in hormone production, cell structure, and nutrient absorption. More importantly, not all fats are created equal. The Keto Zone diet emphasizes the importance of consuming healthy fats, such as those found in avocados, nuts, seeds, and olive oil. These fats are not only heart-healthy but are also vital for maintaining energy levels and aiding in the absorption of fat-soluble vitamins. In contrast to the myth, incorporating healthy fats into your diet can actually help you lose weight by keeping you fuller longer and stabilizing blood sugar levels, thus reducing cravings and overeating. Myth 3: All Calories Are Created Equal The calorie-counting model of weight loss is another diet myth that simplifies nutrition down to a mere numbers game. This approach neglects the nutritional value of foods, implying that a calorie from a candy bar is the same as a calorie from broccoli. Such thinking overlooks the metabolic processes influenced by different types of food and can lead to unhealthy eating habits. The Keto Zone diet advocates for a low-carbohydrate, moderate-protein, and high-fat diet, focusing on the quality and source of calories rather than the quantity alone. By reducing carbohydrate intake and increasing healthy fats, the body enters a state of ketosis where it burns fat for fuel instead of glucose. This shift not only aids in significant weight loss but also improves overall health by reducing the risk of developing chronic diseases such as type 2 diabetes and heart disease. Embracing the Keto Zone Switching to the Keto Zone diet can seem daunting at first, especially if you’re accustomed to the myths that pervade our dietary mindset. However, the transition can be simplified with a few practical steps: Educate Yourself: Understanding the science behind the Keto Zone is crucial. Read books, watch documentaries, and consult resources that explain how and why it works. Plan Your Meals: Prep your meals ahead of time to ensure you have healthy options that adhere to the Keto Zone principles. Start Slow: Gradually reduce your carbohydrate intake and increase your fat consumption to ease your body into ketosis. Monitor Your Progress: Keep track of how your body responds to the diet. Adjustments might be necessary based on your specific health needs. Seek Support: Joining a community of like-minded individuals can provide encouragement and accountability. Conclusion The Keto Zone diet offers a scientifically validated, nutritionally balanced approach that counters widespread diet myths with facts and results. By focusing on healthy fats, proper meal timing, and the quality of calories, Dr. Don Colbert’s Keto Zone not only facilitates weight loss but also enhances overall health. If you’re looking to escape the confusion and misinformation prevalent in the diet industry, the Keto Zone diet offers a refreshing and scientifically supported path. By debunking common myths and focusing on a balanced approach to nutrition, Dr. Don Colbert’s Keto Zone diet not only facilitates significant health improvements but also fosters a sustainable lifestyle change. Whether you’re looking to lose weight, enhance your energy levels, or improve your overall health, the Keto Zone provides a credible and effective framework. Embrace the clarity and confidence that come with informed dietary choices and take your first step into a healthier, more vibrant life with the Keto Zone diet. You can sign up for Dr. Colbert’s Free 21 Day Keto Zone Challenge by going to ketozone.com/challenge To read the original article click here.

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How to Hack Your Metabolism and Improve Your Health

AHA Publisher — Mon, 24 Oct 2022 07:00:27 +0000

Diana Bletter via Israel21c – Israeli startup Lumen offers a handheld breath analysis device that allows users to “hack their metabolism,” as cofounder Michal Mor explains. “If you have information about how your metabolism is working, you can improve your own health,” Mor tells ISRAEL21c. Mor and her twin sister, Merav, didn’t set out to start a high-tech company. The sisters, who were born in California and moved to Israel at age two with their parents, originally wanted to be physicians. Instead, they studied medical laboratory sciences at Ben-Gurion University of the Negev. They each received a master’s degree and a PhD in physiology — Merav specializing in heart arrhythmia and Michal in cardiac science. The sisters, each a mother of three children, live near each other in Tel Aviv. In their spare time, they are Ironman athletes, and Merav is a divemaster while Michal does competitive pole acrobatics. They first became curious about metabolism when they were training for an Ironman triathlon. The event is grueling. First, a 2.4-mile (3.86 km) swim, then a 112-mile (180.25 km) bicycle ride, followed by a marathon of 26.22 miles (42.20 km). The one-day event usually takes about 16 hours to complete. “Many competitors crash and don’t have the energy to finish,” Mor said. It became clear to them that “we had to be able to efficiently use fats and carbohydrates to be able to do the race.” Metabolic Flexibility The Mor sisters started searching for “metabolic flexibility,” a common term in the scientific community, “but nobody spoke about what exactly you can do to make it happen.” “We wanted to understand what was the best way to fuel our bodies,” Mor said. She and her sister became their own guinea pigs and began experimenting with nutritional methods — on themselves. “After a long swim in the sea in the morning, we’d eat meatballs and pasta,” Mor said. The method they devised for what they ate and when was so successful that they both finished the race with so much energy, they immediately registered for the next one. After that race, the sisters decided to investigate how to better measure their metabolism to get the information they needed. Tests in hospitals would have required “lying down for at least 45 minutes dressed like an astronaut and then you need a doctor to analyze the data an hour later,” is how Mor describes it. At first, they wanted only to find a home-based way to measure their own respiratory exchange ratio (RER), which indicates whether the body is getting its energy from fat or carbohydrates. A Family Business After four years of research and development, they created Lumen with three others: Avi Smila, who is chief information officer; Dror Ceder, chief growth officer; and Daniel Tal Mor, who is the CEO (and Michal’s husband). Michal Mor is head of science for products, a task in which she studies the “complicated metric of metabolic flexibility to make it accessible to everyone.” Merav Mor is the company’s chief scientist. In 2016, beta trials for the Lumen device began; Lumen was officially launched via an Indiegogo crowdfunding campaign in 2018. The device and app can connect with programs like Google Fit as well as Bluetooth to integrate users’ data. In addition to giving people a window on their metabolic health, the Lumen app – available by subscription — offers ideas for meals, including alternative suggestions if people “don’t like what’s on the menu.” There are selections for vegetarians and vegans as well as for those with food allergies, helping people understand what makes up a balanced meal. Translating Bodies Today, the company has 115 employees with offices in Israel as well as New York. Its yearly sales figures are not disclosed. One of Lumen’s breakthrough research findings is tracking how women’s metabolism changes according to each phase of their menstrual cycle. “There is a lot of research about men’s physiology,” Mor said, “and we’re using our knowledge to meet the specific needs of women.” While athletes use Lumen for their training regimen, others use the device and app to manage their health by measuring how their body is burning calories and learning what they can do to “reach their health and fitness goals.” Mor says that Lumen has helped users lose weight when used on a consistent basis, but most importantly increases metabolic flexibility by 66%. She said there is no other company that offers people the chance to measure their metabolism at home. “What we want to do is translate people’s bodies for them,” Mor said. “We’re helping people look inside and get the information they need.” For more information, click here To read the original article click here.

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Coconut Oil and the Boost in HDL “Good” Cholesterol

AHA Publisher — Wed, 03 Feb 2021 08:00:44 +0000

Michael Greger M.D. FACLM via NutritionFacts – The effects of coconut oil were compared to butter and tallow. Even if virgin coconut oil and other saturated fats raise LDL “bad” cholesterol, isn’t that countered by the increase in HDL “good” cholesterol? According to “the experience and wisdom of 200 of the country’s leading experts in cardiovascular diseases,” in a report representing 29 national medical organizations, including the American Heart Association and the American College of Cardiology, we’ve known for nearly half a century that “coconut oil is one of the most potent agents for elevating [blood] serum cholesterol level.” As I discuss in my video Coconut Oil and the Boost in HDL “Good” Cholesterol, studies showing coconut oil elevates cholesterol date back to 1955, when it was first shown experimentally that switching someone from coconut oil to soybean oil could drop cholesterol from around 200 down to 150, as you can see at 0:39 in my video. Coconut oil can significantly raise cholesterol levels within hours of consumption. In fact, a significant increase in blood cholesterol was found within hours of eating a slice of cake made from either coconut oil (or cod liver oil for that matter), but not from the same cake made from flaxseed oil. As you can see at 1:10 in my video, coconut oil may even be worse than tallow, or beef fat, but it isnot as bad as butter. An interventional trial was published in March 2017: a month-long randomized, controlled, crossover study looking at the impact of two tablespoons per day of virgin coconut oil. The result? Coconut oil elevated cholesterol about 14 percent over the control, which was consistent with seven other interventional trials published to date in a 2016 review. Hold on. Saturated fats can make HDL, the so-called good cholesterol, go up, so what’s the problem? The problem is that it doesn’t seem to help. Having a high blood HDL level is “no longer regarded as protective.” What? Wait a second. Higher HDL levels are clearly associated with lower risk of heart disease, as you can see at 2:01 in my video. In fact, HDL levels “are among the most consistent and robust predictors of CVD [cardiovascular disease] risk.” Ah, but there are two types of risk factors: causal and non-causal. Association does not mean causation—that is, just because two things are tightly linked, it doesn’t mean one causes the other. Let me give you an example, which you can see at 2:30 in my video. I bet that the number of ashtrays someone owns is an excellent predictor of lung cancer risk and that study after study would show that link. But, that does not mean that if you intervene and lower the number of ashtrays someone has, their lung cancer risk will drop, because it’s not the ashtrays that are causing the cancer, but the smoking. The ashtrays are just a marker of smoking, an indicator of smoking, as opposed to playing a causal role in the disease. So, just like having a high number of running shoes and gym shorts might predict a lower risk of heart attack, having a high HDL also predicts a lower risk of heart attack. But, raising HDL, just like raising the number of gym shorts, wouldn’t necessarily affect disease risk. How do you differentiate between causal and non-causal risk factors? You put them to the test. The reason we know LDL cholesterol truly is bad is because people who were just born with genetically low LDL cholesterol end up having a low risk of heart disease. And, if you intervene and actively lower people’s LDL through diet or drugs, their heart disease risk drops—but not so with HDL. People who live their whole lives with high HDL levels don’t appear to have a lower risk of heart attack, and if you give people a drug that increases their HDL, it doesn’t help. That’s why we used to give people high-dose niacin—to raise their HDL. But, it’s “time to face facts.” The “lack of benefit of raising the HDL cholesterol level with the use of niacin…seriously undermine[s] the hypothesis that HDL cholesterol is a causal risk factor.” In simple terms: “High HDL may not protect the heart.” We should concentrate on lowering LDL. So, specifically, as this relates to coconut oil, the increase in HDL “is of uncertain clinical relevance,” but the increase in LDL you get from eating coconut oil “would be expected to have an adverse effect” on atherosclerotic cardiovascular disease risk. But, what about the MCTs, the medium-chain triglycerides? Proponents of coconut oil, who lament “that ‘coconut oil causes heart disease’ has created this bad image of [their] national exports,” assert that the medium-chain triglycerides, the shorter saturated fats found in coconut oil, aren’t as bad as the longer-chain saturated fats in meat and dairy. And, what about that study that purported to show low rates of heart disease among Pacific Islanders who ate large amounts of coconuts? I cover both of those topics in my video What About Coconuts, Coconut Milk, and Coconut Oil MCTs?. To read the original article click here. For more articles from Dr. Greger click here.

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11 Essential Nutrients Your Body Needs NOW

AHA Publisher — Mon, 25 May 2020 07:00:32 +0000

Rachael Link, MS, RD via Dr. Axe – With so much information circulating out there about nutrition, it can be challenging to make sure you’re getting the nutrients you need each day. In fact, with some sources listing as many as 90 essential nutrients, following a balanced diet can quickly become overwhelming. However, getting all the nutrients you need doesn’t have to be complicated. In fact, by just being mindful about a few specific nutrients, eating a healthy diet full of nutrient-dense foods can be pretty simple. Breaking it down into essential versus nonessential nutrients can help simplify and streamline your diet, making it easier than ever to achieve better health. But what are those nutrients, and what do nutrients do, anyway? Let’s take a look at the 11 essential nutrients your body needs, why and how to obtain them. What Are Nutrients? According to the dictionary, the official nutrients definition is “a substance that provides nourishment essential for growth and the maintenance of life.” This encompasses the broad spectrum of micronutrients, healthy fats, amino acids and other substances that your body needs to function, survive and thrive. Most of these are obtained through the things you eat, drink or supplement in your diet. However, this nutrients definition doesn’t differentiate between essential and nonessential nutrients. While there are thousands of specific nutrients, each with its own unique benefits and functions, there are a few specific nutrients that you should be especially mindful about incorporating into your day. And although there are technically six essential nutrients, there are certain healthy fats, vitamins and minerals that you should be sure to include in your diet as well. Essential Nutrients vs. Nonessential Nutrients So what exactly distinguishes an essential nutrient from a nonessential nutrient? There are six essential nutrients found in the body, including carbohydrates, fats, proteins, water, vitamins and minerals — with proteins, carbs and fats classified as macronutrients. These are the main classes of nutrients, which can further be broken down into specific micronutrients that are especially important for health. Essential nutrients cannot be produced by the body and must be obtained through other means while many nonessential nutrients can be both synthesized and absorbed from food. Cholesterol, for example, is needed to produce hormones and maintain the cell membrane, but it can be either obtained from food or produced in the body. Benefits Meeting your essential nutrient needs can come with major benefits in terms of your health. In fact, these nutrients are called “essential” for a reason. Without these crucial nutrients, vitamins and minerals, your body would not be able to function properly. Meeting your potassium needs, for example, helps your heart pump blood throughout your body, while calcium and vitamin D keep your skeletal framework strong and sturdy. Other important benefits that come with getting enough nutrients include improving your immune system, building muscle, keeping your heart healthy and staying hydrated — as well as sustaining life and keeping your body working efficiently. 11 Essential Nutrients 1. Carbohydrates Despite being demonized as “unhealthy” or “fattening,” carbohydrates are critical to the function of your body. Carbohydrates are broken down into glucose, which is the primary source of fuel for your body and brain. Not only do they provide energy for the body, but they also help stabilize blood sugar levels and preserve muscle mass by preventing the breakdown of proteins for energy. Plus, some of the world’s healthiest foods fall into the category of carbohydrates. Fruits and vegetables, for instance, are incredibly nutrient-dense and loaded with important vitamins, minerals and antioxidants. Even on a low-carb or ketogenic diet, you’re still taking in a few grams of carbohydrates here and there, making healthy carbs an important part of any diet. Complex carbohydrates take longer to break down, which can help you feel fuller for longer and keep blood sugar levels regular. Whole grains, vegetables and fruits are a few examples of healthy complex carbohydrates that can fuel your body and supply you with a megadose of nutrients. 2. Protein It’s no secret that protein is critical to good health. From forming muscle to creating new enzymes and hormones, getting enough protein in your diet is key. Proteins are made up of building blocks called amino acids, which are composed of even smaller units called peptides. There are 20 types of amino acids, all of which are important. However, nine of these are considered essential amino acids because they can’t be produced by your body. The nine essential amino acids include: Histidine Isoleucine Leucine Lysine Methionine Phenylalanine Threonine Tryptophan Valine While animal proteins provide adequate amounts of all essential amino acids, plant-based proteins are typically lacking in one or more. The best way to ensure adequate protein intake is to include a variety of protein foods in your diet, such as meat, eggs, dairy, nuts and beans. 3. Fat Much like carbohydrates, dietary fat has earned an undeservedly bad reputation because of its association with body fat. Fat is an essential nutrient that provides energy, boosts the absorption of certain vitamins and helps protect your organs from damage. Some types of fat are better than others, however. Trans fats, for example, are a type of fat found in processed foods, baked goods and shortening. This type of fat has been shown to significantly increase the risk of heart disease and should be avoided at all costs. Unsaturated fats, on the other hand, can actually help protect the heart and aid in the prevention of heart disease. Healthy sources of fat include nuts, avocados, salmon, olive oil, flaxseed and nut butters. Including a few servings of these foods per day can help provide the fats your body needs and protect against disease. 4. Water The human body can survive for long periods of time without food. In fact, there have been case studies reporting on some extreme cases of people who have successfully gone without eating for 382 days under medical supervision with no negative side effects. Of course, I’d never recommend such extreme fasting — I simply point this out to highlight the importance of water. While you may be able to go without food for quite a while, even just a few days without water can be detrimental. Water accounts for a pretty big portion of the body, making up somewhere between 55 percent to 75 percent of your body mass. It plays an essential role in waste removal, digestion and temperature regulation and makes up a core component of every cell in your body. Dehydration can lead to symptoms like dry skin, dizziness, fatigue, a rapid heartbeat and even death if left untreated. In addition to the things that you drink, you also take in water through the foods that you eat as well. Fruits and vegetables, in particular, tend to have a higher water content and can help keep you hydrated. 5. Vitamins You’ve likely heard all about the importance of vitamins like folate, vitamin C and vitamin A, among others, so it should come as no surprise that vitamins make the list of essential nutrients. There are many different types of vitamins, each with its own specific function and role in the body, but all equally vital for maintaining optimal health. Vitamin A, for instance, is critical for the health of your eyes and skin, while vitamin K builds strong bones and is involved in blood clotting. There may be minute differences in the amounts of specific vitamins for men versus women, but in general, the essential vitamins that your body needs are: Vitamin A Vitamin C Vitamin D Vitamin E Vitamin K B vitamins, including thiamine, riboflavin, folic acid and vitamin B12 The best way to get in all of these vitamins is to eat a healthy and balanced diet with plenty of vegetables and fruits. A multivitamin may also be useful to help fill in the gaps if you have a restrictive diet. 6. Minerals Much like vitamins, minerals are also important for helping your body function properly and stay healthy, and each comes with its own specific role. Iron, for example, is key to the production of red blood cells, phosphorus strengthens the bones and teeth, and magnesium is a crucial component of more than 300 reactions in the body. The minerals that your body needs include: Sodium Iron Potassium Calcium Chloride Magnesium Phosphorus Trace minerals These can all be obtained through food, so eating a nutritious diet can prevent deficiencies and make sure you’re getting the minerals that you need. 7. Calcium You probably know calcium as the most important nutrient for bone health, and that’s true. Although there are several nutrients that are key to building strong bones, over 99 percent of the body’s calcium is found in the bones and teeth. However, that’s not all calcium is good for. Calcium is also involved in muscle contractions, nerve function and the movement of blood throughout the body. Calcium is found naturally in dairy products, leafy greens, white beans, and certain types of fish like sardines and salmon. Including these foods in your diet is the easiest way to ensure you’re meeting your daily calcium requirements. 8. Sodium Although sodium receives a lot of negative attention for its association with high blood pressure, it’s actually incredibly important to health. Sodium regulates fluid balance and blood volume while also keeping your nerves and muscles working correctly. Of course, sodium should be included in moderation as excessive amounts can lead to high blood pressure in some people. The most recent Dietary Guidelines for Americans recommend limiting sodium intake to less than 2,300 milligrams per day, which equates to about one teaspoon of salt. Sodium is found naturally in many foods, including seeds, nuts, vegetables, meats, grains and legumes. Intake of high-sodium foods like frozen and ultra-processed foods, salty snacks, and canned meats with added salt should be minimized. 9. Potassium Potassium is an essential electrolyte that helps maintain fluid balance and blood pressure. It also is necessary for muscle contractions, heart health and regulating the pH level of your blood to prevent it from becoming too acidic. While most people instantly associate potassium with bananas, potassium is actually found in a wide variety of other vegetables and fruits as well. Spinach, tomatoes, potatoes, avocados, salmon and sweet potatoes are all other excellent sources of potassium. 10. Omega-3 Fatty Acids From optimizing brain health to preventing heart disease, omega-3 fatty acids are a vital component of many aspects of health. Omega-3 fatty acids are a type of polyunsaturated fat that are considered an essential fatty acid. This means that, unlike other types of fatty acids, your body can’t synthesize omega-3 fats and needs to obtain them from food. Varieties of fatty fish, such as salmon, mackerel and sardines, are the best source of omega-3 fatty acids. These contain the active forms of omega-3 fats that can be easily used by the body. Some plant foods, such as chia seeds, flax and walnuts, also contain omega-3s. However, they contain a form of omega-3 fatty acid that is converted only in small amounts to the more active forms. You should include one to two servings of fish in your diet each week to help meet your omega-3 fatty acid needs. Otherwise, consider taking a fish oil or algae supplement to get some omega-3s into your day. 11. Vitamin D Also known as the “sunshine vitamin,” getting enough vitamin D is incredibly important. Vitamin D is a fat-soluble vitamin necessary for the absorption of calcium and can promote good bone health, making it an especially important vitamin for women to help prevent osteoporosis. Additionally, some research shows that vitamin D could strengthen the immune system and influence muscle function. This fat-soluble vitamin is produced in the skin as a result of sun exposure and can be obtained in small quantities through foods like mushrooms, eggs and fish. Those who have dark skin, are obese or get limited exposure to sunlight are at a greater risk for vitamin D deficiency. For...

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