Keto Fat Bombs

Ever since we started this keto way of eating we have just about cut out all sweets. That is all sweets made from sugar. If you have read any of my articles on this blog, then you know my wife and I enjoy our keto mousse, keto yogurt, and the occasional keto ice cream. I have however had many requests and inquires from my readers regarding keto fat bombs.

Just in case you have never heard of them before “fat bombs” is a term used for a small amount of coconut oil that have been melted and shaped into a single serving that you can pop into your mouth to increase your daily fat intake. You can of course use any of the other healthy fats such as butter, ghee, cacao butter, almond butter etc., to make your fat bombs as long as the type of fat you use will solidify at room temperature. Personally, we prefer coconut oil as it tends to be the best value for the money as is easy to work with. Therefore all the fat bombs in this article will be made with organic refined coconut oil (has no coconut flavor). If you use another type of fat, then your nutritional values will of course be different.

You can use any number of extracts, powders or combination of both to add flavors to your fat bombs. While fat bombs can be either sweet or savory, we tend to only make sweet fat bombs which we use as a sweet treat.

Chocolate Bombs (Yield: 21)

1 cup coconut oil

5 tablespoons cocoa powder

12 drops liquid sucralose

Whole Recipe

Calories – 2155, 226.5 grams fat, 0 grams protein, 5 grams net carbohydrates

Per Tablespoon

Calories – 102.6, 10.8 grams fat, 0 grams protein, 0.23 grams net carbohydrates

Place the coconut oil in a bowl and heat for 90 seconds in your microwave or until the coconut oil has melted. Then add the liquid sucralose or sweetener of your choice and the remaining ingredients and mix thoroughly with a whisk.

Grab your ice cube trays or molds and fill each with 1 tablespoon of the coconut oil mixture. Place the trays in the refrigerator or freezer and allow to cool. Once they have solidified simple pop them out of the trays and keep them in the fridge until ready to eat.

Chef's Note: I get my ice cube trays from Dollar Tree, you get two trays for $1.00, so the cost is quite minimal and they are easy to use. As you may have seen in the picture we also have some silicon molds that are pumpkin shaped. To be honest I think the ice cube trays are easier to work with.

Chocolate Strawberry Bombs (Yield: 21)

1 cup coconut oil

5 tablespoons cocoa powder

1 teaspoon strawberry extract

12 drops liquid sucralose

Whole Recipe

Calories – 2155, 226.5 grams fat, 0 grams protein, 5 grams net carbohydrates

Per Tablespoon

Calories – 102.6, 10.8 grams fat, 0 grams protein, 0.23 grams net carbohydrates

Peanut Butter Bombs w/Peanut Butter (Yield: 24)

1 cup coconut oil

½ cup peanut butter

10 drops liquid sucralose

Whole Recipe

Calories – 2920, 292 grams fat, 32 grams protein, 32 grams net carbohydrates

Per Tablespoon

Calories – 121.6, 12.6 grams fat, 1.3 grams protein, 1.3 grams net carbohydrates

Peanut Butter Bombs w/PBfit Peanut Butter Powder (Yield: 24)

1 cup coconut oil

4 tablespoons PBfit peanut butter powder

10 drops liquid sucralose

Whole Recipe

Calories – 2180, 223 grams fat, 12 grams protein, 4 grams net carbohydrates

Per Tablespoon

Calories – 90, 9.26 grams fat, 0.5 grams protein, 0.16 grams net carbohydrates

Double Layer Fat Bombs

In theory, you could just mix all of these ingredients together and have one solid layer fat bomb, but for some fat bombs I like having two distinct layers of flavor. This is especially true for my 'Reese Peanut Butter Cup' and 'Mounds' fat bombs. For these fat bombs I like to make the first layer chocolate, by doing this, any sediment from the peanut butter, the coconut, or any nuts in the recipe will settle in the middle of the fat bomb giving it a nicer texture and mouth feel.

Reese Cup Chocolate Peanut Butter Bombs (Yield: 45)

Chocolate Layer

1 cup coconut oil

5 tablespoons cocoa powder

12 drops liquid sucralose

Peanut Butter Layer

1 cup coconut oil

½ cup peanut butter

10 drops liquid sucralose

Whole Recipe

Calories – 5050, 518.5 grams fat, 32 grams protein, 37 grams net carbohydrates

Per Tablespoon

Calories – 112.2, 11.5 grams fat, 0.7 grams protein, 0.8 grams net carbohydrates

Place the coconut oil in a bowl and heat for 90 seconds in your microwave or until the coconut oil has melted. Then add the liquid sucralose or sweetener of your choice and the remaining ingredients and mix thoroughly with a whisk.

Chef's Note: When using peanut butter, I heat the coconut oil to melting first, then I add the peanut butter and mix with a spoon. If need I place back in the microwave and heat for another 20 - 30 seconds until the peanut butter is completely melted.

Grab your ice cube trays or molds and fill each with ½ tablespoon of the chocolate coconut flavored oil and place the first layer in the ice cube trays or molds then chill. Once the first layer has solidified, then prepare the second layer and using the same ½ tablespoon measuring spoon and add the second peanut butter layer of coconut oil and place back in the refrigerator or freezer and allow them to solidify for a second time.

Chef's Note: I do not know how hard it will be for you to find a ½ tablespoon measuring spoon. Somehow we actually had one in our large inventory of measuring spoons. If you cannot find one, you can use 1 + ½ teaspoon for each layer. This is less convenient, but the volume is the same as a ½ tablespoon measuring spoon.

Reese Cup Chocolate Peanut Butter Bombs w/PBfit Peanut Butter Powder (Yield: 45)

Chocolate Layer

1 cup coconut oil

5 tablespoons cocoa powder

12 drops liquid sucralose

Peanut Butter

1 cup coconut oil

4 tablespoons PBfit peanut butter powder

10 drops liquid sucralose

Whole Recipe

Calories – 4335, 454 grams fat, 17 grams protein, 9 grams net carbohydrates

Per Tablespoon

Calories – 96, 10 grams fat, 0.4 grams protein, 0.2 grams net carbohydrates

Chocolate Mounds Bar Bombs (Yield: 41)

Coconut Layer

1 cup coconut oil

¼ cup unsweetened organic flaked coconut

1 teaspoon coconut extract

8 drops liquid sucralose

Chocolate Layer

1 cup coconut oil

5 tablespoons cocoa powder

12 drops liquid sucralose

Whole Recipe

Calories – 4455, 471 grams fat, 5 grams protein, 5 grams net carbohydrates

Per Tablespoon

Calories – 108, 11.5 grams fat, 0.12 grams protein, .012 grams net carbohydrates

Triple Layer Fat Bombs

As with the single layer fat bombs, you could just mix all of these ingredients together and have one solid layer fat bomb, however I was attempting to create the look and taste of the Andes Thin Mints. I believe that this recipe is just about spot on in taste and texture to the original thin mints. It does involve a few more steps, but I like the visual appeal. However, if you are short on time, you can combine all of the ingredients together and make one single layer fat bomb.

Andes Thin Mints Fat Bombs (Yield: 41)

Chocolate Layer

1 cup coconut oil

5 tablespoons cocoa powder

12 drops liquid sucralose

Mint Layer

1 cup coconut oil

1 teaspoon peppermint extract

1 drop of green food coloring

10 drops liquid sucralose

Whole Recipe

Calories – 4235, 451 grams fat, 5 grams protein, 5 grams carbohydrates

Per Tablespoon

Calories – 103, 11 grams fat, 0.12 grams protein, 0.12 grams carbohydrates.

Place the coconut oil in a bowl and heat for 90 seconds in your microwave or until the coconut oil has melted. Then add the liquid sucralose or sweetener of your choice and the remaining ingredients and mix thoroughly with a whisk.

Start by making your layer by pouring 1 teaspoon of the chocolate into your ice cube trays, then place in the refrigerator or freezer and allow it to solidify. Then add one teaspoon of the mint on top of the chocolate layer to make the mint layer, then again place it in the refrigerator or freezer and allow it to solidify. Then add the final 1 teaspoon chocolate layer and place in the refrigerator or freezer and allow it to solidify.

Chef's Note: The green food coloring doesn't actually mix very well with the coconut oil, even though I mixed it with a wire whisk. However once solidified, the layer had a nice light green tint making it look like an Andes Mint chocolate candy. You can omit the food coloring it you like, but I always make it with the food coloring.

Choosing A Sweetener

I only use liquid sucralose in my recipes, if you have seen any of my articles then you know I am not a fan of stevia because to me it has a bitter flavor. I am not sure how other keto sweeteners will work as they need to be able to be dissolved in the liquid coconut oil when it is hot. No matter which type of keto sweetener you use, the ratio of sweetener in these recipes is 1 drop of sucralose equals 1 teaspoon of sugar so you will need to adjust accordingly if you do not use liquid sucralose to make your fat bombs.

Nuts and Seeds

Adding nuts and seeds to your fat bombs will give them that extra texture or crunchiness that some people really like. What you need to keep in mind is that by adding nuts or seeds to your fat bombs you will be increasing the carbohydrate count, so make sure you change the nutritional information of your specific recipe if you add them. Also nuts and seeds are heavier than the coconut oil so they will tend to settle on the bottom of your ice cube tray or mold. If you want the nuts to be in the middle, then make your first layer and allow to solidify, then add your second layer that has the nuts. The nuts will then settle to the bottom of the second layer and will end up in the middle of the fat bomb.

Conclusion

My wife and I enjoy the occasional fat bomb, and I keep a variety of them in our fridge. They are a great way to increase your fat intake if you are having trouble eating enough good fats. You should however eat them in moderation, they are not designed to be a replacement for candy. If you get in the habit of grazing on them you can consume a large amount of calories, fat and carbohydrates if you are not careful. Having said that they are a nice keto treat when used in moderation and can help to sooth a sweet tooth if you are one of those people who are really missing candy or chocolate.

As always, I would like to ask that if you have enjoyed the information in this article or found it useful, please share that it with your friends and family. Don't forget to send me a friend request on Facebook, and follow me on Google+.

Similar Articles On My Blog:

Liquid Sucralose: The Zero Calorie Sweetener Made From Sugar

Mousse, A LCHF / Ketogenic Dessert

Mixing Your Own LCHF / Keto Greek Yogurt

Our LCHF Journey: The First 4 months

 

On September 13^th, two days before my 54^th birthday, I came to the realization that I needed to do something about my health and welfare. Diagnosed as a type 2 diabetic back in 2013, I quickly went on the oral diabetic metformin and slowly over time the dosage was increased in an attempt to get my blood sugars and my hemoglobin A1C under control. While I did not engage in any consistent exercise routines, I attempted to follow the recommended diabetic diet as proposed by the American Diabetic Association (ADA). At the time, for a guy my size 5'9” 248 pounds that was an 1800 calorie diet. The ADA interactive 'Create A Plate' tool on their website suggested that I eat a diet that consisted of 25% protein, 25% grains and starchy foods, and 50% non-starchy vegetables, plus a serving of diary and fruit or both as your meal plan allowed.

I attempted to cut almost all sugar intake, we stopped purchasing sodas, and started making all of our tea with Splenda low calorie sweetener, I counted calories to keep my caloric intake below 2000 calories a day, with the occasional cheat day. I will admit, I often strayed because I simply felt hungry all the time, even on 2000 calories a day. As a registered nurse, I have to admit, I trusted all the information that I read from The ADA, after all they are medical professionals right? Surely something must be wrong with me if I cannot seem to make any headway with my blood sugar control and my weight. I kept looking for what I was doing wrong, until I discovered the low carbohydrate high fat (LCHF)lifestyle as proposed by a Swedish physician Dr. Andreas Eenfeldt. In this article I will attempt to explain to you while the dietary guidelines as proposed by the ADA are simply wrong, and why they are simply unhealthy.

Because Results Matter (Our Progress)

Because I want to encourage your to continue to read this article and do your own research, I am going to share with you my results of eating a LCHF or Ketogenic (Keto) eating program up front. I have been following a strict LCHF eating plan (less than 20 carbohydrates per day) for four months, my wife eats about 20 – 30 carbs a day. My wife and I started this new lifestyle as I mentioned previously two days before my 54^th birthday on September 13^th. As of January 1^st, 2017 I have lost 45lbs and my wife 23lbs. Below are our individual results.

My Result's (Diabetic)

Weight: Sept 13^th, 2016 (248 lbs), January 1^st, 2017 (203lbs).

Waist: Sept 13^th, 2016 (46 inches), January 1^st, 2017 (38 inches).

Hgb A1C: Sept 13^th 2016 (7.3), January 1^st, 2017 (5.5)

My Wife's Results (Non-Diabetic)

Weight: Sept 13^th, 2016 (197 lbs), January 1^st, 2017 (174lbs).

Waist: Sept 13^th, Dropped 2 pants sizes.

What is amazing about these results is that while I have lost 48lbs, my wife lost 23lbs without having to do any additional exercise. What I am saying is that she made no other changes to her lifestyle other than choosing to eat LCHF. While I exercise, walk on my treadmill an hour on my off days, and 30 minutes before I go to work, and perform strength training exercises three times a week (lift weights), my wife is unable to do so because of her arthritis. My point is, that eating a LCHF or Keto diet will change your life for the better. If you are a diabetic, it will help you not only improve your Hgb A1C, but help you lose weight, and the best part is you will never be hungry.

Carbohydrates and Blood Sugar

It's funny that the ADA stated in their position statement 'Nutrition, Recommendations and Interventions for Diabetes' back in 2008 “The amount of carbohydrate ingested is usually the primary determinant of postprandial response.” In layman's terms eating carbohydrates is the primary factor to increases in your blood sugars, therefore, the more carbs you eat, the higher your blood sugars. Yet, they still recommend that a good diabetic meal consist of 25 to 50% carbohydrates (25% grains and starchy foods, 25% non-starchy vegetables and a serving of fruit and or dairy at each meal). I say 50%, because non-starchy vegetables still contain some carbohydrates. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) on their website state: “Experts suggest that carbohydrate intake for most people should be between 45 and 65 percent of total calories”.

In fact, the ADA recommends that a diabetic male should consume somewhere between 45 – 75 carbs per meal, and 15 – 30 carbs per snack each day. For women their recommendation is 30 to 60 grams of carbs with each meal and 15 – 30 carbs with each snack. So even if we use the low end of the spectrum that's 165 carbs per day for a man (45x3 = 135, two snacks per day 15x2 = 30), and 120 carbs per day for a woman (30x3 = 90, two snacks per day 15x2 = 30).

So why are the ADA dietary guideline for consuming these amount of carbohydrates a problem? In order to better understand the problem, we have to look at how carbohydrates increase the insulin response in our bodies. In order to do so we need to examine the following chart that indicates how 1 gram of carbohydrate raises your blood sugar.

Weight In Pounds (Kg)         1 Gram Of Carbohydrate Raises Blood Sugar

< 60 (>28)                                       6-10mg/dL (.33-.55 mmol/L)

60 – 100 (29 - 47)                             5 mg/dL (.28 mmol/L)

101 – 160 (48 – 76)                          4 mg/dL (.22 mmol/L)

161 – 220 (77 – 105)                        3 mg/dL (.17 mmol/L)

> 220 (> 105)                                  1 – 2 (.05 - .11 mmol/L)

A quick examination of this data indicates that 1 gram of carbohydrates increases your post prandal blood sugar anywhere from 1 to 6 points per carbohydrate consumed. The lower your weight, the more of an impact that it has on your blood sugar. For most people who are diabetic and obese (greater than 220lbs) for each carbohydrate you consume your blood sugar increases by 1 to 2 points after a meal. That's 45 to 90 points if you eat the least number of carbohydrates as recommended by the ADA. Unfortunately eating like this will cause you to live a life in which your are dependent on oral diabetic medications and possibly insulin for the rest of your life. So what is the solution? Actually, It's pretty simple. By restricting your carbohydrate intake you can make great strides in controlling not only your diabetes, but your weight as well.

Fueling Your Body (Carbohydrates, Fats, and Proteins)

The human body is an amazing biological adaptive machine that can run on a variety of fuels. All things being equal, your body will first burn carbohydrates for fuel, when there are not enough carbohydrates available to support your bodies needs, it will adapt or change it's fuel source to burn stored fat, once those fat stores are depleted and there is not enough carbohydrates or fats to support life, then it adapts again to burn protein (muscle mass). Reducing your carbohydrate intake to less than 20 carbohydrates a day, does two things. First, it forces your body to adapt to burn the next widely available energy source which is fat. Second, reducing the number of carbohydrates decreases your overall blood sugar and insulin levels (extremely important for those of us who are diabetic).

Once your body becomes adapted to burning fat, then you will see a significant amount of body fat reduction as well as weight loss. What that means is that if we are not feeding our body carbohydrates for fuel, eventually you will run out of fat stores and your body will begin to burn lean muscle mass, and that is something we want to avoid at all costs. The solution is fueling your body with the necessary fats via a low carbohydrate high fat diet.

Low Carbohydrate High Fat (LCHF) Diets

While there are slightly different levels of LCHF diets, when I speak of LCHF I am referring to strict LCHF recommendations of keeping your overall carbohydrate count to less than 20 carbohydrates per day. This restriction in carbohydrates causes your body to eventually change it's fuel source to burn stored fat as opposed to burning carbohydrates. By restricting our carbohydrate intake, we are placing our body in a state of nutritional ketosis, hence the term 'Ketogenic Diet'.

Typically a person on a LCHF or Keto diet regimen should get their calories from the following: 5% from carbohydrates, 25% from proteins, and 70% from fats. Quite a bit different from the ADA recommended guidelines for diabetics. I guarantee you that if you are reading this type of information for the first time you are simply floored by the thought of getting 70% of your carbohydrates from fat. I know I was when I first started looking into the LCHF and Keto lifestyle. After all, both your doctor and the FDA have been telling us for years that fats are bad for you, right?

Some fats are not good for you that is correct, mainly trans-fats. However the fat intake while you are eating a LCHF and Ketogenic diets relies on the healthy saturated and monosaturated fats (for more information on fats see my article 'The Skinny On Fats'). These healthy fats encourage your body to stay in a state of nutritional ketosis which makes your body a fat burning machine which promotes weight loss. In addition to making your body a fat burning machine, LCHF and Keto eating plans will do one thing for you that no other diet can, they will keep you from being hungry, something we will discuss in the next section of this article.

LCHF or Ketogenic Diet

Carbohydrates: 5% (includes non-starchy vegetables)

Protein: 25%

Fats: 70%

ADA Recommend Diet

Carbohydrates: 25%

Protein: 25%

Fats: 0%

Non-Starchy Vegetables: 50%

The Saiety Of Fats

The biggest obstacle that most of us have when we embark on a low fat diet regimen (because your doctor and the FDA says it is the healthiest choice for you) was the constant hunger pangs. It is not that we do not want to eat better or make significant changes to our health, it is simply that a low fat diet leaves you feeling hungry all the time. If you are reading this article, then you know I speak the truth. It is this constant state of hunger that causes many people to give up their health goals to lose weight and better manage their diabetes. So let's look at why a high fat diet works were other's fail.

Despite what many studies have shown in the past, our personal experience as well as many who follow the LCHF or Ketogenic diet have found that a high fat diet helps you to feel more satisfied than a high carbohydrate or high protein diet. Hundreds of thousands of people have changed to a LCHF or Keto lifestyle and the one thing they all mention (us as well) is how they do not feel hungry when eating this way. On the contrary, they all remark about how they always felt hungry when on a low-fat or fat restricted diet.

Here is just one of my personal experiences as an example. Before I started eating a LCHF diet, I would eat a homemade breakfast burrito once I got to work at 0630 in the morning that contained the following: 2 eggs, 1 slice American cheese, 1/8 pound of beef sausage with one tablespoon of green salsa verde (Calories – 471, protein 23.5 grams, fat 21.9 grams, carbs 39 grams). By 0930, I was hungry again, and looking for a snack, which often contained a lot of carbs (cheese crackers or saltines and peanut butter). Now, every morning I eat three scrambled eggs cooked in two tablespoons of butter with one tablespoon of heavy cream, and three pieces of bacon (Calories – 655, protein 31 grams, fat 57 grams, carbohydrates 1 gram). So now I am eating almost three times the fat, as before, and I am never hungry, even 6 hours later. And BTW, that is after walking on the treadmill for 35 minutes before I go to work.

My point is that I am eating three times the fat than I was before, and I am not hungry. Why? Despite what many studies say, good, healthy fats help to satiate you making you feel full, thereby curbing your hunger pangs. Simply put, we have never been hungry eating LCHF foods like we were on previous diets. The great thing is that our results are typical and experienced by almost everyone who engages in a LCHF or Keto lifestyle. The Bottom line, a high fat diet helps to keep you from feeling hungry.

Glucose Control

While weight loss is an added benefit, the primary reason we embarked on a LCHF eating regimen was to help control my blood glucose levels. I am a diabetic, and diabetes runs in my family, my grandmother was a type 1 diabetic (insulin dependent), like many Americans, I am a type 2 diabetic (insulin resistant). When I followed the ADA dietary recommendations for diabetics, I could never get my blood sugars under control. In fact, before I began this LCHF journey my last Hgb A1c was 7.3. The last straw for me was my my endocrinologist put me on 20 unit of lantus insulin. I had tried to avoid this for as long as possible, but two weeks into taking insulin shots, I knew there had to be a better way to control my blood sugars.

That's when I began to research the LCHF as proposed by Dr. Andreas Eenfeldt after watching a video on YouTube on low carb fat lifestyles. From there I have researched many different ketogenic and paleo eating plans. Two weeks after embarking on a LCHF eating plan, my fasting blood sugars had decreased by 30 points, and my blood sugar was less than 100 before I went to bed. I was able to stop taking my lantus insulin at this time, although I am still on oral diabetic medication (metformin 1000mg twice a day). My fasting blood sugar this morning was 92, my Hgb A1c was 5.5 only four months after being on a LCHF eating program. According to the ADA, a normal non-diabetic person has a Hgb A1c of around 5. So I am close to normal, but still taking oral medications. I am hoping that within the next 5 months when I go back to see my endocrinologist that I may begin to taper my oral medications.

Better Blood Pressure Control (Reducing Anti-hypertensives)

Since starting on the LCHF lifestyle I have been able to decrease my blood pressure medication to half of the original prescribed amount. I was previously on a dose of lisinopril 40mg once a day, and am currently taking 20mg once a day. This morning my blood pressure was 107/72, with a heart rate of 72. When I started eating LCHF my blood pressure was 126/84, with a heart rate of 84, taking 40mg of lisinopril once a day. All I can say is that eating a LCHF lifestyle works.

Conclusion

So what does this all mean? If you are a diabetic and or are morbidly obese, then you need to seriously look at the LCHF and or Ketogenic lifestyle. I am not going to lie to you, it does take some mental discipline to change your entire way of eating an thinking about nutrition. There will be many people who will want to discourage your from meeting your goals and possibly chastise you for making these changes to your lifestyle, but you have to take control of both your diabetes and your weight before you suffer severe medical complications that you cannot recover from. Uncontrolled blood sugars in diabetic patients increase their likelihood of having a stroke by 2 – 4 times according the the National Stroke Association (NSA). While I can find no specific numbers, all of the medical journals indicate that diabetics are at a greater risk for myocardial infarction (heart attack) and complications after a myocardial infarction than non-diabetic patients.

I am not a doctor, and this article should not be misconstrued as medical advice. I am simply sharing with you the changes that both myself and my wife have made to make us not only healthier, but happier. It should be noted that before you embark on any change in dietary habits you should consult with your physician regarding your current state of health and any medications that you are currently taking. He or she may want to discourage your from this lifestyle, but ultimately you have to decide what is best for you and your body.As always, I hope that you have found this article informative and beneficial for you and your family, if so please take the time to share it with your friends so that they can benefit as well. Don't forget to follow our blog, or check us out on our Facebook page 'CulinaryYouLCHF' or add us to your circle on 'Google+' to continue to receive our latest LCHF and Keto recipes.

References:

Carbohydrate Counting & Diabetes, National Institute of Diabetes and Digestive and Kidney Diseases, accessed January, 7, 2017.

Low Carb For Beginners – Diet Doctor, Accessed September 2016.

Diabetes & Stroke, National Stroke Association, Accessed January 1, 2017.

Nutrition, Recommendations and Interventions for Diabetes: A position statement of the American Diabetes Association, Diabetes Care, volume 31, Supplement 1, January 2008.

Scheiner, Gary, MS,CDE, Treating Hypoglycemia: One-Size Does NOT Fit All!: Thinking LikeA Pancrease, diaTribe, Making Sense Of Diabetes. 6/13/13.

Mawer, Rudy, Msc,CISSN, The Ketogenic Diet 101: A Detailed Beginner's Guide. AuthorityNutrition, Accessed September 2016.

Phinney, Stephen,MD, Very Low-Car Diet Beats ADA Diet in Type 2 Diabetes According toNew Study, May 4, 2014

The Skinny On Fats, November 3, 1016

Eating LCHF: Dairy And Seafood On A Budget

 

If you are new to the low carbohydrate high fat (LCHF) or Ketogenic (Keto) lifestyle, I am going to encourage you to do one thing for the first three or four months until you have developed good eating habits, and that's follow the 'KISS' principle. Of course 'KISS' is normally an acronym for 'keep it simple stupid', but I also like to think of it as meaning 'keto is simple stupid'. Now, before anyone gets riled up, the point is that following a keto eating program is really easy if you purchase the correct foods and prepare them properly. My advice is that if you are just starting out eating LCHF or Keto, then stay away from the LCHF and Keto dessert recipes as much as possible as overeating of these so called “fat bombs” and other low carb treats can blow you right out of ketosis if you have poor impulse control. Once you have the basics of the Keto lifestyle down and have been doing it for several months, then slowly start adding some “treats” to your eating plan.

In my previous article, 'Eating LCHF and Keto On A Budget: Red Meat, Pork and Poultry' I talked about the best ways to buy meats and poultry on a budget. In this article we are going to be examining what to buy, and why in order to keep you from blowing your LCHF food budget and help you to stay “keto strong”.

Dairy

When it comes to LCHF and Keto, all milk is a “no go”. Milk simply has too many milk sugars (lactose) which will blow you out of ketosis big time. So what's a guy or gal gonna put in their coffee? Well heavy whipping cream of course, full of fat and with few carbs it is a workhorse of the LCHF and Keto diet. Eggs, butter and cheese (almost all types) are also an important part of your LCHF and Keto eating regimen. So remember, when it comes to dairy, make sure you purchase the full fat varieties of butter, heavy cream, sour cream, cream cheese, Greek yogurt and hard or soft cheeses. So let's a quick look at some of the best choices you can make to keep your food budget intact.

Butter – You will go through large quantities of butter when you start on your LCHF or Keto journey. While organic butters made from grass fed cows are quaint, do your wallet a favor and buy plan old unsalted butter. Grass fed organic butters do not help you lose weight any faster, however they do make your wallet a little lighter. You can go hormone free, grass fed later, but when you are on a budget, buy the store brand. Personally, we buy Great Value unsalted butter, it tastes great and is easy on the budget.

Chef's Note: If you visit any of the Keto blogs you will have heard about Kerrygold butter. Kerrygold seems to be the golden child when it comes to butter in the LCHF and Keto community. Just in case you do not know what Kerrygold butter is, it is an Irish butter that is made from grass fed hormone free cows. Imported from Ireland, it is simply to expensive (about $16.00 for 8 ounces). While craft butters like Kerrygold taste great, they are a not for anyone on a budget.

Cheese – Not all cheeses are created equal. While most types of cheese have few carbs, some have more than others. When it comes to hard cheeses, per 1 ounce (about 1 slice), Monterey Jack has the least carbs 0.2, cheddar (sharp or mild), 0.4 grams, Gouda, mozzarella and provolone 0.6 grams, Colby and blue cheese 0.7 grams, Parmesan and asiago 0.9 grams, feta 1.2 grams, and swiss 1.5 grams. So while adding cheese to your LCHF and Keto eating program can be acceptable, you need to take care or you can consume too many carbs eating cheese.

When dealing with shredded cheeses, volume measurements are not equal to weight measurements. For example, while a ¼ cup is 2 ounces of volume, a ¼ cup of shredded cheese is approximately only 0.9 ounces in weight. The size of the grated cheese may make some difference, but in general the following measurements will help you to determine the approximate weight when using shredded cheese.

• ¼ cup is 25 grams, or 0.9 ounces.
• ½ cup is 50 grams, or 1.8 ounces.
• ¾ cup is 75 grams, or 2.6 ounces
• 1 cup is 100 grams or 3.5 ounces

When buying cheese, you generally get the best deals when you buy whole blocks and either slice, grate or cube it yourself to add to your meals. If you buy pre-shredded in bulk (2 to 3lbs) you may be able to get it at about the same price as block cheese if you buy the store brands, but overall it is still more expensive. Because we use such a large amount of cheese in our meal planning, we buy the pre-shredded 2lb bags of mozzarella, cheddar, and cheddar jack cheese at Walmart and try to save elsewhere on our budget. Both the Great Value or American Heritage brands of shredded cheese tend to be pretty good values.

Chef's Note: The so called “American Cheese” in sliced form is really a cheese product and not an actual aged cheese like the other's mentioned in this article. Because it is generally made with whole milk it contains 2 carbohydrates per slice. So do you and your family a favor and choose another real cheese for your LCHF eating program. BTW, Velveeta is not a cheese either, stay away from it.

Cottage Cheese – Cottage cheese which is a staple for many people on a low fat diet, really has too many carbohydrates (1.25 carbs per ounce), to be used as a staple for strict LCHF or Keto eaters. It may be used in combination with other ingredients to lower the overall carbohydrate count, but it should be eaten sparingly, if at all. If you have to have cottage cheese, then buy they store brand, my personal recommendation is to use it sparingly if at all in your ketogenic diet.

Cream Cheese (Plain) – Cream cheese is another great fat that is used quite a bit in LCHF and Keto recipes. And while it is our recommendation to purchase the least expensive cream cheese that you can, you need to be sure to check the label as some cream cheeses contain more carbohydrates than others. So try and purchase the least expensive cream cheese with the least amount of carbs. Philadelphia, Challenge and Great Value's plain cream cheese each contain 2 grams of carbs per ounce (16 grams in a 8 ounce block), whereas Hahn's plain cream cheese contains 3 grams of carbs per ounce (24 grams in a 8 ounce block). That's 33% more carbohydrate's in Hahn's, so while Hahn's is cheapest option, it is not necessarily the best buy.

Cream Cheese (Neufchatel) – In order for it to be labeled cream cheese, the USDA regulations state that the product has to contain 33% milk fat. Neufchatel actually has less milk fat, somewhere around 23%. Therefore it is technically not a cream cheese. Having said that, you can use Neufchatel in place of plain cream cheese or in combination with cream cheese. Just make sure you check the label for carbohydrate content. The nutritional label on Kraft Philadelphia brand indicates it is < 1 carb per ounce, the Great Value brand still has 2 carbs the same as their plain cream cheese. Both of these brands contain 6 grams of fat per ounce, while their cream cheese counterparts contain 9 grams each.

Eggs – As with everything, organic free range eggs cost more, they do however taste better. We are lucky we raise chickens and have fresh eggs on our small homestead. There are times however when we have to purchase eggs as we go through about 3 dozen a week. When we have to buy eggs, we only buy what is on sale, and no we do not buy organic or free range, at $3 - $4.00 a dozen, they are simply to expensive. If you are on a budget like we are then the smartest choice is to buy plain old large eggs, preferably on sale. Using the 'Flipp' app on our smart phones, we have never paid more than $0.99 for a dozen of large eggs over the last four months. If we can do it so can you!

Greek Yogurt – A lot of people love flavored Greek yogurt, the problem is they are loaded with sugar making them a high carb food (3.62 grams per ounce for vanilla with no fruit, or 18.1 grams per 5 ounces). However, plain Greek yogurt has only 1.12 carbs per ounce or 5.6 carbs per 5 ounces. So if you like Greek yogurt, purchasing the plain variety and adding your own zero calorie sweetener and flavoring extracts can reduce the total carbohydrate count by 70%. So skip all of the fancy brands and buy the store brand, the Great Value brand of plain yogurt ($3.78 for 32 ounces) tastes the same as Oikos ($4.94 for 32 ounces), or Fage ($5.98 for 35.3 ounces) and is 24 – 37% cheaper. Yogurt should be eaten sparingly when on a LCHF or Keto diet, but if you have to have it, then you need to make your own in order to get the best benefits. You can find out how to make your own flavored Greek yogurt's in our article 'Mixing Your Own Greek Yogurt'.

Heavy Whipping Cream – Another essential fat source for those of us on the LCHF and Keto diets. It lacks the milk sugar (lactose) that all milks have making it great for your morning coffee, no churn ice cream, making your own flavored coffee creamers, and high fat cream sauces, as well as helping your scrambled eggs stay nice and fluffy. As with most of our purchases, you guessed it, we buy the least expensive store brand. Still, heavy whipping cream is not cheap at $4.14 for a quart at our local Walmart. While it is expensive, it is one of those items that you cannot really do without when you are eating LCHF or Keto. Save some money on other items, but do not skip on purchasing heavy cream even when you are one a budget. See how to make your own LCHF flavored coffee creamers in my article 'Make Your Own LCHF Flavored Coffee Creamers' on our blog.

Chef's Note: Heavy cream and heavy whipping cream are very similar, but not the same. The carbohydrate count for both products is the same, the only difference between the two is the percentage of fat that each product contains. Heavy cream contains 36 – 39% fat, whereas heavy whipping cream contains 30 – 36% fat. Our local supermarkets only carry heavy whipping cream, so buying heavy cream is not an option for us. If you have the option, most Keto books and advocates recommend that you buy the heavy cream.

Sour Cream – Like many diary products, it contains milk and milk sugar which makes it about 1 - 2 carbohydrates per ounce depending on the brand. Use sparingly in sauces and in combination with other ingredients to lower it's overall carbohydrate count, but it should be eaten sparingly. Like cottage cheese, if you have to have use it, then buy they store brand.

Ricotta Cheese – If you are going to make LCHF or Keto zucchini lasagna you will need ricotta or cottage cheese. Of the two ricotta is a better choice as it only has 2 grams of carbohydrates per ½ cup (4 ounces) or 16 grams per 32 ounce container. Whereas cottage cheese has 5 grams of carbohydrates per ½ cup. Again it is one of those dairy products you need to eat in moderation.

These are your basic recommended dairy products available to you when you start on your LCHF or Keto journey. They will compromise about 95% of the dairy that you will consume. While some should be eaten more sparingly than others, when used in small amounts as part of recipe they are perfectly acceptable. I am sure I may have overlooked a few things, but for the most part this is a good place to start. As always do your research and check the nutritional labels of all the products your purchase.

Fish and Seafood

When it comes to seafood, all fish and shellfish are acceptable, but not optimum options when eating LCHF and Keto. As with diary products, the higher fat options are general better choices. You obviously need to stay away from pre-breaded products as they are high in carbs, so “no” you cannot eat Gorton's battered fish fillets, sorry. While I enjoy fish, my wife does not particularly care for it, and seafood is probably the most expensive type of food on the LCHF and Keto diets, especially if you do not live in a coastal city. If you shop at one of the big box supermarkets (Walmart, Target, Kroger, etc…) you will most likely have have limited fresh seafood choices. The other issue with eating seafood on a budget is that dollar for dollar it costs more to purchase quality seafood than it does beef, pork, or chicken.

Canned Tuna – I debated whether or not to include canned tuna in this article, but because it is budget friendly I decided to do so. If you are going to buy canned tuna while eating LCHF or Keto, my recommendations is to buy albacore tuna packed in oil (twice the fat content). Like most seafood options, it is a low fat food (5 grams per 142 grams or 5 ounces of weight) with a decent amount of protein (24 grams per 5 ounce can). It is cheap ($1.00 per 5oz can at Dollar Tree), portable, and shelf stable. However, it needs to made into a good tuna salad with mayonnaise, or added to a cream sauce to make it a good LCHF or Keto meal. Just in case you were wondering, $1.00 for 5 ounces makes canned albacore tuna $3.20 per lb. But because of it's portability and long shelf life, everyone on a LCHF or Keto eating plan should have some in their pantry.

Catfish – If you live in the south, then you know that catfish has been a staple in southern cuisine ever since people settled in the southern part of the United States. Sustainably farm raised catfish can be found in almost every supermarket in my local area and in most major supermarket chains across America. It has a moderate fat content (4.5 grams per 159 grams of weight) and is a good source of protein (26 grams per 159 grams of weight). Sam's sells U.S. farm raised catfish fillets in 3lb bags for $17.63 ($5.87 per lb). You can buy the same 3lb bags of Catfish 'nuggets' for $8.97 ($2.99 per lb) which saves your 50%. The nuggets are smaller pieces or fillets of catfish. No matter which your purchase, just remember, no battering or deep frying as it adds way to may carbohydrates. My favorite way to cook it is seasoned with blackened spice and served with a high fat 'Yvette' cream sauce with spinach.

Cod – Atlantic cod is one of the mildest tasting species of white fish. Like tilapia, it is a low fat variety (1.5 grams per 231 grams of weight). The only place I can find cod locally is in the frozen section of my local Walmart or Sam's where a 2.5lb bag sells for $13.98 ($5.59 per lb). I personally like cod a lot even though it is a low fat food source. However, tilapia is less expensive and it is higher in protein gram per gram of weight than cod. Cod needs to be sautéed in olive oil, coconut oil, or butter to increase the fat if you are not serving it with a high fat cream sauce.

Salmon – When it comes to high fat nutritious seafood, salmon is probably on the top of the list (27 grams of fat per fillet that weighs 198 grams). The problem is that it is expensive and not very budget friendly. Packaged in a variety of different sizes and types. When I purchase salmon I have found that for my personal tastes the wild caught Atlantic salmon is best. High in omega-3 fatty acids, if you can afford it salmon is a great fish to add to your LCHF and Keto eating program. You will find your best value purchasing the individual cryo-sealed portions in your freezer section. Having said that, even when purchased at Sam's 3lb's of Atlantic salmon is $23.98 ($7.99 per lb) making it one of the most expensive seafood options you could purchase.

Shrimp – High in protein (24 grams per 100 grams of weight) like most seafood, it is a low fat food with only 0.3 grams of fat per 100 grams of weight. It is best sautéed in butter or served with a butter or high fat cream sauce to increase the fat content when eating LCHF and Keto. I love shrimp, the problem with shrimp is that it is expensive. Even at Sam's a 2lb bag of jumbo frozen shrimp is $13.98 ($6.99 per lb). For $6.99 a lb, you can buy a whole lot of beef or pork, heck, even New York strip steak is only $4.99 a lb at my local Kroger. My recommendation, spend your money on another source of protein, shrimp is simply to expensive if you are eating LCHF or Keto on a budget.

Tilapia – Is a fresh water fish, and is farmed many places throughout the world. Usually found in the frozen section of your supermarket in 2 to 3 pound bags. It is a low fat fish (about 2.3 grams per fillet that weighs 87 grams), so it is not generally considered a high fat food option. Having said that, I sauté tilapia in butter to increase the fat intake simply because I like it. If you want seafood on a budget, it is not a bad option, as a 3lb bag of frozen fillets is $10.98 ($3.66 per lb) at Sam's. Tilapia is a sustainable fish as it is farm raised, although some people have expressed concerns about the conditions in which they are raised as most tilapia is imported from countries such as Vietnam. If you have concerns look for U.S. farm raised tilapia, just keep in mind that it may cost a little more.

There are a lot of other seafood options that I have not discussed in this section of the article. Mostly because they are not available to most people, and or they simply cost to much if you are eating LCHF or Keto on a budget. The majority of fish that we buy is frozen. When purchasing frozen fish, look for those that are individually cryo-sealed packages as they will stay fresh for a long in your freezer and are not susceptible to freezer burn. While I enjoy fish and seafood, it is not something we eat on a regular basis simply because you can purchase red meat, pork or chicken that has a higher fat and protein content for a whole lot cheaper.

Conclusion

I am sure you have noticed a re-occurring theme in this article and that is we recommend that you buy the store brands when you are on a budget as they can save you a significant amount of money. Of course, if you can find the name brands on sale for the same price, then purchase which ever you like best. When it comes to dairy, there tends to be very little difference it taste and quality if any at all, as most dairy products are strictly regulated by the USDA for fat, water and or salt content.

The regulation of seafood is somewhat different. Many farmed types of fish are imported from countries from in southeastern Asia like Vietnam, Thailand, or China as it is quite a bit cheaper. While many have expressed concerns regarding eating seafood imported from these countries, you will have to do your due diligence and decide for yourself. Remeber, we are advocating that you and your family eat frugally, not recklessly. As always, I hope that you have found this article informative and beneficial for you and your family, if so please take the time to share it with your friends so that they can benefit as well. Don't forget to follow our blog, or check us out on our Facebook page 'CulinaryYouLCHF' or add us to your circle on 'Google+' to continue to receive our latest LCHF and Keto recipes.

Related Articles On Our Blog:

Eating LCHF: Red Meat, Pork and Poultry On A Budget

Make Your Own LCHF Flavored Coffee Creamers

Mixing Your Own LCHF Greek Yogurt

References:

Calorie Count, There's Strength In Numbers, accessed December 18, 2016

Fat Secret, accessed December 21, 2016

Self Nutrition Data,Know What You Eat, accessed November 19, 2016

The Skinny On Fats

In 1948, a random sample of 5209 citizens in the small rural village of Farmingham Massachusetts (about 2/3 of the population) volunteered to become active participants in a collaborative health study with the National Heart Institute (NHI) known as the 'Farmington Heart Study (FHS)'. The goal of this on-going study was to determine the effects of diet on cardiovascular disease. The bottom line, Dr. Kannel and his team of researchers found no direct correlation between the dietary intake of fats and elevated serum cholesterol levels. Uh...what? That's right, the scientists and researchers of the FHS complied all the results of the study in the early 1970's and published their findings in section 24 of 'The Farmingham Study An Epidemiological Investigation Of Cardiovascular Disease, The Farmingham Diet Study: Diet And The Regulation Of Serum Cholesterol'. In this report they concluded “There is no indication of a relationship between dietary cholesterol and serum cholesterol levels. If the intake of animal fat is held constant there is still no relation of cholesterol intake to serum cholesterol levels. If a multiple regression is calculated [using animal fat and dietary cholesterol] there is also little suggestion of an association between this pair of variables and serum cholesterol levels.”

That's a pretty shocking statement as many organizations including the American Heart Association (AHA) have based their dietary fat recommendations on the results of the FHS. Cardiologist Dr. Christopher Wegener in his article 'On Trial: Saturated Fat: Proven Villain or Medical Myth? States “When compared to the low-fat diet and alternative popular diets, it is the low-carbohydrate dietary strategy that has led to greater weight loss, significant increases in HDL-C with concomitant decreases in total glucose (TG), and noteworthy reductions in hemoglobin A1c. Such findings should not be surprising as such results were evident in the data on the much earlier NIH-funded Framingham cohorts which demonstrated that the subjects who ate the most fat and least amount of refined grains and sugars experienced the greatest increase in HDL-C.” If these findings are true, then why have we been taught to believe that all fats are bad for us?

In this article, I am going to try and address the differences between saturated, polyunsaturated, and monounsaturated fats. I will also try explain why they are not only necessary for proper bodily function, but how they can be beneficial for promoting weight loss. In addition, we will examine how partially hydrogenated oils (PHO's) also known as trans fats are the one bad fat that everyone can agrees that we should avoid.

Saturated Fats

Saturated fats are mostly found in animal fats (beef, pork, poultry), dairy products (butter, heavy cream, and cheese) as well as in tropical oils (coconut and palm). However, our bodies naturally make a certain amount of saturated fatty acids from the carbohydrates that we consume. Saturated fats are not the 'evil monster' that many believe them to be, and current medical research has proven that there is no direct link between the cardiovascular disease and the consumption of natural saturated fats found in most animal and or dairy products. Harvard Medical School concluded that in a meta analysis of 21 independent studies “that there was not enough evidence to conclude that saturated fat increases the risk of heart disease”.

In fact, when consumed in their natural state they may even be beneficial to your cholesterol levels as they contain many beneficial saturated fatty acids that your body needs. “Recent research has also shown that Mediterranean diets -- admittedly skimpy on red meat but hardly light on saturated fats -- have outpaced both statins and low-fat diets as a means of preventing repeat heart attacks. Other research suggests that the saturated fat in dairy foods may protect against hypertension, inflammation and a host of other dysfunctions increasingly linked to heart attacks.” (Healey, 2013). New York Times best selling author Dr. Joesph Mercola in his article regarding saturated fats states “when you reduce saturated fat and increase refined carbohydrates, you end up promoting obesity, heart disease and diabetes”. He goes on to further state “Saturated fats from animal and vegetable sources provide a number of important health benefits. In fact, your body cannot function without saturated fats! Saturated fats are needed for the proper function of your: cell membranes, heart, bones, liver, lungs, hormones, immune system, satiety (reduces hunger) and genetic regulation.”

Polyunsaturated Fats (PUFA'S)

Polyunsaturated fats can be found in fish, nuts, seeds, leafy greens, and vegetable oils. Sometimes called 'essential fats', polyunsaturated fats are used by your body to build cell membranes, are needed for proper muscle movement, help with blood clotting, fight inflammation, and are an essential component used to build myelin sheaths which are necessary for proper neuromuscular function. Unlike saturated fats, our bodies do not naturally produce the necessary polyunsaturated fats our bodies need to function properly so we must get them from the foods we eat.

According to the Harvard Medical School, “Eating polyunsaturated fats in place of saturated fats or highly refined carbohydrates reduces harmful LDL cholesterol and improves the cholesterol profile. It also lowers triglycerides”. I think the key phrase here is “in place of highly refined carbohydrates”, as many cardiologists now believe that there is no direct link between saturated fat intake and cardiovascular disease, however there is a direct correlation between heart disease and high carbohydrate intake. In their article 'The Truth About Saturated Fat' Enig and Fallon state that “Elevated triglycerides in the blood have been positively linked to proneness of heart disease, but these triglycerides do not come directly from dietary fats; they are made in the liver from any excess sugars that have not been used for energy. The source of these excess sugars is any food containing carbohydrates, particularly refined sugar and white flour”. This is why it is extremely important that Americans need to change our eating habits by reducing or eliminating the amount of highly processed and refined carbohydrates and sugars in our diet, not fats. This is especially true for people who have been diagnosed with diabetes or have cardiovascular issues.

Monounsaturated Fats (MUFA'S)

The most common monounsaturated fat found in the typical American diet is oleic acid. Oleic acid occurs naturally in vegetable and animal oils. Olive oil is one of the most common and best sources of oleic acid, but it can also be found in almond oil, peanut oil, canola oil, corn oil, avocados, sunflower oil, safflower oil, red meat, fish, whole milk, and most nuts. MUFA's are beneficial to your health by lowering “unhealthy” low density lipoprotein (LDL) cholesterol levels and increasing “healthy” high density lipoprotein (HDL) levels. According to the American Heart Association “Monounsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Oils rich in monounsaturated fats also contribute vitamin E to the diet, an antioxidant that most Americans need more of”.

As mentioned in our discussion on saturated fats, The Mediterranean Diet also includes a large amount of monounsaturated fats. Studies suggest that overall, the populace of Mediterranean countries consume more total fat than the populace of Northern European countries (up to 40% of total dietary intake in some regions), however most of the fat is in the form of monounsaturated fats from olive oil, fish, vegetables, and meats such as lamb. While the total fat consumption is high, the rate of cardiovascular disease and diabetes among Mediterranean populations is well below the average of Northern European and American populations.

Partially Hydrogenated Oils (PHO's) aka Trans Fats

The one type of dietary fat that everyone can agree on that is bad are 'trans fats'. Trans fats are created through a process called hydrogenation which turns liquid oils into solids such as margarine and shortening. This process of hydrogenation turns healthy vegetable oils into not-so-healthy saturated fats. During the Great Depressions (1930's) and World War II (1939 – 45), butter was in short supply and oleomargarine (originally made with beef fat) became an inexpensive and popular substitution. By 1950, manufacturers began to replace the beef fat with cheaper partially hydrogenated vegetable oils.

Soon food manufacturers began using partially hydrogenated vegetable oils (PHO's) in everything from commercial cookies and pastries to fast-food French fries. Originally believed safe, research over the last 30 years has proven that eating foods rich in trans fats not only increases the amount of harmful LDL cholesterol in the bloodstream, but reduces the amount of beneficial HDL cholesterol. In addition, trans fats create inflammation of the blood vessels, which is linked to heart disease, stroke, diabetes, and other chronic conditions. Trans fats have also been proven to contribute to insulin resistance, which increases the risk of developing type 2 diabetes. According to Enig and Fallon, “Consumption of hydrogenated fats is associated with a host of other serious diseases, not only cancer but also atherosclerosis, diabetes, obesity, immune system dysfunction, low- birth-weight babies, birth defects, decreased visual acuity, sterility, difficulty in lactation and problems with bones and tendons”.

According to TIME magazine, “In 2013, the FDA determined that PHO's do not meet their distinction of “generally recognized as safe” for human consumption”. Because of the health risks related to partially hydrogenation oils associated with trans fats, the United States Food and Drug Administration (FDA) announced in June 2016 that it is moving towards baning artificial trans fats here in the United States. “Over the next three years, food manufacturers must remove the primary source of artificial trans fat—partially hydrogenated oils (PHO's)—from their products” (TIME, 2016). Keep in mind that trans fat will not totally disappear from the American diet as they naturally occur in some products like meat and dairy products and may be present at very low levels in some oils. However, the ban on PHO's by the FDA should significantly reduce the amount of trans fats consumed by Americans which should lead to a healthier population. However, the future is yet to be determined.

So What Does It All Mean?

Saturated fats tend to have a neutral to beneficial effect on weight and cholesterol levels, whereas polyunsaturated fats which our bodies do not make are necessary for proper bodily function and must be acquired via diet. Monounsaturated fats actually lower “unhealthy” low density lipoprotein (LDL) cholesterol levels and increasing “healthy” high density lipoprotein (HDL) levels. This is why people who live in the Mediterranean, and consume a traditional Mediterranean Diet which is high in saturated and and monounsaturated fats (up to 40%) have some of the lowest cholesterol levels as well as low levels of cardiovascular disease. Countries such as the United States and Great Britain whose populations consume less saturated, polyunsaturated, and monounsaturated fats, but consume large amounts of foods that contain partially hydrogenation oils (trans fats) as well as carbohydrates have the highest rates of obesity, diabetes, and cardiovascular disease.

The following comes from an article in the News, Farmingham-Natick, Friday October 30, 1970 in which a reporter interviewed Dr. Kannel, then director of the FHS about the studies findings regarding the relationship between diet and serum cholesterol.

'Although there is no discernible relationship between reported diet intake and serum cholesterol levels in the Farmington Diet Study group, “it is incorrect to interpret this finding to mean that diet has no connection with blood cholesterol” Dr. William B. Kannel, director of the Farmingham Heart Study has stated. “It has been repeatedly demonstrated that blood cholesterol levels can be altered by changes in diet; and dietary alteration is still the most acceptable form of medical management for persons with elevated blood lipids” Dr. Kannel said. “The available evidence indicates that coronary heart disease appears to result from a combination of contributing factors and that no single factor capable of producing disease by itself has been convincingly demonstrated,” he stated.

Even the director of the FHS study Dr. William Kannel states that changing dietary habits is the best way to decrease serum cholesterol levels. Substituting saturated, polyunsaturated, and monounsaturated fats for unhealthy trans fats, and decreasing the amounts of refined sugars, and carbohydrates consumed can definitely decrease the risks of diabetes, and cardiovascular disease.

Conclusion

Going back and looking at this article I may have went into overload mode and listed more information here than was necessary. However, I hope that this article was informative and helpful. There is no doubt that some of the newer research goes against current conventional thinking when it comes to dietary fat intake. Change is inevitable, but it is a slow process, and many of my colleagues in the medical field are just not ready to make the change despite the current scientific and medical research.

On a side note, I have been on a low carbohydrate high fat diet for eight weeks. As of the writing of this article I have lost a total of 23.25 pounds, decreased my BMI from to 36.6 to 33.2. I have been able to stop taking my insulin as my blood glucose is averaging 105.7 fasting, 104.7 at midday, 107.2 before bedtime. The real proof of the effectiveness of this dietary regimen for me will be in mid December 2016 when I see my endocrinologist and my labs are drawn after being on this diet for 3 ½ months.

Whatever the results, I will post my serum cholesterol and my hemoglobin A1c as an addendum to this article so that you can see whether the choices I have made regarding my dietary fat intake have been benefited or harmed my health. As always, if you have found this article informative, we ask that you share it with your friends and family. Don't forget to send us a friend request on Facebook and or add us to your circles on Google+.

References:

American Heart Association, Monosaturated Fats, accessed October 23, 2016.

Enig, Mary, PhD, Fallon, Sally, The Truth About Saturated Fat, Dr. Axe Food Is Medicine, accessed September 28, 2016

Beyond the Olive: 9 Healthy Oils For Cooking, Dressing Dishes, Today Food February 26, 2013

Crosby, Guy, PhD, CFS, Ask The Expert: Concerns About Canola Oil, Harvard School Of Public Health, accessed October 24, 2016

Eades, Michael, MD, Framingham Follies, The Blog Of Michael R. Eades, MD, accessed October 24, 2016

Enfeldt, Andreas, MD Saturated Fat Completely Safe According To New Big Review Of Science, March 18, 2014.

Healy, Melissa, Time To End The War Against Saturated Fat? The LA Times, October 22, 2013

Mercola, Joseph DO, Saturated Fat: The Forbidden Food You Should Never Stop Eating. September 01. 2011.

Sifferlin, Alexandra, This Is Why The FDA Is Banning Trans Fats, Time, June 16, 2015

The Farmingham Study An Epidemiological Investigation Of Cardiovascular Disease, Section 24, The Farmingham Diet Study: Diet And The Regulation Of Serum Cholesterol.

The Healthiest Oils For Cooking And Frying, Atkins, accessed September 12, 2016

The 5 Best Cooking Oils For Health! Bodybuilding November 4, 2015

The Truth bout Fats: The Good, The Bad, And The In-between, Harvard Medical School, accessed October 24, 2016

Villacorta, Manuel, RD, Did You Know That Healthy Oils Don't Stop With Olive?, The Huffington Post, February 16, 2014

Wenger, Christopher, MD, On Trial: Saturated Fat: Proven Villain or Medical Myth? Fall 2014 (Vol 9, No.3)