Why Diabetes Must To Eat 30 Grams Of Peanuts Daily

“eat fat and get fat.” that’s what mainstream diet “gurus”used to say not so long ago, back when low-fat diets reigned and low-fat foods crowded theshelves. much to obesity researchers’ dismay, though,the war on fat didn’t stop us from getting fatter and fatter. and so the quest for a “better way” continued. well, fast forward to today and many peoplewill tell you the hunt is over. we finally understand the human metabolismwell enough to say that the previous generation of scientists had it all wrong.

backward, actually. “eat fat and burn fat,” we’re now told. this latest “revelation” has spread throughthe health and fitness space like chain lightning, giving rise to its own cottage industry ofhigh-fat diets, cookbooks, and food products and supplements. unfortunately, though, this advice is justas flawed as its antithesis. in fact, and ironically, the exact oppositehappens when you eat fat. metabolically speaking, when you eat fat,you gain fat. that’s one of the primary roles of dietaryfat, actually: replenishing body fat stores.

but that doesn’t mean that eating makesyou get fatter. remember that only overeating--consistentlyeating more energy than you burn--can do that. but that’s the subject of another video. in this video, we’re going to talk aboutwhat types of fat your body needs and how much of them you should be eating every day. so, let’s start at the top. there are two different types of fat foundin food: triglycerides and cholesterol triglycerides comprise the bulk of our dailyfat intake and are found in a wide variety of foods ranging from dairy to nuts, seeds,meat, and more.

fats can be in liquid (unsaturated) or solid(saturated) forms, and they help maintain health in many ways: they aid in absorbingvitamins, they’re used to create various hormones, they keep your skin and hair healthy,and much more. cholesterol is scarcer in our diets and isfound mainly in foods like eggs, liver, some fish, butter, and more. it’s a waxy substance present in all cellsof the body, and it’s used to make hormones, vitamin d, and various chemicals that helpyou digest your food. several decades ago, it was believed thatfoods that contained cholesterol, like eggs and meat, increased the risk of heart disease.

we now know it’s not that simple. eggs, for instance, have been more or lessexonerated, and research shows that processed meat is associated with high incidence ofheart disease, but red meat per se is not. one of the reasons for this long-standingconfusing is foods that contain cholesterol also often contain saturated fat, which canincrease the risk of heart disease. another reason has to do with how cholesteroltravels throughout your body. it’s delivered to cells by molecules knownas lipoproteins, which are made out of fat and proteins. there are two kinds of lipoproteins: low-densitylipoproteins (ldl) and high-density lipoproteins

(hdl). when people talk of “bad” cholesterol,they’re referring to ldl. research shows that high levels of ldl inyour blood can lead to an accumulation in your arteries, which increases the risk ofheart disease. this is why studies show that foods that canraise ldl levels, such as fried and processed foods as well as foods with saturated fat,can increase the risk of heart disease. hdl, on the other hand, is often thought ofas the “good” cholesterol because it carries cholesterol to your liver, where it is removedfrom the body. let’s now talk triglycerides, which comein two forms: saturated and unsaturated.

saturated fat is found in foods like meat,dairy products, eggs, coconut oil, bacon fat, and lard. if a fat is solid at room temperature, it’sa saturated fat. the long-held belief that saturated fat increasesthe risk of heart disease has been challenged by recent studies, which has been a boon tothe fad diet industry, not to mention the meat and dairy industries (we’ve seen averitable renaissance of meat and dairy consumption). the problem, however, is that the researchused to promote this movement has also been severely criticized by prominent nutritionand cardiology researchers for various flaws and omissions.

these scientists maintain that there is astrong association between high intake of saturated fats and heart disease and thatwe should follow the generally accepted dietary guidelines for saturated fat intake (lessthan 10% of daily calories) until we know more. given the research currently available, idon’t think we can safely say that all of us, no matter our circumstances or geneticprogramming, can eat all the saturated fats we want without any health consequences. unsaturated fat is found in foods like oliveoil, avocado, nuts, and fish. if a fat is liquid, it’s unsaturated fat.

there are two distinct types of unsaturatedfats: monounsaturated fat and polyunsaturated fat. monounsaturated fat is liquid at room temperatureand starts to solidify when it’s cooled, and polyunsaturated fat is liquid at roomtemperature and when cooled. foods high in monounsaturated fat includecanola, olive, and peanut oil, and avocado, and foods high in polyunsaturated fat includesafflower, sesame, and sunflower seeds, corn, and many nuts and their oils. unlike saturated fat, there’s no controversyover monounsaturated fat. there’s evidence that it can reduce therisk of heart disease, and it’s believed

to be responsible for some of the health benefitsassociated with the mediterranean diet, which involves eating a lot of olive oil. polyunsaturated fat, on the other hand, isn’tas cut-and-dried. the two primary polyunsaturated fats in ourdiets are alpha-linolenic acid (ala) and linolenic acid (la). ala is what’s known as an omega-3 fattyacid and linolenic acid is an omega-6 fatty acid. these designations refer to the structureof the molecules. ala and la are the only types of fat thatwe must obtain from our diets, because they’re

essential to our health and our bodies can’tproduce them. that’s why they’re referred to as essentialfatty acids. that is, you could completely remove saturatedand monounsaturated fat from your diet and survive, but if you were to eliminate alaor la, you would eventually die. la is converted into several compounds inthe body, including the anti-inflammatory gamma-linolenic acid, as well as the pro-inflammatoryarachidonic acid. it’s an over-simplification to say thatthe effects of la (omega-6) are generally “bad,” and effects of ala (omega-3) aregenerally “good,” but it’s more accurate than inaccurate.

ala can be converted into an omega-3 fattyacid known as eicosapentaenoic acid (epa), which can be converted into another calleddocosahexaenoic acid (dha). epa and dha are also found in high amountsin fatty fish, which is why people take fish oil supplements (to provide their bodies withadequate epa and dha). a massive amount of research has been doneon epa and dha, and it appears that they bestow many, if not all, of the health benefits generallyassociated with ala. if you want to maintain optimal mental andphysical health and well-being, then you want to make sure you’re giving your body enoughepa and dha. now, another type of unsaturated fat thatyou should know about is trans fat, which

occurs naturally in some meat and dairy foods,and is manufactured industrially by infusing vegetable oil with hydrogen (producing theubiquitous “partially hydrogenated oil” that you find in many processed foods). trans fat is used primarily to increase theshelf life and palatability of foods, and is found mostly in junk like fried foods,baked goods, cake mixes and frostings, ice cream, and more. i’m not one for dietary absolutism, butthere’s little argument at this point that artificial trans fats should be eliminatedentirely from our diets. studies show that relatively small amountsof these fats (a couple grams per day) can

increase the risk of a whole host of healthproblems, including heart disease, alzheimer’s, breast cancer, depression, and more. alright, now that we have some basic theoryunder our belts, let’s talk about how much fat you should actually be eating. you’ve probably heard that you should getat least 20 to 30% of your daily calories from fat to be healthy, but that’s not necessarilytrue. if you’re bulking, for example, and eatinga few thousand calories per day, you definitely don’t need to get 30% of your calories fromfat. a better target for fat intake is about 0.3grams of fat per pound of fat-free mass per

day, which is adequate for maintaining overallhealth and leaves plenty of calories for carbs, which are much more important for gainingmuscle and strength than fats (and i’ll make a separate video for that). this comes out to 15 to 20% of total caloriesfor most of us that work out regularly. you can go higher than that, of course, butdon’t think it’s necessary. do it if you just like to eat more fat orknow that you feel or do better on a high-fat diet, not because you’re afraid that yourendocrine system is going to fail if you don’t. i should also note that it makes sense togo higher fat and lower carb if you’re sedentary or very overweight.

i also recommend that you get the majorityof your dietary fat from monounsaturated fats, that you keep your saturated fat intake ator below 10% of daily calories, and that you attention to your epa/dha intake. 500 mg of epa and dha per day is a bare minimum,but i like to see intake closer to 2 grams per day for basic health needs and higherfor acute anti-inflammatory needs. so, that’s it for figuring out how muchfat to eat every day. i hope you’ve found this video helpful,and if you have, please do give it a like so other people can find it more easily.

also, if you want to be notified when my newvideos go live, subscribe to my channel and, uh, you’ll be notified. thanks and see you in the next video.

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