A Deep Dive on FATS w/ Stephanie Venn Watson | C:15 & more

Introduction

This tutorial provides a comprehensive guide on understanding fatty acids, highlighting which ones are beneficial and which ones to avoid. The insights from Dr. Boz and guest Stephanie Venn Watson will empower you to make informed dietary choices that enhance your health.

Step 1: Understanding Fatty Acids

• Definition: Fatty acids are the building blocks of fats in our bodies and in the food we eat.
• Types:
  • Saturated Fatty Acids: Typically solid at room temperature. Found in animal fats and some plant oils.
  • Unsaturated Fatty Acids: Usually liquid at room temperature. Includes monounsaturated fats (found in olive oil) and polyunsaturated fats (found in fish oil).
  • Trans Fatty Acids: Artificially created through hydrogenation. Found in many processed foods, these are harmful to health.

Step 2: Identifying Good Fats

• Healthy Fats:
  • Monounsaturated Fats: Improve heart health. Sources include:
    • Olive oil
    • Avocados
    • Nuts
  • Omega-3 Fatty Acids: Essential for brain function and heart health. Sources include:
    • Fatty fish (salmon, mackerel)
    • Flaxseeds
    • Chia seeds

Step 3: Recognizing Bad Fats

• Harmful Fats:
  • Trans Fats: Should be avoided due to their negative impact on cholesterol levels and heart health. Common sources include:
    • Fried foods
    • Baked goods (cookies, pastries)
    • Margarine
  • Highly Processed Vegetable Oils: Such as soybean oil and corn oil, which can lead to inflammation.

Step 4: Balancing Fat Intake

• Recommended Ratios: Aim for a balanced intake of different types of fats to support health.
  • Focus on increasing omega-3 intake while reducing omega-6 from processed oils.
• Practical Tips:
  • Read food labels to identify unhealthy fats.
  • Opt for whole, unprocessed foods when possible.

Step 5: Practical Applications

• Meal Planning:
  • Incorporate a variety of healthy fats into your diet. Consider adding:
    • A serving of fatty fish twice a week.
    • Nuts or seeds as snacks.
    • Use olive oil for cooking and dressings.
• Monitor Your Fat Intake: Keep track of your daily fat sources to ensure a healthy mix.

Conclusion

Understanding the different types of fatty acids can significantly impact your health. Focus on incorporating healthy fats into your diet while avoiding harmful trans fats and processed oils. Start by making small changes in your meals and gradually shift towards a fat-conscious lifestyle for better health outcomes. For further learning, explore Dr. Boz’s resources like the 50 Keto Fat-Facts and the Dr. Boz Ratio Spreadsheet to support your journey.