What happened to fruit?
Maybe you are wondering what happened to fruit. Why is it missing from here? We have always been told that fruit is a must to have every day. Fruit is very healthy, we have been told all the time. But is it, really?
As type 2 diabetics, your whole body is full of sugar. This is nothing new. Fruit is sugar, fruit makes us fat, so why would you eat more of it. Sounds crazy, doesn’t it. “Let me give an example from an animal world. In the animal world, fruit is eaten only before the long migrations or before winter, to store energy(fat) for survival. Animals don’t eat fruit just because its tasty as humans do. They eat it because the sugar from fruit is stored as fat and used for energy later.”
We need to burn off the sugar that is already stored in our bodies. We don’t need any more. Ahh, now you’re thinking about all the vitamins that fruit provide. Good thinking, but all the vitamins can also be found in vegetables, minus the sugar. But, occasionally, a handful of berries should not cause any problems. Limit them, have them as a treat once a week with full fat Greek yogurt.
Just a little bit about fructose, the type of sugar in fruit. It’s also found in various sugary sweeteners like highfructose corn syrup and agave syrup. If a product lists added sugar as one of its main ingredients, you can be pretty sure it’s high in fructose.
Why Is Fructose Bad for You?
Glucose and fructose are metabolized very differently by the body.
While every cell in the body can use glucose, the liver is the only organ that can metabolize fructose in significant amounts.
When people eat a diet that is high in calories and high in fructose, the liver gets overloaded and starts turning the fructose into fat.
Many scientists believe that excess fructose consumption may be a key driver of many of the most serious diseases of today. These include obesity, type II diabetes, heart disease and even cancer.
Now, we have covered carbohydrates and we have had a look at best vegetables. Fruit section is really short one and unfortunately, there isn’t much to add to it.
But we still need to cover a very important group of macro-nutrients. Without them it would be near impossible to sustain a low carb diet without complications. The last group of macro-nutrients are Fats.
Ever since fat was demonized, people started eating more sugar, refined carbs and processed foods instead. As a result, the entire world has become fatter and sicker. However, times are changing.
So, let’s have a look at the 10 High Fat Foods that are incredibly healthy.
High Fat Foods That Are Actually Super Healthy
Studies now show that fat, including saturated fat, isn’t the devil it was made out to be .
All sorts of healthy foods that happen to contain fat have now returned to the “superfood” scene.
Here are 10 high-fat foods that are actually incredibly healthy and nutritious. 1. Avocados
The avocado is different from most other fruits.
Whereas most fruits primarily contain carbs, avocados are loaded with fats.
In fact, avocados are about 77% fat, making them even higher in fat than most animal foods.
The main fatty acid is a mono-unsaturated fat called oleic acid. This is also the predominant fatty acid in olive oil, associated with various health benefits.
Avocados are among the best sources of potassium in the diet, even containing 40% more potassium than bananas, a typical high potassium food.
They’re also a great source of fibre, and studies have shown that they can lower LDL cholesterol and triglycerides, while raising HDL (the “good”) cholesterol.
Even though they are high in fat and calories, one study shows that people who eat avocados tend to weigh less and have less belly fat than those who don’t.
NOTE:
Avocados are a fruit, with fat at 77% of calories. They are an excellent source of potassium and fibre, and have been shown to have major benefits for cardiovascular health.
2. Cheese
Cheese is incredibly nutritious.
This makes sense, given that an entire cup of milk is used to produce a single thick slice of cheese. It is a great source of calcium, vitamin B12, phosphorus and selenium, and contains all sorts of other nutrients .
It is also very rich in protein, with a single thick slice of cheese containing 6.7 grams of protein, same as a glass of milk.
Cheese, like other high-fat dairy products, also contains powerful fatty acids that have been linked to all sorts of benefits, including reduced risk of type 2 diabetes.
NOTE:
Cheese is incredibly nutritious, and a single slice contains a similar amount of nutrients as a glass of milk. It is a great source of vitamins, minerals, quality proteins and healthy fats.
3. Dark Chocolate
Dark chocolate is one of those rare health foods that actually taste incredible.
It is very high in fat, with fat at around 65% of calories.
Dark chocolate is 11% fibre and contains over 50% of the RDA for iron, magnesium, copper and manganese.
It is also loaded with antioxidants, so much, so that it is one of the highest scoring foods tested, even outranking blueberries.
Some of the antioxidants in it have potent biological activity, and can lower blood pressure and protect LDL cholesterol in the blood from becoming oxidized.
Studies also show that people who eat dark chocolate 5 or more times per week are less than half as likely to die from heart disease, compared to people who don’t eat dark chocolate.
There are also some studies showing that dark chocolate can improve brain function, and protect your skin from damage when exposed to the sun.
Just make sure to choose quality dark chocolate, with at least 70% cocoa.
NOTE:
Dark chocolate is high in fat, but loaded with nutrients and antioxidants. It is very effective at improving cardiovascular health.
4. Whole Eggs
Whole eggs used to be considered unhealthy because the yolks are high in cholesterol and fat.
In fact, a single egg contains 212 mg of cholesterol, which is 71% of the recommended daily intake. Plus, 62% of the calories in whole eggs are from fat.
However, new studies have shown that cholesterol in eggs doesn’t affect the cholesterol in the blood, at least not in the majority of people.
What we’re left with is one of the most nutrient dense foods on the planet.
Whole eggs are actually loaded with vitamins and minerals. They contain a little bit of almost every single nutrient we need.
They even contain powerful antioxidants that protect the eyes, and lots of choline, a brain nutrient that 90% of people don’t get enough of.
Eggs are also a weight loss friendly food. They are very fulfilling and high in protein, the most important nutrient for weight loss.
Despite being high in fat, people who replace a grain-based breakfast with eggs end up eating fewer calories and losing weight.
The best eggs are omega-3 enriched or pastured. Just don’t throw away the yolk, that’s where almost all the nutrients are found.
NOTE:
Whole eggs are among the most nutrient dense foods on the planet. Despite being high in fat and cholesterol, they are incredibly nutritious and healthy.
5. Fatty Fish
One of the few animal products that most people agree is healthy, is fatty fish.
This includes fish like salmon, trout, mackerel, sardines and herring.
These fish are loaded with heart-healthy omega-3 fatty acids, high quality proteins and all sorts of important nutrients.
Studies show that people who eat fish tend to be much healthier, with a lower risk of heart disease, depression, dementia and all sorts of common diseases.
If you can’t (or won’t) eat fish, then taking a fish oil supplement can be useful. Cod fish liver oil is best, it contains all the omega-3s that you need, as well as plenty of vitamin D.
NOTE:
Fatty fish like salmon is loaded with important nutrients, especially omega-3 fatty acids. Eating fatty fish is linked to improved health, and reduced risk of all sorts of diseases.
Nuts are incredibly healthy.
They are high in healthy fats and fibre, and are a good plant-based source of protein.
Nuts are also high in vitamin E and loaded with magnesium, a mineral that most people don’t get enough of.
Studies show that people who eat nuts tend to be healthier, and have a lower risk of various diseases. This includes obesity, heart disease and type 2 diabetes.
Healthy nuts include almonds, walnuts, macadamia nuts and numerous others.
NOTE:
Nuts are loaded with healthy fats, protein, vitamin E and magnesium, and are among the best sources of plant-based protein. Studies show that nuts have many health benefits.
Chia seeds are generally not perceived as a “fatty” food.
However, an ounce (28 grams) of chia seeds actually contains 9 grams of fat.
Considering that almost all the carbs in chia seeds are fibre, the majority of calories in them actually comes from fat.
In fact, by calories, chia seeds are around 80% fat. This makes them an excellent high-fat plant food.
These aren’t just any fats either, the majority of the fats in chia seeds consists of the heart-healthy omega-3 fatty acid called ALA.
Chia seeds may also have numerous health benefits, such as lowering blood pressure and having antiinflammatory effects.
They are also incredibly nutritious. In addition to being loaded with fibre and omega-3s, chia seeds are also packed with minerals.
NOTE:
Chia seeds are very high in healthy fats, especially an omega-3 fatty acid called ALA. They are also loaded with fibre and minerals, and have numerous health benefits.
8. Extra Virgin Olive Oil
Another fatty food that almost everyone agrees is healthy, is extra virgin olive oil.
This fat is an essential component of the Mediterranean diet, which has been shown to have numerous health benefits.
Extra virgin olive oil contains vitamins E and K, and is loaded with powerful antioxidants.
Some of these antioxidants can fight inflammation and help protect the LDL particles in the blood from becoming oxidized.
It has also been shown to lower blood pressure, improve cholesterol markers and have all sorts of benefits related to heart disease risk.
Out of all the healthy fats and oils in the diet, extra virgin olive oil is the king.
NOTE:
Extra virgin olive oil has many powerful health benefits, and is incredibly effective at improving cardiovascular health.
9. Coconuts and Coconut Oil
Coconuts, and coconut oil, are the richest sources of saturated fat on the planet.
In fact, about 90% of the fatty acids in them are saturated.
Even so, populations that consume large amounts of coconut do not have high levels of heart disease, and are in excellent health.
Coconut fats are actually different than most other fats, and consist largely of medium-chain fatty acids.
These fatty acids are metabolised differently, going straight to the liver where they may be turned into ketone bodies.
Studies show that medium-chain fats suppress appetite, helping people eat fewer calories, and can boost metabolism by up to 120 calories per day.
Many studies show that these types of fats can have benefits for people with Alzheimer’s, and they have also been shown to help you lose belly fat.
NOTE:
Coconuts are very high in medium-chain fatty acids, which are metabolised differently than other fats. They can reduce appetite, increase fat burning and provide numerous health benefits.
10. Full-Fat Yogurt
Real, full-fat yogurt is incredibly healthy.
It has all the same important nutrients as other high-fat dairy products.
But it’s also loaded with healthy, probiotic bacteria, that can have powerful effects on your health.
Studies show that yogurt can lead to major improvements in digestive health, and may even help fight heart disease and obesity.
Just make sure to choose real, full-fat yogurt and read the label.
Unfortunately, many of the yogurts found on store shelves are low in fat, but loaded with added sugar instead.
It is best to avoid those like the plague.
Healthy fats will become your number#1 friend. They will keep you satiated for longer, they are good source of calories and they will help to kill cravings for sugary treats.
HERE IS A QUESTION that has always bothered me:
Why are there doctors who are fat? Accepted as authorities in human physiology, doctors should be true experts on the causes and treatments of obesity. Most doctors are also very hard-working and self-disciplined. Since nobody wants to be fat, doctors in particular should have both the knowledge and the dedication to stay thin and healthy.(In my case, the dietitian I was seeing and who was telling me how and what to eat) So why are there fat doctors?
The standard prescription for weight loss is “Eat Less, Move More.” It sounds perfectly reasonable. But why doesn’t it work? Perhaps people wanting to lose weight are not following this advice. The mind is willing, but the flesh is weak. Yet consider the self-discipline and dedication needed to complete an undergraduate degree, medical school, internship, residency and fellowship. It is hardly conceivable that overweight doctors simply lack the willpower to follow their own advice.
This leaves the possibility that the conventional advice is simply wrong. And if it is, then our entire understanding of obesity is fundamentally flawed. Given the current epidemic of obesity, I suspect that such is the most likely scenario. So we need to start at the very beginning, with a thorough understanding of the disease that is human obesity.
We must start with the single most important question regarding obesity or any disease: “What causes it?” We spend no time considering this crucial question because we think we already know the answer. It seems so obvious: it’s a matter of Calories In versus Calories Out.
A calorie is a unit of food energy used by the body for various functions such as breathing, building new muscle and bone, pumping blood and other metabolic tasks. Some food energy is stored as fat. Calories In is the food energy that we eat. Calories Out is the energy expended for all of these various metabolic functions.
When the number of calories we take in exceeds the number of calories we burn, weight gain results, we say. Eating too much and exercising too little causes weight gain, we say. Eating too many calories causes weight gain, we say. These “truths” seem so self-evident that we do not question whether they are actually true. But are they?
EAT LESS. CUT YOUR CALORIES.
Watch your portion size. These mantras have formed the foundation of conventional weight-loss advice over the past fifty years. And the widespread obesity epidemic proves that this advice has been an utter disaster, perhaps only topped by the nuclear meltdown of Chernobyl. This caloric reduction advice is based on a false understanding of what causes weight gain.
WHAT CAUSES OBESITY?
We don’t stop to consider this basic question because we believe that we already know the full answer. It seems so obvious, doesn’t it? Excessive intake of calories in compared to too few calories out leads to weight gain. This energy balance model of obesity has been drilled into us since childhood.
“Fat Gained = Calories In – Calories Out”
For the past fifty years, our best weight-loss advice was primarily to restrict our caloric intake. Specifically, we were told to restrict the amount of dietary fat, which is calorically dense. This means reducing foods high in fat, such as meat, butter, cheese and nuts, in order to lower our calorie intake and therefore lose weight. They made food guides, food pyramids and food plates to indoctrinate children into this brand-new, low calorie religion. “Cut Your Calories“, they declared. “Eat Less, Move More”, they chanted.
Nutrition labels were mandated to include calorie counts. Programs and apps were created to more precisely count calories. They invented small devices such as Fitbits to measure exactly how many calories we were burning. Using all our ingenuity, focused like a laser beam and dogged as a turtle crossing a road, we cut calories.
WHAT WAS THE RESULT?
Did the problem of obesity simply fade away like the morning mist on a hot summer day? In a word, NO. The underlying, unspoken premise of this model is that energy creation(calories in), energy expenditure(calories out), and fat gain are independent variables fully under our conscious control. It assumes that the number of calories used to keep our bodies running more or less normally remains stable and unchanging. But this is untrue.
The truth is that the body can adjust its basal metabolic rate(BMR) – the energy required to keep the heart pumping, lungs breathing, kidneys and liver detoxifying, brain thinking, body generating heat and so on – up or down by 40 percent. When you eat fewer calories, your body slows down so it uses fewer calories, which means you don’t lose weight.
This model also completely ignores the multiple overlapping hormonal systems that signal hunger and satiety. That is, we may decide what to eat and when to eat it, but we cannot decide to feel less hungry. We cannot decide when to burn calories as body heat and when to store them as body fat. Hormones make these decisions. The results of the so-called “caloric reduction as primary” advice could hardly have been worse if we had tried. The storm of obesity and type 2 diabetes that began in the late 1970’s has today, some forty years later, become a global category 5 hurricane threatening to engulf the entire world in sickness and disability.
Only two possibilities can explain how obesity could spread so rapidly in the face of their shiny new advice to reduce fat and calories: first, perhaps this advice is good but people are simply not following it; second, perhaps the advice is simply wrong.
“The idea that the spirit is willing but the flesh is weak – that people have the dream but not the drive – is as absurd as expecting a drowning man to laugh.”
Was the entire obesity epidemic simply a sudden, simultaneous, coordinated, worldwide lack of willpower? The world can’t agree which side of the road we should drive on, yet without discussion, we all decided to eat more and move less so that we could become undesirably fat? This explanation is only the latest iteration of the game called “blame the victim”. It shifts the responsibility from the advice giver( the advice is bad) to the advice taker (the advice is good, but you are not following it).
By declaring that their scientifically unproven caloric reduction advice was flawless, doctors and nutritionists could conveniently shift the blame from themselves to you. It wasn’t their fault. It was yours. Their advice was good. You didn’t follow it. No wonder they love this game so much. To admit that all their precious theories of obesity were simply incorrect was too psychologically difficult. Yet evidence continued to accumulate that this new caloric restriction strategy was about as useful as a comb to a bald man.
The women’s Health Initiative was the most ambitious, important nutrition study ever done. This randomised trial involving almost 50,000 women evaluated the low-fat, low-calorie approach to weight loss. Although it was not specifically a weight-loss trial,one group of women was encouraged through intensive counselling to reduce their caloric intake by 342 calories and to increase their level of exercise by 10 percent. These calorie counters expected a weight loss of 32 pounds every single year. When the final results were tallied in 1997, there was only crushing disappointment. Despite good compliance, more than seven years of calorie counting had led to virtually no weight loss. Not even a single pound. This study was a stunning and severe rebuke to the caloric theory of obesity. Reducing calories did not lead to weight loss. More about the studies here…
Real world studies have only confirmed this stunning fiasco. The conventional weight-loss advice to eat fewer calories carries an estimated failure rate of 99.4 percent. For morbid obesity, the failure rate is 99.9 percent.
These statistics would not surprise anybody in the diet industry or, for that matter, anybody who has ever tried to lose weight.
“The Calories-In, Calories-Out theory gained widespread acceptance based on its seemingly intuitive truth.”
The most important error is believing that basal metabolic rate, or Calories Out, always remains stable. But a 40-percent reduction in calorie intake is quickly met with a 40-percent decrease in basal metabolic rate. The net result is no weight loss.
The other major false assumption is that weight is consciously regulated. But no system in our body functions like that. The thyroid, parathyroid, sympathetic, parasympathetic, respiratory, circulatory, hepatic, renal, gastrointestinal and adrenal systems are all closely controlled by hormones. Body weight and body fat are also strictly regulated by hormones. In fact, our bodies contain multiple overlapping systems of body weight control. Body fat, one of the most important determinants of survival in the wild, is simply not left to the vagaries of what we decide to put in our mouths.