{"id":54331,"date":"2016-11-29T11:15:04","date_gmt":"2016-11-29T16:15:04","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=54331"},"modified":"2016-11-30T12:46:37","modified_gmt":"2016-11-30T17:46:37","slug":"eat-healthy-fat-less-sugar","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/health\/eat-healthy-fat-less-sugar\/","title":{"rendered":"Why You Should Eat More Fat and Less Sugar"},"content":{"rendered":"
\"Why
Photo: Twenty20<\/a><\/em><\/figcaption><\/figure>\n

Think back to the ’80s and ’90s when buying anything that didn\u2019t don a low-fat label was simply taboo. Back then, butter and egg yolks<\/a> topped the \u201cdo not eat\u201d list, while refined carbs<\/a> and packaged foods weren\u2019t given a second thought. But times have definitely changed.<\/p>\n

These days, experts tout fat as a must-have macro<\/a>\u00a0and\u00a0full-fat products, like whole milk<\/a>, avocado, ghee and coconut oil, join the ranks of superfoods. Yet, some people still question what kinds of fat they should eat and exactly how it affects the body. That\u2019s why we called on Mark Hyman<\/a>, MD, author of the Eat Fat, Get Thin Cookbook<\/a><\/em>, to help us wipe clean the greasy mess of info and lay down the facts on fat. (Be sure to scroll down for his healthy fat-friendly recipe, too!)<\/p>\n

RELATED: <\/strong>Bring on the Cheese! 7 Portion Size Rules for High-Fat Foods<\/a><\/p>\n

5 Myths About Fat \u2014 Debunked<\/strong><\/h2>\n

1. Myth: <\/strong>Fat on my plate equals fat on my body.<\/h3>\n

Reality: <\/strong>Even though this myth is the basis for low-fat diets and food products, it\u2019s far from the truth. Eating fat won\u2019t make you fat. Completely eliminating or limiting fat from your diet can actually make you gain<\/em> weight, often because\u00a0it leaves you feeling so\u00a0deprived. Conversely, some studies<\/a> have found that fatty foods\u00a0can aid in weight loss<\/a>.<\/p>\n

\u201cThe problem with most diets is that they lack the key ingredient that makes food taste good and cuts your hunger<\/a>,\u201d says Dr. Hyman. And you guessed it, that\u2019s fat. \u201cHealthy fats are the best source of energy for your body, and they keep your metabolism and fat-burning mechanisms running as they\u2019re meant to,\u201d Dr. Hyman explains. Research<\/a> supports this, showing that\u00a0a low<\/em>-fat diet could slow down metabolism.\u00a0So now you have permission to\u00a0enjoy a spoonful of nut butter with an apple before your next workout or a satiating piece of steak for dinner every once in a while.<\/p>\n

RELATED: <\/strong>5 Biggest Myths About Metabolism<\/a><\/p>\n

2. Myth: <\/strong>Saturated fat should get a big fat \u201cI\u2019ll pass.\u201d<\/h3>\n

Reality: <\/strong>Not so fast. While saturated fat has long been known as public health enemy number one, recent research<\/a>\u00a0proves it\u2019s not so scary. Of course, you shouldn\u2019t always opt for a meal full of red meat and butter, but having them occasionally won\u2019t wreck your health (or your waistline).\u00a0In fact, Dr. Hyman whips some butter into his coffee<\/a> in the morning. Although it\u2019s higher in saturated fat, he says butter is a\u00a0more wholesome ingredient, particularly the grass-fed variety.<\/p>\n

What\u2019s worse than eating high-fat foods: replacing\u00a0them\u00a0with loads of sugar. Refined carbs can increase your chances of developing coronary heart disease<\/a> and diabetes.<\/p>\n

3. Myth: <\/strong>All fat causes health problems.<\/h3>\n

Reality: <\/strong>Eating different sources of fat can actually boost your health. Omega-3<\/a> fatty acids (those found in fish and some nuts and seeds) can help strengthen your heart\u00a0and possibly your mental well-being<\/a>, too. And the\u00a0monounsaturated fats in olive oil (as well as nuts and avocados<\/a>) can also cut your risk<\/a> of heart disease.\u00a0Dr. Hyman has even seen some of his patients reverse type 2 diabetes by eating a high-fat diet.<\/p>\n

4. Myth: <\/strong>High-cholesterol foods raise your LDL cholesterol levels.<\/h3>\n

Reality: <\/strong>Previous thinking also cautioned against foods high in cholesterol (a type of fat), but that\u2019s no longer the case. Dietary cholesterol doesn\u2019t necessarily raise the \u201cbad\u201d cholesterol levels in your body, Dr. Hyman explains. Instead, it can\u00a0elevate\u00a0HDL or the \u201cgood\u201d kind.<\/p>\n

One caveat: Trans fats and linoleic acid (found in vegetable oils) can harm\u00a0your health. So steer clear of partially hydrogenated and hydrogenated oils, like canola, as well as\u00a0packaged foods like cream-filled candies, frozen pizza and margarine. Sometimes, the nutrition label doesn’t show trans fat, so look for hydrogenated oils on the\u00a0ingredients list.<\/p>\n

RELATED: <\/strong>What Makes Food \u201cHealthy?\u201d The FDA Wants You to Weight In<\/a><\/p>\n

5. Myth: <\/strong>Fat will keep me from my fitness goals.<\/h3>\n

Reality: <\/strong>Some endurance \u00ad\u00ad\u00adathletes actually embrace what\u2019s known as the ketogenic diet. This plan involves getting about 70 to 75 percent of your daily calories from fat and just five to 10 percent from carbs<\/a>. Though researchers are still looking into the proven (dis)advantages of the diet, it can help your body adjust to running off fat stores<\/a>, rather than carbs, explains Pam Nisevich Bede, RD, dietitian \u00ad\u00ad\u00adwith Abbott’s EAS Sports Nutrition. (The mechanisms for this work similarly to\u00a0intermittent fasting<\/a>: When you run out of glycogen for energy, your body turns to other sources, like fat.) \u201cSince most of us exercise to burn off that internal fat storage, it can be a win-win,\u201d Bede\u00a0says.<\/p>\n

The typical high-fat foods in a ketogenic diet aren\u2019t cheeseburgers and fries, though. It\u2019s more like avocados, fish, peanut butter, meat and eggs. \u00a0Note that it also takes the body about three to five weeks to adapt to a low-carb, high-fat diet, especially if you regularly\u00a0chow down on foods like pizza<\/a> and pasta. And because\u00a0your body digests fat\u00a0more slowly than carbs (like bagels), it keeps you fuller for longer and provides a steadier source of energy levels<\/a> to help you power through a long run or fitness class. If you do have a high-fat meal, wait about two hours before working out, Bede says.<\/p>\n

RELATED: <\/strong>Should You Eat Before a Workout?<\/a><\/p>\n

Tonight\u2019s Healthy Fat-Friendly Dinner <\/strong><\/h2>\n

\"Lamb<\/p>\n

Ready to start eating more fat? Try this recipe from Dr. Hyman\u2019s Eat Fat, Get Thin Cookbook<\/a><\/em>. The Middle East-inspired dish features hearty meatballs, cashew \u201cyogurt\u201d and a fresh salad to not only please your palate, but keep you satisfied, too.<\/p>\n

Lamb Meatballs with Cashew \u201cYogurt\u201d and Tomato-Cucumber Salad<\/h3>\n

Serves: 4<\/em><\/p>\n

Prep time: 20 minutes, plus standing and chilling time
\nCook time: 15 minutes<\/p>\n

[skinnybox]<\/p>\n

Ingredients<\/h3>\n

\u00bd cup raw cashews
\n1 tablespoon fresh lemon juice
\n2 tablespoons extra-virgin olive oil
\n1 pound ground lamb
\n\u00bd cup loosely packed fresh parsley leaves, roughly chopped
\n\u00bc cup loosely packed fresh mint leaves, roughly chopped
\n2 large sprigs oregano, leaves only, finely chopped
\n3 garlic cloves, minced
\n1 tablespoon chia seeds, ground in a spice grinder
\n\u00bc teaspoon crushed red pepper flakes
\n1 pint cherry tomatoes, cut in half
\n1 cucumber, peeled and sliced into \u00bc-inch rounds
\n2 scallions, thinly sliced
\n1 tablespoon apple cider vinegar
\nsprinkle of fresh dill, for garnish (optional)<\/p>\n

Preparation<\/h3>\n
    \n
  1. To make the cashew \u201cyogurt,\u201d combine the cashews, lemon juice and 6 tablespoons filtered water in a blender and blend on high speed until smooth and creamy, about 1 minute; add more water as needed to achieve a yogurt-like consistency. Pour the mixture into a glass container, cover, and let stand at room temperature for 8 to 12 hours, then refrigerate until cold, at least 1 hour or up to 3 days.<\/li>\n
  2. Preheat the oven to 350\u00b0F. Drizzle a 9- by 13-inch baking dish with 1 tablespoon of the olive oil.<\/li>\n
  3. To make the meatballs, in a medium bowl, combine the lamb, parsley, mint, oregano, garlic, red pepper flakes and chia seeds. Mix well. Form the mixture into 12 evenly sized balls and place them in the prepared baking dish. Bake until firm, 10 to 12 minutes.<\/li>\n
  4. To make the salad, in a large bowl, combine the tomatoes, cucumber and scallions. Drizzle with the vinegar and the remaining 1 tablespoon olive oil, and toss well.<\/li>\n
  5. Divide the salad among 4 plates. Place 3 meatballs alongside the salad on each plate, drizzle generously with cashew \u201cyogurt,\u201d sprinkle on some fresh dill, if using, and serve.<\/li>\n<\/ol>\n

    Excerpted from Eat Fat Get Thin Cookbook, Copyright \u00a9 2016 by Mark Hyman. Used with permission of Little, Brown and Company, New York. All rights reserved.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

    Should you pass on the butter? We tapped Dr. Mark Hyman to separate fat fact from fiction \u2014 and explain the new approach to eating fatty foods.<\/p>\n","protected":false},"author":51,"featured_media":54338,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[23,7,11,18],"tags":[41,51,59,305,71,341,388],"class_list":["post-54331","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-nutrition","category-health","category-health-hacks","category-weight-loss","tag-diets","tag-food-choices","tag-healthy-substitutions","tag-low-fat","tag-nutrition","tag-tax1living-well","tag-tax2nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/54331","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=54331"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/54331\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/54338"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=54331"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=54331"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=54331"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}