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The Importance of Fats

Was released on 26.5.2017

The Importance of Fats

The Importance of Fats

Ghee, virgin coconut oil & MCT... What are these fats and oils and why should we use them in our diet? We definitely need fats, but we don’t have to become, well.. fat. Not all fats are created equal, and to keep our engines properly running, we should be able to pick out the ones that nourish our health instead of destroying it.

During the latest years there has been a growing debate on fats and their impact on our health and well-being. Analyzing all the fatty information can be exhausting as one has to crawl through dozens of studies, opinions and arguments from side to side. Here we have gathered and squeezed in some essential information considering fats and their benefits for your general awesomeness.

Low-fat diet

Fats have been an essential part of the human diet throughout our existence and plays many key roles in maintaining our basic functions. They provide the most concentrated source of dietary energy which can be either a good or a bad thing considering the quality of the fats digested 1. This is often forgotten when speaking of fats in general, as the huge qualitative differences between different sources of fat are often neglected 2. The source of your nutrient fats play a huge role on how they impact your health.

Even though the low-fat dietary trends have created great amounts of fear towards fats, there are numerous reasons to re-evaluate this approach. This large 2009 study 3 found no significant link between consumption of saturated fats and heart disease. In this study of 2006 4 switching to low-fat diet didn’t reduce the risks of cardiovascular diseases.

Interestingly enough, low-fat diet can instead:
  • increase the risk of cardiovascular diseases 6
  • has an adverse effect on our mood 7
  • effects on our hormonal balance 8 
  • drops our energy levels

Okay, why are fats then so necessary? 

Our bodies require proper fatty acids in order to provide energy and building blocks for brains, cells and tissues. Fats are also vital for proper hormone production, fat-soluble vitamin absorption (A, D, E & K) and in maintaining the health of skin and other organs. All this has a huge impact on both our cognitive and physical performance.

We definitely need fats, but we don’t have to become fat. Not all fats are created equal and to keep our engines properly running we should be able to pick out the ones that nourish our health instead of destroying it.

Here in the headquarters of Warrior Coffee we have selected the three best power housing fats to provide energy, focus and health in the most sustainable fashion. Let’s take a look on virgin coconut oil, ghee and pure MCT-oil.

Ghee - clarified butter

GHEE-butter.jpg

Coconut oil

MCT-Oil

Summary

It’s undebatable that we do need fats. The sources of our dietary fat determine whether they make us feel awesome or miserable. Having healthy fats in your diet provides you with a sustainable source of energy, improves your gut health, metabolism, appetite control and cognitive functions. Correct fat choices will help you get lean and sharp instead of getting.. well, fatter and slower.

Choosing organic, low-heat and low-processed products guarantees that you will have the most nutritious and optimal form of the fat without the malicious side-effects. Virgin olive oil, quality nuts and seeds, fish and for example avocado can also provide good quality fats and create a good base for healthy eating. 

As with everything, moderation should be considered even with the healthier fats. We encourage you to test and see for yourself the optimal amounts that produce the best results supporting your personal goals. 

CHECK OUT, HOW TO MAKE BUTTER COFFEE HERE!


Sources:


  1. Montmayeur JP, le Coutre J, editors. Boca Raton (FL): CRC Press/Taylor & Francis; 2010. Human Perceptions and Preferences for Fat-Rich Foods https://www.ncbi.nlm.nih.gov/books/NBK53528/
  2. Food Nutr Res. 2014. Effect of the amount and type of dietary fat on cardiometabolic risk factors and risk of developing type 2 diabetes, cardiovascular diseases, and cancer: a systematic review. https://www.ncbi.nlm.nih.gov/pubmed/25045347
  3. Siri-Tarino, Sun, Hu & Krauss. 2010. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract
  4. Barbara V. Howard, PhD; Linda Van Horn, PhD; Judith Hsia, MD; et al. 2006. Low-Fat Dietary Pattern and Risk of Cardiovascular Disease http://jamanetwork.com/journals/jama/fullarticle/202339
  5. https://authoritynutrition.com/5-studies-on-saturated-fat/
  6. Ginsberg H; et al. 1976. Induction of Hypertriglyceridemia by a Low-Fat Diet https://academic.oup.com/jcem/article-abstract/42/4/729/2684565/Induction-of-Hypertriglyceridemia-by-a-Low-Fat?redirectedFrom=fulltext
  7. Hämäläinen EK, Adlercreutz H, Puska P, Pietinen P. 1983. Decrease of serum total and free testosterone during a low-fat high-fibre diet. https://www.ncbi.nlm.nih.gov/pubmed/6298507
  8. Wells A; et al. 1998. Alterations in mood after changing to a low-fat diet https://www.cambridge.org/core/journals/british-jo...
  9. http://www.alz.org/alzheimers_disease_what_is_alzheimers.asp
  10. https://www.eurekalert.org/pub_releases/2011-11/vari-vai112111.php
  11. Intahphuak S; et al. 2010. https://www.ncbi.nlm.nih.gov/pubmed/20645831 Anti-inflammatory, analgesic, and antipyretic activities of virgin coconut oil
  12. Kabara J; et al. 1972. Fatty Acids and Derivatives as Antimicrobial Agents https://www.ncbi.nlm.nih.gov/pmc/articles/PMC444260/
  13. Fundazioa E. 2005. Toxic Substances In The Oxidation Of Fats And Oils https://www.sciencedaily.com/releases/2005/06/050617065306.htm
  14. http://www.livestrong.com/article/145529-what-is-cold-pressed-oil/
  15. https://healdove.com/disease-illness/Butyric-Acid-Bacteria-and-Colon-Health
  16. Rani & Kansal. 2012. Effects of cow ghee (clarified butter oil) & soybean oil on carcinogen-metabolizing enzymes in rats https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3510893/
  17. Bonthuis; et al. 2009. Dairy consumption and patterns of mortality of Australian adults http://www.nature.com/ejcn/journal/v64/n6/abs/ejcn201045a.html
  18. Couvreur; el al. 2006. The linear relationship between the proportion of fresh grass in the cow diet, milk fatty acid composition, and butter properties. https://www.ncbi.nlm.nih.gov/pubmed/16702259
  19. Hebesen; et al. 1993. Increased concentrations of omega-3 fatty acids in milk and platelet rich plasma of grass-fed cows. https://www.ncbi.nlm.nih.gov/pubmed/7905466
  20. https://nutritionreview.org/2013/04/medium-chain-triglycerides-mcts/
  21. Koji & Yanagita. 2010. Medium-chain fatty acids: Functional lipids for the prevention and treatment of the metabolic syndrome http://www.meltorganic.com/wp-content/uploads/2011/06/Medium-chain-fatty-acids-Functional-lipids-for-the-prevention-and-treatment-of-the-metabolic-syndrome.pdf
  22. Seaton; et al. 1986. Thermic effect of medium-chain and long-chain triglycerides in man. https://www.ncbi.nlm.nih.gov/pubmed/3532757
  23. Scalfi; et al. 1991. Postprandial thermogenesis in lean and obese subjects after meals supplemented with medium-chain and long-chain triglycerides. https://www.ncbi.nlm.nih.gov/pubmed/2021124
  24. Chang; et al. 2009. Essential fatty acids and human brain. https://www.ncbi.nlm.nih.gov/pubmed/20329590
  25. Nakatsuji; el al. 2009. Antimicrobial property of lauric acid against Propionibacterium acnes: its therapeutic potential for inflammatory acne vulgaris. https://www.ncbi.nlm.nih.gov/pubmed/19387482
  26. Galvin J. 2012. OPTIMIZING DIAGNOSIS AND MANANGEMENT IN MILD-TO-MODERATE ALZHEIMER’S DISEASE https://www.ncbi.nlm.nih.gov/pmc/articles/PMC34376...
  27. Reger; et al. 2004. Effects of beta-hydroxybutyrate on cognition in memory-impaired adults. https://www.ncbi.nlm.nih.gov/pubmed/15123336
  28. Canani; et al. 2011. Potential beneficial effects of butyrate in intestinal and extraintestinal diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC30701...

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