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SNAP4CT Blog

The Truth About Fat: Part 2

10/8/2020

4 Comments

 
Fat Facts & Fads
In last month's first part of The Truth About Fat, you learned about the three main types of fat and ways to make healthier choices. This month, you'll learn about popular products and diet trends in the world of fats and oils. These hot topics can be confusing because everyone seems to have a different opinion. Not to worry, we'll make it easy for you! Keep reading to learn the truth about coconut oil and the ketogenic (keto) diet.

Coconut Oil

Oils
Coconut oil has been popular for several years now. You've probably heard a lot about this type of fat and why some people swear by it. Below we breakdown the good, the bad, and bottom line when it comes to coconut oil.

The good:
  • It tastes good - Coconut oil does not have a strong coconut taste or smell. It is commonly used in delicious, traditional dishes from India, the Philippines, and Polynesia.
  • It's vegan - Unlike most other solid fats, coconut oil is made from plants. This makes it popular with people who choose not to use animal products.
  • It can take the heat - Coconut oil can withstand high temperatures, so it is good for stir frying and sauteing.
  • It contains medium chain triglycerides (MCTs) - The reason coconut oil is thought to be good for our health is because it contains MCTs. These are small fats that can be absorbed by the body without being broken down. This is believed to make us feel fuller and prevent fat from being stored in the body.

The bad:
  • It's high in calories - All fats, including healthy ones, are high in calories. One tablespoon of coconut oil contains about 120 calories. Butter has 100 calories and vegetable oil has 125 calories per tablespoon. These are all high calorie foods.
  • It's high in saturated fat - Coconut oil consists of 80-90% saturated fat, which makes it solid at room temperature. As you might recall from The Truth About Fat: Part 1, solid or saturated fats raise our "bad" cholesterol (LDL) and risk of heart disease and stroke.
  • It's low in MCTs - The suggested health benefits are based on studies that used coconut oil made from 100% MCTs. Coconut oil purchased at the grocery store is about 50% MCTs, so health benefits are likely exaggerated.

The bottom line: Don't believe all the hype. Coconut oil will not cure your health problems. If you like using coconut oil, it can be part of a healthy diet if used in small amounts.


Ketogenic (Keto) Diet

The ketogenic diet is super popular. Everyone knows someone who is cutting carbs and eating more fat! This diet is a very low or no carbohydrate eating plan that forces the body into ketosis. This is when your body burns fat for energy instead of carbohydrates.

The good:
  • It limits the amount of food you eat - Reducing the number of calories you eat, no matter the eating plan, can help you lose weight. Many people also report reduced hunger when following a ketogenic diet.
  • It limits added sugar and processed foods - Foods full of added sugar like soda, fruit juice, cake, ice cream, and candy are not allowed on this diet.
  • It can work for some people - The ketogenic diet was originally created as a therapy for some people with seizures. In this case, the diet is prescribed by a physician, started in the hospital, and must be closely monitored.

The bad:
  • It excludes foods with lots of nutrition - Grains (like bread, pasta, rice), beans, fruits, and starchy vegetables are not allowed. This means you'll miss out on fiber, and certain vitamins and minerals that only come from these foods.
  • It's hard to stick to - No matter the plan, restrictive diets are hard to maintain long term. Once a normal diet is resumed, the weight that was lost will likely return.
  • You might get "keto flu" - Some people feel sick when they start a keto diet. You can experience headaches, fatigue, dizziness, upset stomach, and brain fog. Yuck!
  • It may be bad for your heart - Some sources of heart healthy unsaturated fats (nuts, seeds, avocado, and olive oil) are included in the keto diet, but foods rich in saturated fats (palm oil, coconut oil, lard, butter) are encouraged in high amounts. This diet also does not favor lean protein foods like chicken and fish over bacon, full-fat dairy, and fatty cuts of meat that are high in saturated fat.
  • It can be expensive - Since budget friendly plant proteins, like beans and legumes, are not allowed, the diet focuses on animal proteins which cost more. In fact, meat and seafood can cost three times as much as plant foods!
  • It may cause constipation - Removing fiber rich foods like whole grains and fruit may make using the restroom more difficult.
The bottom line: It's a fad! While a keto diet may help you lose weight at first, it is difficult to follow and the weight lost will most likely return. Plus, the side effects are unpleasant and may impact your heart health long term. Learn about healthy, lasting weight loss from our blog Weight Loss on A Budget for the best way to shed some pounds.

If you choose to give keto a try, make sure you eat a variety of high fiber veggies, focus on unsaturated, heart healthy fat choices, and choose lean proteins like chicken and fish.

Want More Information?

Ask A Nutritionist
  • Learn more about oils and soild fats from ChooseMyPlate.gov
  • Read about including coconut oil in a healthy diet from this Harvard Health Blog: Is there a place for coconut oil in a healthy diet?
  • What is a Healthy Eating Style? from ChooseMyPlate.gov
  • Do you have a question about fat that we didn't answer in our two part blog? Let us know using our Ask a Nutritionist from. We'd be happy to answer it!

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4 Comments
LP
2/26/2022 01:50:14 pm

The author clearly doesn't like keto diet - hence the opinion that it is a fad, but unfortunately also doesn't seem to know a lot about it.
Cholesterol levels go up but only at the beginning until the body gets fully used to using ketones as their source of energy rather than carbohydrates. This stabilises after a few weeks and the levels tend to actually go to lower levels than pre-diet.
Saturated fats are nowhere near as bad as hydrogenated fats, especially partially hydrogenated - they used to be demonised similarly to eggs thanks to the margarine industry but latest research shows they are beneficial if consumed in moderation.
Author also omitted stabilised glucose levels and increased insulin sensitivity which both help prevent heart disease and type 2 diabetes. Research also shows other benefits from the lack of grain and refined sugars in diet, especially in combination with ketosis which changes the metabolic processes significantly.
This is all as per the latest research, as far as whether the diet is hard to follow that is highly subjective - perhaps the author cannot live without chips and pasta, but everyone is different.
Please, don't base your opinion on this article, do more research as this is much more complex than how it's described here.

Reply
MckinneyVia link
8/4/2022 01:04:44 am

What an exquisite article! Your post is very helpful right now. Thank you for sharing this informative one.

Reply
Aniket gupta link
1/10/2023 10:43:30 am

Thank you "snap4ct" For this article. It is very helpful and informative. I was searching for this for past few weeks. Again Thank you.

Reply
Virgil Telford
2/20/2023 04:11:35 pm

LP's reply is spot on. For more accurate information than the article see Dr. Benjamin Bikman, a research scientist studying metabolic pathology. His research puts the article into the misinformation category.

Reply



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  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations