Good Fats, Bad Fats: The Ultimate Guide To The Best And Worst Fats For Your Health

In this comprehensive video, we delve into the world of dietary fats to help you distinguish the heroes from the villains in your food. Learn about the health benefits of good fats like omega-3s, and why you should limit or avoid saturated and trans fats. Packed with expert advice, easy-to-follow guidelines, and real-life examples, this video is your go-to resource for making smarter fat choices for long-term health.

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Transcript

Dr. Michael Lam: 0:15

Okay, let's go eating fat is a necessary part of our daily life. Why is because carbohydrates fat and protein combined together gives our body the necessary energy for immediate action, medium term and medium term energy as well as long term storage okay. And fat is not necessarily a bad thing. So, let us dive into how we understand this category. Now, there are two main categories of fat one is saturated fat, which is and then the other one is called unsaturated fat, okay. Now, these two are all comprised of a triglyceride, which in turn has glycerol and fatty acid change. So, the differentiation of whether it is a saturated fat or unsaturated fat depends on the chemical bonds within so and then within the trench, unsaturated fat, there are different categories such as monounsaturated fat, polyunsaturated fat, and trans fat. So those are the main categories Okay? And, okay, let's start again. Okay. Eating fat is part and parcel of a healthy daily dietary habit. Why? The reason is because carbohydrates, protein, and fat collectively give us the body of energy. Let's start again. Eating fat is a necessary part of healthy living. As contrary to start again, Eating fat is a necessary part of healthy living. Carbohydrates, protein, and fat together give us a complete energy reserve for not only immediate use, medium use, but also long term storage. There are different types of fat and this video we will go through and I will tell you my recommendations of what you should use each category. First, some basics. Fat has two broad categories, they are all made up of triglycerides, which is in turn made up of glycerol plus three fatty acid chains. The way the chemical bonds within the fatty acid chain structure will decide what kind of fat it is. So, if all the bonds are saturated, is called saturated fat, if they are not, its called unsaturated fat. Within the unsaturated fat, then there is a monounsaturated, there's polyunsaturated and there's the trans fat. So let me tell you, now how we're going to go about deciding all the different kinds. My top choice on a day to day basis is omega three. Now omega three is part of the polyunsaturated fat, family. You can find it in flaxseed, walnut, you can find it in wild salmon, not necessarily the farmed salmon, because the omega three is wonderful and anti inflammation. It provides EPA and DHA, and those chemicals come from algae, which the wild salmon feed on. As you may not know the farm salmon feed on corn, not on algae, okay. So omega three is wonderful, and it's essential, okay. And you get it from the wild salmon and nuts and flaxseed for example. So that's number one. Number two is actually olive oil. Olive oil is a part of the monounsaturated family. It is anti inflammatory and is essential together with other oils. It is problematic in the sense that most people kind of misuse it. Olive oil is wonderful, in the sense that it can be used for salads, it is liquid, and it is easy to use. However, olive oil can be quite problematic because it can be transformed into trans fat when the temperature heating temperature exceeds about 200 degrees Fahrenheit or about 160 degrees centigrade. So it's very easy to convert the olive oil into something that is not good for your body. So you use it on olive oil salads, okay, that's what you do. That's number two. Number three is actually avocado oil is also a monounsaturated fat, but because of its high temperature, you can use it for cooking and you can use it for salad as well. Okay, so that's number three. Number four is actually saturated fat, okay, we've had a long struggle with saturated fat in the sense that we've been told that saturated fat is not good for us because of previous researchers. But we now know that there's actually two types of saturated fat one is called even chain saturated fat which come from meat which is neutral in cardiovascular effect, and there is a odd chain saturated fat which come from dairy products, which is actually anti inflammatory. Now, saturated fats have no double bonds in their structure, they are linear, and they are liquid, and they are solid at room temperature. And they are found in the eggs, they can be found in butter, whole fatty beef, for example, pork, you see what I'm saying, and whole milk. So there are many sources of saturated fat you should not shy away. Okay. And you know, the current recommendation from the government is that we should only take a small amount of saturated fat, but many of the events, researchers in lipid actually does not necessarily agree. I think if you stay with a good balance, you should not be too afraid of saturated fat. So that's number four. Number five is actually omega six fatty acids. And omega six is used in vegetable oil, fried foods, salad dressings, and too much is not good. The proper ratio between omega three and

omega six should be 1: 6:39

4. But American diet because of the

fried foods is using about 1: 6:43

16. Omega six is necessary, just like omega three, but it is pro inflammatory, so you don't want to have too much. So further down the line is medium chain triglycerides. Remember, we said that most of the fat all the fat is made out of triglyceride. And there are small chains or short chain the long chains, but the medium chains that come from coconut is easy to metabolize. They're about 10 to 14 carbons long. They are good for good energy, and it's easy to break down. But the problem with this is that it's usually focused on the liver. So triglycerides in the liver can lead to insulin resistance, as well as fatty liver if it's too much. So if you are diabetic or pre diabetic, you have to make sure. You need to check your triglyceride to make sure it's not too high. And of course the last and the worst is the trans fat. And the trans fat is things like margarine there's natural and there's artificial ones, but artificial ones are the worst. They increase LDL, they cause endothelial damage and they reduce HDL. The good news is that in the US the government has almost eliminated the use of trans fat although you have to be careful on your label. Because even though it says zero trans fat 0% It can still contain zero to 0.4% as a rounding down acceptable measure. So look at the ingredients and make sure there's no hydrogenation fat.

So overall in summary the best: 8:11

omega three, number two olive oil, number three avocado oil, number four saturated fat, number five will be the omega six, and then number six will be the medium chain triglyceride, and number seven will be the So I think if you follow some of the guidelines, okay, use olive trans fat. oil for salad, use avocado oil for any frying or deep frying, okay. Don't shy away from saturated fat from meat or dairy products. You can use some coconut oil for instant energy if you have no triglyceride problems, okay. It's okay to take some fried foods in terms of omega six but don't overdo it. And but you do have to avoid the margarine So if you keep along this baseline, I think you'll have good health.