WEBVTT 00:00:01.610 --> 00:00:33.469 Thank you. Good evening, everybody. Welcome back. 00:00:34.049 --> 00:00:37.869 Today is July 4th. It is the Independence Day 00:00:37.869 --> 00:00:41.530 of America. And this is Thoughts If It Were You, 00:00:41.750 --> 00:00:44.909 Food for Thought, and I'm Neogentrics, your host. 00:00:45.750 --> 00:00:47.990 Now, y 'all remember yesterday was my birthday, 00:00:48.109 --> 00:00:50.770 and I was supposed to release the podcast on 00:00:50.770 --> 00:00:53.109 fats and what they were and if they were good 00:00:53.109 --> 00:00:55.929 for us. But because it was my birthday, I took 00:00:55.929 --> 00:00:59.509 a day off and decided not to do that. Well, now 00:00:59.509 --> 00:01:01.829 I'm back, and... We're going to go ahead and 00:01:01.829 --> 00:01:03.770 pick up where I left off, and like I said before, 00:01:03.929 --> 00:01:07.209 I will release more than one, either today or 00:01:07.209 --> 00:01:10.329 tonight or tomorrow. So we're going to pick up 00:01:10.329 --> 00:01:13.150 what I left off with, like what is fat, okay? 00:01:14.269 --> 00:01:17.689 It is an essential part of our diet and nutrition, 00:01:17.930 --> 00:01:22.049 okay? We can't live without it. For those who 00:01:22.049 --> 00:01:24.810 think they can, we can't. Our bodies require 00:01:24.810 --> 00:01:27.310 small amounts of good fat to function and help 00:01:27.310 --> 00:01:30.420 prevent disease. A lot of modern diets contain 00:01:30.420 --> 00:01:33.939 far more fat than the body needs. So, with that 00:01:33.939 --> 00:01:36.280 being said, too much fat, especially too much 00:01:36.280 --> 00:01:39.540 of the wrong fat, can cause serious health complaints, 00:01:39.760 --> 00:01:44.280 including, but not limited to, obesity, high 00:01:44.280 --> 00:01:46.920 blood pressure, and cholesterol levels being 00:01:46.920 --> 00:01:50.579 out the wazoo, which in turn leads to greater 00:01:50.579 --> 00:01:52.959 risk of heart disease and so on and so forth. 00:01:53.980 --> 00:01:59.290 Okay? Dietary fats make food tasty. They often 00:01:59.290 --> 00:02:01.590 improve the texture of food as well as the flavored 00:02:01.590 --> 00:02:04.430 smell. They make food more appealing. In the 00:02:04.430 --> 00:02:07.250 UK, the Department of Health suggested that no 00:02:07.250 --> 00:02:10.050 more than 35 % of total calories should come 00:02:10.050 --> 00:02:13.090 from fat. Whereas in the US, fat intake is 30 00:02:13.090 --> 00:02:16.189 % of the total calorie intake. In reality, most 00:02:16.189 --> 00:02:19.009 Western diets derive at 40 % and sometimes a 00:02:19.009 --> 00:02:22.610 lot more. So, with that being said, a lot more 00:02:22.610 --> 00:02:27.129 of their energy comes from the fats. Okay? so 00:02:27.129 --> 00:02:28.490 with that first thing i'm going to go ahead and 00:02:28.490 --> 00:02:33.949 say is this fat is good period okay like protein 00:02:33.949 --> 00:02:36.370 but not carbohydrates fat is essential to human 00:02:36.370 --> 00:02:40.069 life we need it in our diets however we only 00:02:40.069 --> 00:02:44.680 need so much of it and the right kind okay Fat 00:02:44.680 --> 00:02:47.439 is a concentrated source of energy. One gram 00:02:47.439 --> 00:02:49.560 of fat contains nine calories, much more than 00:02:49.560 --> 00:02:52.379 a gram of protein or carbohydrates, which both 00:02:52.379 --> 00:02:54.659 contains four calories. The body can pull on 00:02:54.659 --> 00:02:57.719 its fat reserves during lean times for energy 00:02:57.719 --> 00:03:01.580 and it converts it into glucose. And on top of 00:03:01.580 --> 00:03:03.439 that, fat provides a cushion to protect our vital 00:03:03.439 --> 00:03:05.560 organs. Without fat, our organs would be more 00:03:05.560 --> 00:03:10.610 prone to danger. Furthermore, Fat acts as an 00:03:10.610 --> 00:03:12.629 insulator also and helps you maintain correct 00:03:12.629 --> 00:03:14.569 body temperature. So if you always wonder why 00:03:14.569 --> 00:03:17.469 you're so cold, there's one of the main reasons. 00:03:18.669 --> 00:03:20.270 We're going to take a short break and I'll be 00:03:20.270 --> 00:03:32.669 right back. And we're back. Picking up where 00:03:32.669 --> 00:03:36.680 I left off. Fats enable our body to... processed 00:03:36.680 --> 00:03:41.319 vitamins such as A, D, E, and K, which are all 00:03:41.319 --> 00:03:43.740 fat -soluble vitamins and they're vital to good 00:03:43.740 --> 00:03:46.300 health. If I haven't already covered vitamins, 00:03:46.479 --> 00:03:48.439 believe you me, I will cover it in more detail. 00:03:49.340 --> 00:03:54.360 Okay? Like amino acids, in protein, fats contain 00:03:54.360 --> 00:03:59.120 essential fatty acids. Okay? And those acids... 00:03:59.400 --> 00:04:01.979 as their name suggests, are essential to good 00:04:01.979 --> 00:04:04.280 health and likely to help the heart and your 00:04:04.280 --> 00:04:06.620 immune system. So your body cannot make its own 00:04:06.620 --> 00:04:13.259 synthesizing these acids, okay? And therefore, 00:04:13.419 --> 00:04:15.659 it has to get them from something else, such 00:04:15.659 --> 00:04:18.899 as these fats. As for some of the fatty acids, 00:04:18.980 --> 00:04:25.019 like omega -3, may provide more health benefits, 00:04:26.279 --> 00:04:30.319 such as complementing the cognitive process of 00:04:30.319 --> 00:04:33.160 your brain. Fat makes food taste better, by the 00:04:33.160 --> 00:04:35.680 way, such as hot butter crumpets, double cream 00:04:35.680 --> 00:04:41.259 truffles, or gravy made for dipping. Well, I'm 00:04:41.259 --> 00:04:42.939 going on a food craze here. I'm sorry about that. 00:04:43.779 --> 00:04:46.680 Although we need fat, we only need a small quantity 00:04:46.680 --> 00:04:49.939 of the right kinds of fats to stay healthy. We 00:04:49.939 --> 00:04:52.540 all know that too much fat and consuming the 00:04:52.540 --> 00:04:54.300 wrong kinds of food can be detrimental to our 00:04:54.300 --> 00:04:57.019 health, but not eating what you need to is just 00:04:57.019 --> 00:04:59.810 as bad. And like I covered before for your BMI, 00:05:00.089 --> 00:05:04.370 the term obese has become more complacent in 00:05:04.370 --> 00:05:07.389 recent years. And in the UK, it's estimated that 00:05:07.389 --> 00:05:10.370 1 in 4 adults is clinically obese, having a BMI 00:05:10.370 --> 00:05:14.290 of 30 or more. And obesity is, in most cases, 00:05:14.290 --> 00:05:17.009 caused by inappropriate diets and consuming too 00:05:17.009 --> 00:05:20.129 much fat. Now, I've already covered what a BMI 00:05:20.129 --> 00:05:23.129 is and whether it's good or bad for you, so I 00:05:23.129 --> 00:05:28.420 won't be going back into that again. The other 00:05:28.420 --> 00:05:33.100 half of it, fat is bad. Due to its high calorific 00:05:33.100 --> 00:05:35.819 levels, one gram of fat equals nine calories. 00:05:35.860 --> 00:05:37.779 It is easy to consume too many calories when 00:05:37.779 --> 00:05:40.480 eating fatty foods, and the unused calories then 00:05:40.480 --> 00:05:42.459 become stored in the body. It's fat, and that 00:05:42.459 --> 00:05:47.220 does in turn help you to gain weight. So, I'm 00:05:47.220 --> 00:05:48.680 going to continue this in a second. We're going 00:05:48.680 --> 00:05:50.720 to take a short break, and I'll be right back. 00:05:50.879 --> 00:05:53.519 And I'm going to talk about the rest of how fat 00:05:53.519 --> 00:05:55.439 can be bad. And then we'll talk about the types 00:05:55.439 --> 00:06:05.199 of fat. Okay, okay. So basically something had 00:06:05.199 --> 00:06:07.060 come up and I had to go take care of that. But 00:06:07.060 --> 00:06:10.639 anyway, our bodies store fat for lean times and 00:06:10.639 --> 00:06:12.860 have evolved to cope with seasonal availability 00:06:12.860 --> 00:06:15.540 of food, storing fat when food is plentiful and 00:06:15.540 --> 00:06:18.040 burning it off when food is scarce. In the modern 00:06:18.040 --> 00:06:21.160 world, for most people, food is plentiful all 00:06:21.160 --> 00:06:23.300 year round and our bodies store fat but never 00:06:23.300 --> 00:06:25.959 seem to burn it off. As fat accumulates, we become 00:06:25.959 --> 00:06:30.310 overweight, as you already know. Fat can cushion 00:06:30.310 --> 00:06:32.430 and protect our internal organs. However, too 00:06:32.430 --> 00:06:35.149 much cushioning means more bulk and weight, which 00:06:35.149 --> 00:06:37.089 then turns and increases the workload of the 00:06:37.089 --> 00:06:38.610 heart and the other organs, making it harder 00:06:38.610 --> 00:06:42.470 for your body to function properly. Your body, 00:06:42.509 --> 00:06:45.610 preferably the liver, produces cholesterol, which 00:06:45.610 --> 00:06:48.949 is vital to a healthy body and a building block 00:06:48.949 --> 00:06:51.050 for essential chemicals that the body produces. 00:06:51.149 --> 00:06:55.660 So with that being said, cholesterol... is a 00:06:55.660 --> 00:06:59.480 waxy substance that in low levels freely flows 00:06:59.480 --> 00:07:01.899 throughout our body in the blood. But high levels 00:07:01.899 --> 00:07:03.779 of cholesterol means a higher risk of developing 00:07:03.779 --> 00:07:08.259 culinary heart disease. Okay? Some fats are worse 00:07:08.259 --> 00:07:10.920 than others. And saturated fats are worse of 00:07:10.920 --> 00:07:14.399 all for you than unsaturated fats. And this is 00:07:14.399 --> 00:07:16.639 due with their chemical structure and knowing 00:07:16.639 --> 00:07:20.259 how the body processes them. Trends or hydrogenated 00:07:20.259 --> 00:07:23.980 fats, which are also almost exclusively manufactured, 00:07:24.199 --> 00:07:27.699 although they do occur naturally in small quantities 00:07:27.699 --> 00:07:30.680 in meat and dairy products, are used in many, 00:07:30.759 --> 00:07:33.160 many processed foods and are particularly bad. 00:07:33.420 --> 00:07:35.740 And they're linked to an increased risk of high 00:07:35.740 --> 00:07:38.160 cholesterol levels and, again, heart disease. 00:07:39.139 --> 00:07:41.240 Like I mentioned before, there are two types 00:07:41.240 --> 00:07:46.410 of fats, saturated and unsaturated. With them 00:07:46.410 --> 00:07:48.730 being the two main types, unsaturated fats are 00:07:48.730 --> 00:07:50.509 generally considered better than the saturated 00:07:50.509 --> 00:07:53.629 ones, okay? The reasons that unsaturated fats 00:07:53.629 --> 00:07:55.709 are better is down to the molecular structure 00:07:55.709 --> 00:08:00.490 of the fats. Their molecules form regular shapes 00:08:00.490 --> 00:08:03.269 that clump together easily, whereas unsaturated 00:08:03.269 --> 00:08:05.910 fats, however, form irregular shapes that do 00:08:05.910 --> 00:08:08.930 not clump together so easily. Saturated fats, 00:08:09.009 --> 00:08:12.310 by the way... therefore are more likely to stick 00:08:12.310 --> 00:08:14.269 to the sides of the arteries and allow other 00:08:14.269 --> 00:08:16.529 saturated molecules to build up on top of them. 00:08:16.829 --> 00:08:20.009 This can clog your arteries and cause high blood 00:08:20.009 --> 00:08:22.569 pressure. This in turn makes your heart pump 00:08:22.569 --> 00:08:26.529 harder, trying to keep your body rich with oxygen. 00:08:26.810 --> 00:08:32.210 Okay? So it's both a good and a bad thing. Fats 00:08:32.210 --> 00:08:35.149 are not soluble in water, or blood, for that 00:08:35.149 --> 00:08:37.830 matter. Unless this problem is addressed, usually... 00:08:38.299 --> 00:08:40.320 through a change in your diet and increase in 00:08:40.320 --> 00:08:42.820 exercise, it can lead to serious health problems. 00:08:42.980 --> 00:08:45.759 Again, mentioning the whole heart disease thing. 00:08:46.100 --> 00:08:58.620 Okay? So, I'm going to be frank. Generally, although 00:08:58.620 --> 00:09:02.179 not exclusively, saturated fats come from animal 00:09:02.179 --> 00:09:06.460 sources, such as meat, dairy, eggs, etc. and 00:09:06.460 --> 00:09:11.460 are usually solid at room temperature. Unsaturated 00:09:11.460 --> 00:09:14.019 fats come from vegetable sources such as sunflower 00:09:14.019 --> 00:09:18.700 oil, olive oil, soy oil, oily fish such as salmon, 00:09:18.740 --> 00:09:22.820 trout, mackerel, etc., and soft margarines and 00:09:22.820 --> 00:09:27.259 butters and such. Vegetable sources do contain 00:09:27.259 --> 00:09:30.120 saturated fats, but usually in low amounts. Take 00:09:30.120 --> 00:09:33.320 oats, for example, which contain about, I do 00:09:33.320 --> 00:09:38.870 believe, 9 % fat, The three types of saturated, 00:09:39.250 --> 00:09:44.490 monounsaturated, and polyunsaturated fats. The 00:09:44.490 --> 00:09:50.610 monounsaturated and polyunsaturated are the two 00:09:50.610 --> 00:09:54.070 main types of unsaturated fats. They are unsaturated 00:09:54.070 --> 00:09:57.509 as they are missing one or more atoms in their 00:09:57.509 --> 00:09:59.570 chemical makeup. This is what gives them their 00:09:59.570 --> 00:10:05.279 weird or irregular shape. With that being said, 00:10:05.419 --> 00:10:09.299 there are hydrogenated and trans fats. Hydrogenated 00:10:09.299 --> 00:10:13.100 fat is manufactured fat used in processed foods. 00:10:13.299 --> 00:10:16.740 It contains some qualities desirable to food 00:10:16.740 --> 00:10:19.320 manufacturers, but is perhaps the worst of all 00:10:19.320 --> 00:10:23.980 fats when it comes to health. It is a vegetable 00:10:23.980 --> 00:10:26.000 fat that has been treated with extra hydrogen. 00:10:26.460 --> 00:10:28.779 The change in the chemical makeup of the fat 00:10:28.779 --> 00:10:31.500 making it solid at room temperature, technically 00:10:31.500 --> 00:10:35.860 unsaturated fat, Hydrogenated or trans fat increases 00:10:35.860 --> 00:10:39.120 the risk of culinary heart disease. It raises 00:10:39.120 --> 00:10:41.539 the levels of LDL cholesterol, lowering levels 00:10:41.539 --> 00:10:45.120 of good HDL cholesterol in your blood. This is 00:10:45.120 --> 00:10:47.899 the most important fat to avoid. Let's just say 00:10:47.899 --> 00:10:51.740 that right now, okay? Cholesterol is a type of 00:10:51.740 --> 00:10:54.000 fat found in the blood, and nearly all the cholesterol 00:10:54.000 --> 00:10:56.399 in the body is produced by the liver. Very little 00:10:56.399 --> 00:10:59.460 is found in food, although seafood, liver, kidneys, 00:10:59.580 --> 00:11:02.639 and eggs do contain some cholesterol. and it 00:11:02.639 --> 00:11:04.360 is vital to your body. Not only does it play 00:11:04.360 --> 00:11:06.820 a role in how all cells work, but it is also 00:11:06.820 --> 00:11:08.960 a building block for other essential chemicals 00:11:08.960 --> 00:11:13.820 that the body produces. Keep that in mind. Cholesterol 00:11:13.820 --> 00:11:15.700 is carried around the body in the bloodstream 00:11:15.700 --> 00:11:18.059 combined with proteins, and these are called 00:11:18.059 --> 00:11:21.720 lipoproteins. There are two main types of lipoproteins 00:11:21.720 --> 00:11:24.299 that are used to measure cholesterol levels in 00:11:24.299 --> 00:11:27.139 the blood, an LDL, low -density lipoprotein, 00:11:27.139 --> 00:11:34.039 and HDL, high -density lipoprotein. The low lipoprotein 00:11:34.039 --> 00:11:37.059 is often called the bad cholesterol, whereas 00:11:37.059 --> 00:11:39.580 the high -density lipoprotein is considered a 00:11:39.580 --> 00:11:43.039 good cholesterol. HDL is good, as it can remove 00:11:43.039 --> 00:11:45.159 excess bad cholesterol from your bloodstream. 00:11:49.879 --> 00:12:00.120 So, what I said in the last piece. The blood 00:12:00.120 --> 00:12:02.360 cholesterol is measured by looking at the total 00:12:02.360 --> 00:12:05.600 HDL and LDL and other fats in your bloodstream. 00:12:06.019 --> 00:12:08.399 People with high cholesterol levels are more 00:12:08.399 --> 00:12:10.700 likely to develop heart problems. So just keep 00:12:10.700 --> 00:12:15.100 that in mind. The risks are increased further 00:12:15.100 --> 00:12:19.279 for people who, believe it or not, smoke, already 00:12:19.279 --> 00:12:22.779 have high blood pressure, are physically inactive, 00:12:22.980 --> 00:12:26.080 unfit, are overweight or obese, or suffer from 00:12:26.080 --> 00:12:28.659 diabetes. And the common cause of high cholesterol 00:12:28.659 --> 00:12:30.759 levels in modern society is the consumption of 00:12:30.759 --> 00:12:35.460 just way too many saturated fats. Okay? So, here's 00:12:35.460 --> 00:12:39.080 some healthy fat tips real quick. It's not a 00:12:39.080 --> 00:12:42.279 long list. It's really short. Read the labels 00:12:42.279 --> 00:12:44.740 of the food before you buy it. Okay? And try 00:12:44.740 --> 00:12:47.059 to reduce the amounts of trans fats, hydrogenated 00:12:47.059 --> 00:12:51.000 fats, saturated fats in your diet. Always favor 00:12:51.000 --> 00:12:53.779 foods with unsaturated fats if you can help it. 00:12:53.860 --> 00:12:58.029 Okay? If you're overweight, then you should attempt 00:12:58.029 --> 00:13:00.470 to reduce your total fat intake. Try to replace 00:13:00.470 --> 00:13:03.870 fatty foods with fresh fruit or vegetables. Increase 00:13:03.870 --> 00:13:07.570 your consumption of oily fish, with reason, of 00:13:07.570 --> 00:13:10.190 course. Omega -3 fats are known to provide many 00:13:10.190 --> 00:13:12.330 health benefits, and most people do not consume 00:13:12.330 --> 00:13:15.750 enough of them. This includes, but not limited 00:13:15.750 --> 00:13:18.649 to, salmon, trout, fresh tuna, and mackerel. 00:13:18.830 --> 00:13:22.309 Okay? Just wanted to go ahead and let you know 00:13:22.309 --> 00:13:27.029 that right now. I just wanted to make sure I 00:13:27.029 --> 00:13:31.190 got my point across with that. Okay? Now, I'm 00:13:31.190 --> 00:13:34.289 going to go ahead and say this right now. I covered 00:13:34.289 --> 00:13:37.909 what fats are. I covered the basic difference 00:13:37.909 --> 00:13:42.370 between the two. But I feel like some people 00:13:42.370 --> 00:13:44.470 still don't understand and they still think that 00:13:44.470 --> 00:13:47.049 fats are bad. So with that being said, in my 00:13:47.049 --> 00:13:48.730 next podcast, I'm going to go ahead and cover 00:13:48.730 --> 00:13:51.509 cooking fats and oils. So that way you understand 00:13:51.509 --> 00:13:53.870 which ones are better to use, which ones are 00:13:53.870 --> 00:13:57.370 good to eat, and so on and so forth. And with 00:13:57.370 --> 00:14:01.330 that, that brings an end to this podcast. I will 00:14:01.330 --> 00:14:05.350 talk to you guys later. Feel free to hit me up 00:14:05.350 --> 00:14:07.820 here on Anchor. or any of my other following 00:14:07.820 --> 00:14:10.659 social media, whether it be on Facebook, or on 00:14:10.659 --> 00:14:14.960 my Instagram, at Neogentrix, or on my Facebook, 00:14:15.279 --> 00:14:19.419 facebook .com forward slash striker fusion, all 00:14:19.419 --> 00:14:23.659 one word. I will talk to you guys later, and 00:14:23.659 --> 00:14:24.899 have a great rest of your day.