Monday, September 1, 2014

The Pitfalls in Vegetarian Nutrition (3) -- Fats

Fats, in modern nutrition context,
Fresh raw coconut milk
does not cause artery blockage.
attracts a lot of negative remarks. 

Modern degenerative diseases are closely linked to fats. 
To name a few: cardiovascular diseases, diabetes, obesity, cancers.

Fats has been caught in between 
the dilemma of being good and evil. 

On the dining table, 
it enhances the tastiness and flavours of food; 
in the operation theatre, 
it’s the culprit for arterial blockage, insulin resistance and inflammation.

Given the situation, 
some people choose to 
indulge in temporary palatal pleasure, 
totally ignore the consequences of 
high fat consumption in their diet. 

Some people, 
for the sake of their healthfulness, 
will altogether avoid fats, 
to the extent of not even 
touching a drop of oil in their daily meals. 

Some people would think, 
mid path should be the way, 
and constantly juggle for the right dosage of fat intake..

However, from nutrition point of view, 
all above are not appropriate.

Plain ignoring of the consequences of fat intake 
is definitely not a rational approach. 
Avoiding all fats in diet, 
may avoid the bad consequences of fats, 
but will eventually leads to malnutrition 
– because fat is an essential nutrient 
which does not only provides calories, 
but also balances hormones and 
upkeeps the agility of the brain etc.

why would a mid path approach to fat consumption 
be inappropriate?

The critical point is that, 
many people do not know 
how to differentiate in between good oil and bad oil. 

If it’s good oil, 
it can be taken more, 
to reduce cholesterol, 
to prevent cardiovascular diseases, 
to manage weight and 
to improve immunity. 

If it’s bad oil, 
even a little bit will cause 
hormonal imbalance, 
accumulation of subcutaneous and visceral fats, 
destruction of gut flora etc. 

Therefore, in this context, 
moderation intake of fats indiscriminately 
does not truly solve the problem.

What is good fat and what is bad fat?

Good fats must comprise of 
the following properties altogether concurrently:

(A) Plant-based: 
Plant based oil does not contain cholesterol and 
is rich in unsaturated fatty acids 
which balance hormones and fortify immunity. 

Although some plant oils (e.g. coconut and avocado) 
contains saturated fatty acids, 
these saturated molecules are of short and medium chains. 

They are easily combusted and metabolized in the body 
and will not accumulate in blood vessels, organs and under the skin, 
leading to health hazards.  

In fact, these short and medium chain fatty acids 
can uplift metabolic rates for internal balances. 

Conversely, animal based fats 
are rich in long chain saturated fatty acids 
which are very difficult to metabolized and 
are easily deposited in the body 
causing obesity and internal blockages. 

Moreover, animal fats is concentrated with toxins 
such as stress hormones, pesticides residues, antibiotics etc.

(B) Non-high heat treated: 
Once unsaturated fats are subject to high heat (above 120C), 
the molecule will either 
be destroyed, leading hormonal and immunity imbalance, 
be transformed into transfat, leading to metabolic disorder, or 
become a carcinogen! 

Some people think that plant oils are always safe, 
but when plant oils are subject to high heat stir-fry or deep fried, 
the consequences may be worse than that caused by animal fats.

(C) Non-processed: 
This is specifically referring to man-made margarine. 
When plant oil is subject to processing, 
transfats will be generated. 

Transfat is not digestible and 
cannot be metabolized by the body. 
It is treated as a toxin by the body and 
hence will cause hazards to the body.

Therefore, the appropriate way to consume plant oils, 
is to avoid high-heat stir-fry, deep fry, baking and grilling. 

To consume plant fats safely, 
it’s recommended that 
we consume raw nuts and seeds, 
apply cold pressed oils in salad, boil, 
double boil, blanch, steam and stew.

Now that we know how 
to differentiate bad and good fats, 
there is no need to be fearful about fats, 
and we can confidently consume fats to nourish our body!

With metta,
Kee Yew

{Learning Holistic Wellness for Wisdom and Compassion}


  1. I would not recommend eating raw nuts and seeds which come with enzyme inhibitors,
    creating digestion problems. One should buy raw sprouted nuts and seeds or make own sprouted seeds and nuts. Otherwise eat limited amount of nuts and seeds daily.

    1. True. Because seeds eaten raw are toxic. Hence must soak or germinate first :)


Related Posts Plugin for WordPress, Blogger...