Are you scared of eating fat? Do you believe that if you eat fat it will make you fat? If so, you are not alone.
For decades, the term “fat,” also known as lipids, has had a negative connotation for many people. Some even avoid it, thinking that eating fat, which is a chain of carbon atoms bonded to hydrogen atoms, could lead to various conditions like stroke or heart disease. This three-letter word is why low-fat diets have become extremely popular. Yet 1/3 of the population has only continued to gain weight despite all of the low fat, no fat food options that are available.
There must be more to this whole fat thing than what you’ve been sold. Incorporating fat into the nootropic blend Momental Mind ensures your brain and body will function even if you skip a meal. It's merely an added bonus that Mind will help you burn fat and lose weight.
Little do most know that not all fats are bad and in fact, eliminating fat from the diet will not make you healthier or help you live longer. Even more surprising, certain types of fats are necessary for your brain and body to function properly. Fat is a major source of energy and helps build cell membranes and the sheaths surrounding the nerves.
This sheath is known as myelin, and is responsible for speeding up neural transmission or nerve cell to nerve cell communication, and subsequently improves your cognitive processing.
Here’s the challenge: finding the right kind of fat to manage your lipid profile without compromising your brain health.
Don’t leave yet because we’ll tell you the different type of fats available in the market, what type of fats you should include in your diet, and which ones should be avoided. If you need a teaser right away then you might find solace with this fun fact. Eating low fat and fat free snacks and foods in which they’ve been processed for natural fat removal and sugar has been added in place to make it actually taste good, will only lead to weight gain, a poor nutrient profile, and subpar efficiency of metabolic and physiologic systems.
Monounsaturated Fats: The Essential Fat
When it comes to healthy fats, monounsaturated fats will always top the list – and there’s a good reason why.
Chemically, monounsaturated fats are fat molecules with one unsaturated carbon bond in the molecule, also called a double bond. When consumed, this type of fat can do the following for your brain and body:
- Lower LDL (bad) cholesterol levels in your blood, which lowers your risk of developing certain conditions such as stroke and cardiovascular disease.
- Develop and maintain cells in your body.
- Provide antioxidants for a healthier immune system, particularly vitamin E.
- Support structural integrity of the brain’s hippocampus, which is primarily responsible for memory.
- Manage blood sugar, which is beneficial for everyone, let alone if you have Type 2 diabetes.
- Improve overall mental health, including your mood and anger levels.
Foods rich in monounsaturated fat:
- Olives and olive oil
- Sesame oil
- Safflower oil
- Sunflower oil
- Canola oil
- Peanut oil
- Nuts and Seeds
- Peanut butter
- Brazil nuts
- Seeds such as pumpkin seeds and sesame seeds
Monounsaturated fat is a healthy choice to manage your lipid profile, but keep in mind there is a high caloric value to this fat. It contains nine calories per gram, which is why you need to monitor your intake, because anything in excess can be harmful to your brain and body.
Polyunsaturated Fats: Another Essential Fat
This is another type of dietary fat you must include in your diet.
Polyunsaturated fat is often found in oils and plant-based food. It provides the following health benefits:
- Lowers LDL or bad cholesterol, thereby reducing your risk of developing heart disease.
- Promotes proper brain function and cell growth.
- Build cell membranes and the covering (myelin sheath) of nerves.
- Is essential for muscle movement.
- Prevents inflammation and blood clotting.
Polyunsaturated fats have two or more double bonds in its carbon chain, hence the birth of its two types: omega-3 and omega-6 fatty acids.
Omega-3 Fatty Acids
This type of fat is good for the heart. In fact, it provides the following benefits:
- Reduces triglycerides, a type of fat found in your blood that could contribute to heart disease if not moderated.
- Helps lower your blood pressure.
- Slows down the plaque buildup in your arteries.
- Lowers your risk of arrhythmia or irregular heartbeat.
- Reduces the incidence of depression because it helps activate dopamine within your body.
- Helps brain functions like motor skills, memory, and speaking abilities.
Keep in mind that the human body does not make fatty acids, which is why you need to get your daily dose from supplementation or whole sourced foods. Some of the best sources for omega-3 fatty acids are the following:
- Momental Mind
- Fatty fish such as salmon, trout, mackerel, tuna, herring, and sardines
- Ground flaxseed
- Canola oil
- Flaxseed oil
- Soybean oil
- Algal DHA
- Sunflower seeds
- Chia seeds
Omega-6 Fatty Acids
This type of polyunsaturated fat may not always get the notice it deserves, especially with everyone screaming about omega 3s, but it’s still a necessary fat and when consumed in the right ratio with omega 3 fatty acids, both exhibit improved health effects. It has been suggested that one should consumer a ratio of 4:1 omega 6 to omega 3, but anti-aging experts agree that this ratio should be 2:1 and even 1:1 omega 6: omega 3. Most people are consuming 10-20:1 omega 6 to omega 3 and this ratio is detrimental to your heatlh. Omega 6 fatty acids have the following benefits:
- Lowers your blood pressure.
- Controls your blood sugar.
- Reduces the risk of developing diabetes.
- Supports anti-aging when consumed in a ratio of 2:1, or 1:1 omega 6: omega 3
The best sources of omega-6 fatty acids are:
- Hempseed and hempseed oil
- Grape seed oil
- Seeds such as pumpkin seeds and raw sunflower seeds
- Flaxseed and flaxseed oil
- Borage oil
- Pine nuts
- Evening primrose oil
- Soybean oil
- Safflower oil
- Corn oil
- Sunflower oil
It is important to maintain a balance between omega-3 and omega-6 fatty acids. The problem with the American diet is that it is rich in omega-6 food sources and limited in omega-3 sources. To maintain balance, include fatty fish in your diet, reduce vegetable oils that are high in omega-6, and take omega-3 supplements such as algal DHA. You can take the guesswork out of supplementing with Momental Mind and Mend, all in one convenience for the healthiest brain day and night. Mind and Mend only include what your brain and body will use for regenerating, recovering, and repairing from life’s daily stressors and nothing more.
Saturated Fats: Consume in Moderation
There is an ongoing debate on whether to include saturated fat in your diet to manage your lipid profile. The truth is, you need to be careful of your intake, but this notion that saturated fat is all bad just isn’t true.
Saturated fat can be obtained from animal food sources. It is saturated because of the higher number of hydrogen atoms surrounding each carbon atom. If the chain of carbon atoms holds as many hydrogen atoms as possible, then the chain is saturated with hydrogen.
What makes saturated fat good or bad is the amount you consume. In appropriate amounts, saturated fat can reduce your risk of developing dementia. In excessive amounts, saturated fat can mess up your total cholesterol levels, thereby boosting bad cholesterol. When this happens, blockages could form in your blood vessels and heart arteries, which could lead to heart disease. Atherosclerosis is common when blood cholesterol levels are out of proportion. This literally means hardening of arteries in which your vessels lose their ability to dilate and restrict normally.
You can still eat foods with saturated fat, but make sure to limit your intake to 10 percent (or less) of your daily calories. If you are looking for the best sources of saturated fat, then these foods must be included:
- Up to three ounces of lean grass-fed pork and beef
- Full-fat plain yogurt
- Coconut products, including coconut oil
- Poultry and poultry skin
- Parmesan cheese
- Full-fat milk
- Cheese, hard is better than soft and easier for most to digest
Trans Fat: The Bad Kind of Fat You Should Avoid at All Costs
Trans fat occurs naturally in certain foods, usually in small amounts. What makes this an “evil” fat is the process it goes through called partial hydrogenation, where trans fat is made through oils. Low fat, and no fat junk food or snacks are loaded with trans fat and excess sugar, because the taste is so bad since all of the good fat has been removed. So companies sweeten it up to make it edible. High trans fat and excess sugar intake are guaranteed to wreck you metabolically and will lead to all sorts of health issues down the road. When eaten, this fat byproduct could lead to:
- Higher LDL (bad) cholesterol while lowering HDL (good) cholesterol in your body.
- The buildup of bad cholesterol in the arteries, which could lead to increased risk of stroke and cardiovascular disease.
- Unhealthy weight gain
- Inflammation inside your body
- Decline in overall cognitive performance
- Reduction of total brain volume
Apart from increasing your risk of developing various diseases, trans fat could cause brain damage as well – and the effects may be hard to reverse.
Therefore, you need to avoid the following foods that are rich in trans fat:
- Foods with vegetable shortening
- Anything that is “partially hydrogenated”
- Junk food
- Fatty red meat
- Processed pastries like cake, pie crust, and pie
- Packaged, boxed, or frozen foods
- Margarine sticks
- Battered and fried foods
- Nondairy creamer
- Breads and crackers
The bottom line is to avoid trans fat as much as you can. Avoid the foods mentioned above and you can say goodbye to trans fat in no time. Look for food substitutes that are safe and healthy without compromising the nutrition your brain and body needs.
Also, make it habit to read nutrition labels to check if trans fat is included in the ingredients. Trans fats have a variety of names like partially hydrogenated oils or trans fatty acids, so make sure these ingredients are not included.
Your brain and body don’t need this type of fat anyway.
Tips for Adding Good Fat to Your Diet
- Add avocado slices to sandwiches and salads.
- Use monounsaturated fat oils like olive or canola oil in cooking.
- Skip the sweets for snacks and eat nuts instead.
- Include fatty fish in your diet, preferably at least once a week.
- Incorporate healthy fats like nuts and olive oil in your favorite dishes.
- Replace your salad dressing and, instead, sprinkle walnuts or seeds on salads.
- Use oils on your salad instead of store-bought dressings.
Monitor Your Overall Fat Intake to Optimize Brain and Body Health
It is important to exert extra effort to make healthier food choices and make sure to keep your fat intake moderated. Fat is still fat, and too much of it is not good for you.
Keep in mind that approximately 70 percent of your daily calories should come from healthy fats, preferably from essential fats. Yes, this amount is much more than the FDA recommends by their dietary guidelines. This organization knows full well that its pyramid scheme is all out of whack.
The carbs and grains section alone is ridiculous, not to mention that sugar doesn’t have a % daily value. We’re here to educate and get people thinking outside the box. Based on your activity levels, a 2000 calorie per day diet is probably not even right for you.
One size doesn’t fit all. If you increase your healthy fat intake you will reduce your caloric intake, no question about it. Fats are filling and nutrient dense, not empty calories that lead you to eat more and more just chasing some type of nutrient density. Always go for whole and unprocessed foods and eat them in moderation. Keep track of your intake to manage your lipid profile and keep your brain healthy and functioning with supplements like Mind and Mend. This will ensure optimum brain function for many years to come.
We only make products that we ourselves use. Mind and Mend came about as myself and Dr. Anthony Gustin had been experimenting with many different individual supplements and nootropics for years and these combinations we have found to be the most effective for the greatest number of people. At the end of the day, helping patients recover 1 on 1 was very satisfying, but eventually not enough.
As misinformation continues to rise as do obesity rates, and metabolic disorders, and we felt that we could help the greatest number of people through nutritional education and have a far greater impact on society rather than just treating patients 1 on 1. We encourage everyone to experience Mind and Mend for themselves, and therefore be the judge of what they can do for you.