I have shared briefly about my rocky relationship with food in the past and how I did not have a healthy relationship with food. I had enough of battling my eating disorder and unhealthy lifestyle, but didn’t know where to start or how to have a love for food. I thought “fat-free”, “light”, “skim” was what was best…that was all I knew!
I did some research and found the book The Eat Clean Diet by Tosca Reno and absorbed all the information like a sponge! It finally made sense! I learned all the basics to eating clean and what that term actually meant. Reno states that “clean eating is avoiding all processed food, relying on fresh fruits, vegetables and whole grains rather than prepackaged or fast food. It may sound counterintuitive, but eating clean allows you to eat more and weigh less because you are making smart food choices.” For me, that also means that what I am eating is organic and free of GMOs and pesticides (which I will go into more detail in my next posts). It took some prep work and planning, but I loved eating clean! I loved feeding my body nutritious, wholesome food!
Then about seven years ago I started following Vani Hari (aka The Food Babe) on Facebook and started reading her blog. Man, did that open a can of worms…in a good way 😉 Haha! I learned so much more about ingredients and additives…which then led me to watch more and more documentaries (like What the Health, Food Inc., Forks Over Knives, GMO OMG, and many more!) and researching more about our food and where it comes from and how it is made/raised. To me, eating healthy is more than just “eating clean.” It is plant-based, organic, pesticide-free, eating sustainably. It is a lifestyle. It is necessary. It is important. God gave us this one planet and this one body, and in order for it to work with us and for us, we need to fuel it the best way we can. In order to prevent illnesses, cancers, diabetes, obesity, we need to give our body wholesome, nutrient-rich foods, free of cancer-causing ingredients.
Over the next few months, I will post some myths about food and share more of what I have researched over the last seven years, including factual information from reliable sources.
This post we are looking a two big myths:
- That calories are created equal and
- That fat makes you fat.
So let’s dive right in!
Calories are Not Created Equal
“While cutting calories might help you lose weight in the short-term, it can be horrible for your long-term health. This is because the ingredients that the industry is packaging up for us are designed to increase their profits while expanding our addiction to their “food-like” concoctions – which eventually expands our waistlines too. Many packaged low-calorie diet foods contain ingredients that can rob us of our health, some cause us to eat more than we should and most of which you would never cook with at home.”The Food Babe
I use to be obsessive about counting calories and would restrict myself to a completely unrealistic number of daily caloric allowances. If only counting calories, I could eat two chocolate “fat-free” cookies and be thrilled because I stayed under 300 calories…or I could drink a massive chocolate protein shake that is full of healthy, nutritious ingredients with no added sugars and still be at 300 calories. Dr. Mark Hyman stated,
“It is true that, in a vacuum, all calories are the same. A thousand calories of Coke and a thousand calories of broccoli burned in a laboratory will release the same amount of energy. But all bets are off when you eat the Coke or the broccoli. These foods have to be processed by your metabolism (not a closed system). Coke and broccoli trigger very different biochemical responses in the body—different hormones, neurotransmitters and immune messengers. The Coke will spike blood sugar and insulin and disrupt neurotransmitters, leading to increased hunger and fat storage, while the thousand calories of broccoli will balance blood sugar and make you feel full, cut your appetite and increase fat burning. Same calories—profoundly different effects on your body.”
Please, stop counting calories! Healthy food is just that – HEALTHY. Stop counting and start living! Enjoy your food! Enjoy the goodness that comes from great nutrition.
Fat is Not the Enemy
In the 80s/90s, “fat-free”, “reduced-fat”, and other “health” trends emerged and we all quickly jumped on board thinking that fat was the enemy. We started drinking the skinny drinks and eating the ‘fat-free’ items, but for some reason obesity was on the rise faster than ever.
Dr. Mark Hyman stated, “When people eat less fat, they tend to eat more starch or sugar instead, and this actually increases their levels of the small, dense cholesterol that causes heart attacks. In fact, studies show 75% of people who end up in the emergency room with a heart attack have normal overall cholesterol levels. But what they do have is pre-diabetes or type 2 diabetes.”
A review of all the research on saturated fat published in the American Journal of Clinical Nutrition found no correlation between saturated fat and heart disease.
Let’s shout that out again…
There is no correlation between saturated fat and heart disease.
As with all foods, quality becomes key here. The fats in a fast-food bacon cheeseburger will have a completely different effect than the saturated fat in coconut oil. So we need to stop classifying it as all the same.
However, some fats are unhealthy, like trans fats and inflammatory vegetable oils, like corn, soy, and safflower oils. “These fats have increased in our diet and foods and they actually make us fatter and cause a rise in inflammations, and that plays a role in most every chronic disease found on the planet. Trans fat is the only kind of fat that has been shown to be categorically detrimental to health.”
You probably have seen the term “partially hydrogenated oils” on some of your food labels. That is a byproduct of an industrially produced trans fat. This ingredients was so common and found in so many processed food items that it was linked to more than a half a million coronary heart disease deaths worldwide…in just one year.
Think the food system won’t do you in like that? I mean, if the FDA allows it in our food, we should be ok, right?
Just look at this data that another reporter found:
“Industrially produced trans fat was banned in the US in 2015, and all products were supposed to be phased out by June 2018, but manufacturers received an extension until January 2020.“
Here is the ACTUAL FDA statement from their website:
“In 2015, FDA released its final determination that Partially Hydrogenated Oils (PHOs) are not Generally Recognized as Safe (GRAS). The determination is based on extensive research into the effects of PHOs, as well as input from stakeholders during the public comment period.
PHOs are the primary dietary source of artificial trans fat in processed foods. Removing PHOs from processed foods could prevent thousands of heart attacks and deaths each year. To learn more about trans fat, see our Trans Fat page. It’s important to note that trans fat will not be completely gone from foods because it occurs naturally in small amounts in meat and dairy products, and is present at very low levels in other edible oils.
FDA is extending the compliance date for certain uses of partially hydrogenated oils (PHOs). For the majority of uses of PHOs, June 18, 2018, remains the date after which manufacturers cannot add PHOs to foods. However, to allow for an orderly transition in the marketplace, FDA is allowing more time for products produced prior to June 18, 2018 to work their way through distribution. FDA is extending the compliance date for these foods to January 1, 2020 (there is a chance that some products you are currently buying could still have PHOs and may still be on the shelves!). This action balances the health benefits of removing PHOs from the food supply with the need to provide an orderly transition in the marketplace.
At the same time, the FDA is denying a food additive petition from the Grocery Manufacturers Association (GMA) requesting approval for certain limited uses of PHOs. To allow for time for reformulation, the agency is extending until June 18, 2019 the compliance date to stop manufacturing foods with these specific, limited petitioned uses of PHOs, and until Jan. 1, 2021 for these products to work their way through distribution.”https://www.fda.gov/food/food-additives-petitions/final-determination-regarding-partially-hydrogenated-oils-removing-trans-fat
The FDA is aware that PHOs are BAD for you and can KILL you, and have known this since 2015…but products can still be on the shelves till 2021…SIX YEARS.
It just makes me so mad. And unfortunately, it is not just with PHOs, but a slew of ingredients that are banned in other countries but allowed here.
And the thought that eating fat makes you fat is completely WRONG. We have GOT to get that OUT of our heads!! Dr. Mark Hyman states that eating fat can actually make you lean:
“Healthy cell walls made from high-quality fats are better able to metabolize insulin, which keeps blood sugar better regulated. Without proper blood sugar control, the body socks away fat for a rainy day. The right fats also increase fat burning, cut your hunger, and reduce fat storage. Eating the right fats makes you lose weight, while eating excess sugar and the WRONG types of fat make you fat.”
Also, did you know that your brain about 60% fat? Yup! 60%! “Of that percentage, the biggest portion comes from the omega-3 fat called docosahexaenoic acid (DHA). Your brain needs DHA to spark communication between cells. Easy access to high-quality fat boosts cognition, happiness, learning, and memory. In contrast, studies link a deficiency of omega-3 fatty acids to depression, anxiety, bipolar disorder, and schizophrenia (Dr. Mark Hyman).”
The right fats can improve your mood, skin, hair, and nails, while protecting you against Type 2 diabetes, dementia, cancer, and so much more.
Now when it comes to cooking, there are some great healthy oils that are a must to use…and some that you need to toss in the trash immediately.
Canola oil is one of the highest GMO, chemically-laden oils on the market. If you change ONE thing, please swap out your canola oil for avocado oil. It is so simple and the swap is created equal…you won’t even notice it…but your heart and body will feel sooooo much better! I personally love organic avocado oil to cook and bake with, and I also use it to season my cast iron skillets. Organic unrefined coconut oil is another great oil. I use that in baked goods and even raw in my smoothies (and I use it to take my eye makeup off at night!). Organic olive oil makes its way into my diet daily as well! I use it for my salads with a squeeze of lemon and sometimes use olive oil it to bake and cook. Organic grapeseed oil is another good one for baking.
To read more about cooking oils, read The Food Babe’s post about it here (click the image):
To sum up…
Calories are NOT created equal. So don’t worry about how many calories a food has…worry more about where it comes from, how it is cooked, the ingredients and if they are organic or highly processed. Stop counting and start enjoying.
Fats will NOT make you fat! Enjoy healthy, high quality fats, like avocados, nuts and seeds, coconut, hemp, flax, and more! Stop using the highly processed, GMO-laden corn oils, peanut oils, cottonseed oils (don’t forget to read your labels on shelf-stable foods, like bars, cereals, breads, chips, etc. as many companies use these oils because it is cheap. They don’t care about the health effects it has on you…they just want your money).
I hope that this helps to answer some of your clean eating questions and helps to squash some unhealthy thoughts you had about food.
Check back next time for ‘Are the Foods You’re Eating Slowly Killing You? – Part 2: Ingredients’ where I will share a list of ingredients to watch out for and why.
See you all back here Wednesday for my ‘What’s Up Wednesday: July’ post!