Best Healthy Fat Sources- (You May Be Surprised...)
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- Опубліковано 16 чер 2024
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Best Healthy Fat Sources - (You May Be Surprised...) - Thomas DeLauer
So, when we think of eating fat, we think of an oil, a fat, just a simple fuel, right? We don't really think of fat as having vitamins, minerals, and properties, from a health perspective. It's so easy to just classify fat into one category, but there are so many different kinds of fats. I mean, we know Omega-3's exist, right? So, why don't we take a look at different foods that have different fat profiles to determine what the healthiest fats are for just overall health.
Now, this doesn't matter if you're on keto or if you are not on keto or if you're doing any other kind of diet regimen, it just doesn't matter. These are just healthy fats in general to explain the diversity. You don't want to just eat one kind of fat. So, these are sort of are the combinations of fats that I recommend getting just sometime throughout the week to just get good healthy sources.
So, the first fat that I think is absolutely underrated is going to be fat that comes from macadamia nuts. People think that because macadamia nuts taste super good that they don't have a good quality fat in them. The fact is they are very high in what is called palmitoleic acid.
Now, palmitoleic acid is an Omega-7 that does some really powerful things. First and foremost, Omega-7's make Omega-3's more readily available. There's sort of a competition system going on in the body that essentially when Omega-7's come into play, Omega-3's become more readily available.
Now, the other fat that is in macadamia nuts is going to be Omega-9's. Omega-9's or oleic acid. So, Omega-9's trigger something really cool in the body, it's called oleoylethanolamide or OEA.
So, basically, a pathway known as PPAR, which dramatically improves satiety as well. So, basically, we get a big benefit of satiation, of some fat burning, but then we also get the utilization of Omega-3's a lot better. Now, there's one other thing that macadamia nut oil or macadamia nuts do, and that's, it stimulates lipolysis, specifically, from the white adipose tissue.
People think vitamin E is great for the hair, skin and nails and all that stuff, but vitamin E inhibits protein kinase C, but also inhibits what's called cyclooxygenase enzyme-2. Have you ever taken ibuprofen or aspirin before? You take that to try to reduce COX-2, to reduce pain. Did you know that vitamin E from a natural source can help with that too? So, it modulates inflammation by targeting what's called interleukin-6.
Okay. The next one that I want to mention is going to be olive oil. Now, I'm not going to spend a lot of time on olive oil because we know the benefits, right? But the big thing I want to talk about with olive oil is the monounsaturated fat, which means we get all the properties of a non-saturated fat, but in a little bit less stable that we could actually drizzle on some stuff.
Liquid peroxidation is where these fats can essentially go rancid inside your body causing inflammation. So, that means you need fats like olive oil that have fat bound reactive oxygen species scavenging effects to basically circulate and stop that effect. So, olive oil definitely a little bit here and there. You don't need to load up with it. I recommend getting a good diversity of fats.
There was a meta analysis from Japan that took a look at 21 different studies with over 348,000 participants and they found that there was no correlation between an increase in heart disease and stroke in those that consumed a high amount of saturated fat or those that consumed a low amount of saturated fat.
www.ncbi.nlm.nih.gov/pubmed/2...
It's not the saturated fat that's the issue. It's inflammation and sugar that's the issue. Coconut oil, if anything, is going to combat some of these negative, gram negative bacteria that could cause inflammation and other bad things within our body.
Anyhow, I hope that this gave you a different perspective on fats. Okay. That they're all not the same. You can't just go have soy bean oil and it's the same as olive oil. You can't just have macadamia nuts and it's the same as walnuts. Okay. They're all different, and these are my picks for just a healthy lifestyle. I could go into detail with the other fats and talk about benefits and cons, but let's keep it simple for today. So as always, make sure you're keeping it locked in here on my channel and I'll see you in the next video.
Did this help give you a different perspective on fats? What did you enjoy most or benefit from the most from this video? PLEASE drop your COMMENTS down below, and if you have a QUESTION drop it down below 👇 I’ll randomly pick about 3 to answer. Please SUBSCRIBE if not already! As always THANKS SO MUCH FOR WATCHING! 🙏
Love the content
Yes, it was good. Simple is best.
A written list would be helpful
what about flax oil like the one from trader joes?
Thomas DeLauer to be honest all ur content is really great and I appreciate very much as well as ur huge UA-cam fam does too 4 sure Driving fats it's not easy to those who like me had being super fit the all live so this topic is super keto relevant 🙏🏻🙌🏼👌🏼
1. Macadamia nuts for omega 7 and omega 9
2. Avocado for vitamin E eat in the morning to moderate pain all day
3. Sardines in water for DHA that crosses the blood brain barrier SMASH sardines, mackerel, anchovies, salmon, herring
4. Bone marrow for lipopolysacharides (throw the bones in some cheesecloth and cook them in your soups or buy quality bone broth or bone marrow capsules)
5. Olive oil for monounsaturated fats and antioxidants. Don't cook with it
6. Extra virgin coconut oil for the lauric acid
7. Dark chocolate for the satiation and endocannabinoid effect
I hate anchovies, cant find sardine, other than the ones in those metal containers (which i assume are not good for you)
@@newt2120 if you blend them into a paste and add them to any cream sauce, that removes their nastiness. I don't like them either.
@@MN-zh2vd blending meat is more gross though
@@newt2120 not when it's a paste and mixed into a sauce
@@newt2120 find a recipe. Blend until they're very smooth. Don't add too many
I ate low fat for years and had depression and mood swings. When I switched to Keto 4 years ago it fixed everything. Having good sources of fat is so important to brain health as well as our body.
🙌🏻
Carbs=Glutamate Neuro-toxicity=Depression/Mood Swings
@@2391jessie nah
Cutting carbs has caused me depression--not becuz I enjoy them (I have the discipline to resist ) but have found they release saratonin
So true. Low fat = high something else. Hard to do a low fat diet without having, in my case, too much sugar. Just dropping my sugar intake with healthy, cooked foods, has helped me quite a bit in gut health, inflammation, and mood.
Anyone else who’s addicted to watch thomas videos first thing in the morning
Ak_247 Aaa 🙋🏻♀️
Thanks for the support!
Ak_247 Aaa that’s the routine in this house!
It's my favorite TV show😏👌🏽💯
He is real, knowledgeable and truthful. He does not have an agenda. He's lived the wrong way of eating and now he and his team investigate, study and disseminate all the data and studies to better educate us to make better choices. I've learned so much from Thomas. His name is mentioned by other Keto people on UA-cam. I share his videos on the Facebook groups I am a part of whenever someone brings up a topic I know that Thomas has covered. What is truly impressive is the live videos recently with Bobby from FlavCity. Their Aldi and Costco meals were entertaining, but what really surprised me was how Bobby appeared floored with all the information Thomas shared about the ingredients they were using and the affects on our bodies. SSO.... I just needed to share.
I award this channel the award "Most helpful and useful channel of 2019", in my opinion.
First, I'll like to thank the academy...🏆
Agre! super useful and high quality content. Feel privileged to watch videos like this for free
Make that 2020.
@@burry218 Yes! He provides an unbelievable amount of knowledge that is soooo helpful. The explanations behind his info are even better.
Bro I'm so proud of how you've blown up. I remember when your videos were all in the low thousands of views and I said you deserved more. Looks like you got a whole lot more!
I hope you read this Thomas. So glad I found your channel. I started eating healthier thanks to you and i almost lost 20 lbs. the most important thing tho is I used to suffer from chronic migraines. Was taking medication and shots for the pain. I am glad to say I’ve only gotten one migraine compared go 2-3/week what I used to get. Started following you 1 month ago and you have changed my life. Thank you Thomas god bless you!!
Love your videos. So educational. Also, thank you for keeping them short and sweet. Under 10! Minutes is fabulous!
Thanks for watching!
Amazing video Thomas🙌
Great video, Tom! Thanks! My daughter will love it! It's simple and very helpful. My friend just asked about sources of good fats and here it was, your video! Yes, I shared it with all of them!
Stoked. Literally every single one of these is on heavy rotation in my diet.
Your wealth of knowledge is just wonderful! Love your videos !
Thanks for the video Thomas I always learn a lot from your videos keep up the good work 👍
Thank you for always sharing great content! It is appreciated!
Thanks for watching!
You are my hero. I love listening to and watching you. So inspirational. Even if you do not read this particular comment thank you so very much. I want to "be the change", like you. Blessed be, Thomas.
Thank you for watching and you are THE CHANGE! 🙌🏻
Man!!! That guy is an encyclopedia! Thanks, Thomas DeLauer for the valuable knowledge you give us!!!
These are foods I love! Great news for me. Thanks Thomas!! 🙏
THANK YOU FOR TRANSCRIPTIONS!!
You’re welcome!
Excellent summary!
As Always super video and informative. Just what i needed to know. I was doing most of them already and was surprised by the chocolate, will add that as a treat. Thank you Thomas
Thanks for the info Thomas. Ive been watching your videos and following your advice and have dropped 125 lbs in 4 months doing KETO OMAD. Ive gone from 375 to 250 and on my way to a shredded 185 lbs.
Incredible!! Congrats! Thank you so much for watching, It’s good knowing others can benefit from the content.
I am a PhD student in immunology and still learn many new molecules from Thomas! :D
Also, I love how he always draws the connection to the importance of the immune system and inflammation!
Information on inflammation is important!
You might enjoy dr perlmutters work. He's a neurologist that lead the way into the modern paradigm of high fat, low inflammation etc diets
@@lughildana I love his work. I read his book "Brain Maker" and I use many of his references in my UA-cam videos about the Microbiome.
Most of the time, I even follow some version of his diet plan, which is a low-carb diet with lots of fermented foods :)
@@optimizewithscience8883 ah cool, I'm a bit of an evangelist when it comes to him, i was in a bad way when my gp put me on his diet from grain brain. Oh and you've a new sub 😉
Thomas I'd love to see a more in depth video about the benefits of heavy lifting at the start of a fast (just after eating) vs heavy lifting at the end of the fast (before my first meal).
Keep this up, 2 million subs and beyond.
Stay tuned!
Thanks Thomas!!!
Love the Show💯❤️👍💞
Thanks for watching!
Thank you, Thomas
Thank you Thomas. :-) I love every single one on the list especially bone marrow.
Thanks for watching!
As usual this was AWESOME 👌
Thanks, Thomas for this video. I was just wondering about this exact question the other day. You are my favorite and I appreciate your videos for menopausal women because it’s very tricky to lose weight. Thanks to all the tweaking I’ve done from your videos this 54 year old post-menopausal gal is 5’7” and 135 lbs! I learned not to cook olive oil from you so thanks for that too. I also learned about baking chocolate so that’s my fix when I want something “sweet”. I’m going to order the bone marrow capsules because I’m not sure if making home made bone broth has enough marrow in it if I filter the grey, nasty stuff from the broth. Can you elaborate on that? A yummy healthy keto bone broth with high bone marrow? I hope you reach 2 Million subscribers soon. Thanks again for all your hard work!
Ty Thomas!💪🏾
YW! 💪🏻
Love it 😊. Thanks!
You’re welcome Jake!
awsome video man!
Thanks for watching!
I was use to cooking with extra Olive oil. Thanks to Thomas l now see use my fats/ oils in a different way. Great video.!
Thanks for watching!
Found your channel at the right time. I'm just shy of losing 50 pounds and am now looking for the next 50+ to shed to get back closer to my old healthy weight. Feeling great and hope to be able to manage without my cpap machine along the way back. Cheers
Congrats on the 50 and the next 50!!!
I literally learn multiple things each time I watch one of thomas’ videos
Everytime i watch a video of you iam amazed of all the information you give. Such valuable topics thanks for that. If you have some needs for making a new video can you make a video of what are does and donts to combine like proteines and carbohydrates or fats which can be combined
Great stuff sir.
thanks
Best channel explaining keto
Good call on the benefits of bone marrow. The health benefits of bone broth are extensive and pretty well studied. It's almost like a miracle food. It can help with gut health, inflammation, sleep problems, etc.
Wife has been using bone broth for years for fibromyalgia. We swear by it!
@@trzanes3102 Glad to hear it's making a difference.
Thanks. Very beneficial! Thanks for the support!
@@ThomasDeLauerOfficial Appreciate the high quality, science based content. Keep it up!
Thanks for all the info bro. I am surprised though that no seeds were mentioned. Especially Hemp.
Grape seed oil it’s full of antioxidants for cooking and salads a little is needed a teaspoon or two 🐨🐨🐨🐨🌈🌈
Love it. Doing curls with the gallon water jugs in the grocery store :)
I just found out that because I'm narcoleptic my brain don't process glucose. I was researching healthy fats & protein for my keto diet. I'm very grateful to you for this knowledge. Thankyou
Good info thanks
Thanks for watching!
Dark Chocolate - Trader Joe's has the "Montezuma's Absolute Black" 100% Cocoa Solids w/ cocoa nibs. Definite upgrade over the baking chocolate.
I love love love your channel. You provide the science that is so interesting and helpul. I appreciate the massive effort you put into your videos - they are brilliant. I am sitting here with my organic green tea with cinnamon, cloves, ginger, apple cider vinegar and cocnut oil - only my second. Is is ok to drink more than one a day? The drink is suprisingly palatable and tasty - and I feel it charges me up. Thank you!
Nice breakdown
Love this video Tom!
I personally make my own chocolate.
Ingredients: Cocoa Butter, Palm kernel oil, Coconut oil, Ghee, cacao powder, cacao nibs, nuts (pecan, macadamia, hazelnut, walnut), some collagen, spirulina, moringa, gotu Kola, Ashwagandha, Macca root, astragalus, resveratrol, dandelion, Lion's Mane, Fo-Ti, ECGC, tryptophan, and theanine, with Erythritol and Monk fruit sweetener.
Honestly perfected this recipe and it's a great addition to any diet.
Nice!
Excellent Video....You need your own Tube
Thank you Thomas as usual your videos are great. Keep going👌👏❤👈
Thanks for watching!
You're the man!!!!
Thanks for including one of my favourite snacks 95% dark chocolate and either Macadamia or Brazil nuts. Glad to hear the study on Coconut oil I'v seen it getting unfairly attacked in the news media. Thanks for sharing as always. : ) do you consider broth from Chicken feet as healthy as pasture beef or wild game bone broth ? I understand it is jam packed with natural collagen, but are the minerals all there as well ?
Yesss thank you!
You’re welcome!
Love that healthy french 🥖🍟 fry ad!!!
I'm new to macadamia nuts but I have fallen in love with them over the last 6 months. I still hate avocados tho lol I use coconut oil for almost everything.. Great Info! Thank you!
Yes macadamia nuts are very good. Happy you liked the video, thanks for watching!
Grape seed oil too full of antioxidants!!!!🐨🐨🐨🐨🐨🦘🦘🦘🦘
7 videos in 7 days... Thomas is on fire!!!
🔥 thanks for watching!
Thank you sir
Will you do a video about how genetics can effect ketosis and how to fine tune the diet to adjust to gene variants? Especially with variants in PPAR-A, PPAR-G, ADIPOQ, FTO, etc
Thank you for the great info!! 👍👍 What about raw pecans and flaxseed oil?
Grape seed oil a teaspoon or two full of antioxidants 🐨🐨🐨🐨🐨🌈
I want to thank Mr. DeLauer for taking the time to write everything that you talk about in the videos. I want to know if you still get credit for a view if I can read everything written while the ads play on mute? Thank you also for including biological processes, I sometimes use some of this information to do my own research.
FREEDOM OF TRUE INFORMATION!
Ps. Wonder who’s in charge of the wiki edits...
Awesome video. Thankfully I consume most of these fats. Sometimes I go for brazilian nuts when I don't find macadamian.
Thanks for watching!
Thomas DeLauer you're welcome I watch them all, very helpful to focus on what to eat and what to do with our body. I'd like a little bit more of fitness videos at the gym since I hit the gym like 4 times a week.
Thank you tomas
Thanks for watching!
Great info. Thanks. Still cannot do sardine!! Lol
Salmon question - I really don't like salmon fillet but love smoked salmon, is there a big difference nutritionally? Thank you - amazing video! All your videos are great!!!
Hi Thomas, unrelated to this video but not sure where else to post. I started my Keto / IF journey a year ago. I lost over 45 KG (100 pounds) in 5 months and have maintained a healthy lifestyle since, with your videos playing a huge part in this life transformation. A day has not gone past without watching one of your videos.
Question: I have an 8 year old son with Autism, and as the case with kids like him diet/weight tends to be a big challenge. Overall his physique is fine (solid) except he has a large belly. Over the past couple months we have made a major shift in his diet, Not able to yet implement Keto, but have made a significant reduction in carbs/sugar replacing with better alternatives (plus more good fats) while maintaining healthy amount of calories and more exercise. Although a minor improvement in weight, finding it hard to still reduce his belly fat. Any tips, ideas or advice to fix this area would be super grateful.
Hi-- you so rock- thank you for your wisdom! What brand of coconut oil and olive oil is the best to buy ?
Only get extra virgin, organic, cold-pressed from a trusted brand 💚
Yes! @ sardines! I break my fast with a can of sardines at least 3 or 4 days a week.
I am literally all over all of these. How about cod livers? I also have tinned (like sardines) cod livers and they are yummy, I hear those are great also.
Super useful, I've noticed lately that I can dial down the carbs and replace it with fats and I get full way easier, my portions end up being smaller but I get fuller for the same amount of calories and I stay full longer, it is a little more difficult to weigh out and keep track of but overall worth it
Have you ever lied, stolen, used God's name in vain, looked wuth lust? if so you need to repent today and Believe in Jesus Christ to save you from Hell and go to heaven instead
Thomas what’s your thoughts on this product? I read it helps well with RA inflammation.
Pura Vida Moringa
Organic Moringa Oleifera Powder Capsules
Great video! I believe canned products have been heated to high degrees - right? That would potentially harm the omega-3 in the sardines - right?
This is very helpful. I've been eating hot dogs (stupidly) in order to get some fat into my otherwise healthy diet.
I love the raw bone marrow from veal I get from Food Lion, tastes amazing raw or cooked, raw it tastes so good like butter. Wild Planet smoked sardines are the best, but honestly in the US the choices for fish are very limited. Me coming from a country with aton of fish, Greece, we have so many choices back home and so many good small fish like sardines. Porgies are also excellent, easier to find in groceries like Compare Foods. What about sheep/cow butter? like the white butter that smells divine? we call it "Corfu butter". Idnt if its the best fat but has vitamins A and D and tastes amazing. It tastes nothing like the regular butter.
Mmm roasted bone marrow is phenomenal! Cool to hear you talk about it. Thanks. Thai was great Thomas And thanks for Introducing me to that dark cacao bar at traders. Delicious
You’re welcome! Thank you so much for watching, it’s truly appreciated!
Touché to You and the time, thought, and effort you take to share your knowledge 👏🏻
what gets thru to the brain is good info. I’m sure I heard it before but it got thru today, pardon the pun.
🙌🏻
When & how. When and how do you incorporate these fats in your diet? Thank you! You’re awesome
Informative video. Can't help thinking that there's some contrived product endorsement going on though.....
Down here, we have Tacos de Tuetano, which are bone marrow tacos. I buy the filling by the kilo and serve it with the Cheesy Taco shells. YUMMY! Easy to cook if you like!
I was waiting for the analysis on the Hot Pork Rinds
Grape seed oil is full of antioxidants and great to cook with only use a little a teaspoon or two
Just did a galbladder cleanse. Going to re-start keto after new years :)
Awesome!
BTW what u think about Sesame Oil? It's one of my favorites
Good day Thomas, my daughter turned me on to this channel. She's been Keto for 3 years and has lost 100 lbs. My question is concerning omega oils. I was about to buy some virgin macadamia oil, but it was listed as having OMEGA 9 oil. I have not heard any information on OMEGA 9 or the health benefits. I would appreciate if you have any information on this oil and if you can give us you take on its importance Thank you for your time, patience and all the work you do.
Thanks for the info! So, my dark chocolate treats are psychologically and physically beneficial, win! I melt 100% chocolate with coconut oil, add a touch of liquid stevia or monkfruit, chopped macadamias and sprinkle with toasted coconut. Let it firm up and break it into snack size bits. Calorie dense but you don't need much at the end of your meal. If only I could find a way to get sardines to taste this good!
Thomas: don’t cook with olive oil
Gordon Ramsay has left the chat
LOL
I've been cooking with olive oil for the past 2 years... shit XD
So what oil should I be cooking with...? Avocado?
Lol
@@dariosanchez7699 Coconut maybe?
Thanks Thomas!! Liked the content today. That reminds me to buy some coconut oil and not cook with olive oil;)
Thanks for watching!
Excellent run down
Macadamia better raw?
only see cooked tho anyway.
thomas is a one shot beast
2 nitch Foods- caviar and cod liver in a can. Have you ever looked into them? I suspect they would both be on top of your list.
Thanks for the suggestions Thomas. Trans guy Lee, Richmond, VA
I was surprised you mentioned Wild Planet solely because they are scale-free. I eat them pretty much every day now. Water, no added salt.
Nice
Could you make a video on protein sparing modified fasting (PSMF)? I read it is useful for lean individuals to help get rid of the last couple pounds of fat.
I get all my fat from at least 3 different sources every day. I consumed all the fats you mentioned except the chocolate. I'm not a fan of any kind of chocolate.
Thanks for sharing your health knowledge to us.
Thanks for watching!
Can we get a SLIMFAST KETO PRODUCT REVIEW. please. im 4 weeks in to my keto diet. your videos really helpped me alot. just curious about the slimfast. Thanks
I need dark chocolate dipped macadamia nuts in my life
🔥
👀
Yes!! Sardines!!
🙌🏻
Thank you for the SMASH pneumonic, I can remember these fish names easily now
You’re welcome!
Do have a favorite unsweetened baking chocolate that you recommend?
What do you think of red palm oil is it good and where does fall on your list?
I dip raw macadamia nuts (1/2 way) in melted organic 100% cocoa baking chocolate :) I have them on me in a small container for those "craving" moments! They taste way better than any Hershey mini :)
Nice :D
Any recommendation on store bought bone marrow broth?
While perhaps not as readily available, I think the proportion of Omega 7 is higher in Seabuckthorn oil than in Macadamia Nuts, so it probably could have been worth a mention.