Saturated fat has a very bad reputation in the nutrition and health community. We’ve been told to limit it, if not completely avoid it, because these “bad fats” are the cause of poor health, heart disease, and poor health. But what if we got it wrong? What if these natural fats are actually not as bad as we thought and can fit into a healthy and balanced diet? Here is a case for saturated fat, what it is, and why it’s actually good for you.

 

Since the rise of the diet-heart hypothesis in the 1960s saturated fats have gotten a bad rap. This hypothesis suggested that eating saturated fat raised cholesterol in our blood, clogged out arteries, and was the main contributor to heart disease. In turn, this led people to remove sources of saturated fats in their diet, reducing consumption of fatty cuts of meat, butter, egg yolks, and bacon, leading people to opt for skim milk, lean cuts of meat, egg whites, and low-fat dressings. However, some 50 years later, it turns out saturated fat is not the dietary evil it was made out to be.

The Big Saturated Fat Mistake

The fear of saturated fat began in the 1950s when Ancel Keys, a researcher, published The Seven Countries Study linking saturated fat and cholesterol with rising rates of heart disease. This study was the largest catalyst in the demonizing and fear of saturated fats, which lead to an increase in the production and consumption of low-fat and fat-free products. With a limited understanding and knowledge of the roles of saturated fats at the time, this theory went rather undebated for many years. However, unfortunately, upon further research and understanding, these findings have come under serious question. (1) As it turns out, Key’s research was heavily flawed and the data presented was not truly representative of his findings. “Keys based his theory on a study of six countries, in which higher saturated fat intake equated to higher rates of heart disease. However, he conveniently ignored data from 16 other countries that did not fit his theory. Had he chosen a different set of countries, the data would have shown that increasing the percent of calories from fat reduces the number of deaths from coronary heart disease.” (2)

In recent years, new studies have disproved the diet-heart hypothesis and debunked it many times (3), however, unfortunately, the concept that saturated fats are unhealthy and cause heart disease remains one of the largest nutritional myths, that continues to be perpetuated by mainstream media today.

Saturated Fats are Whole Foods

After more than 50 years of being told that saturated fats are unhealthy and should be avoided in the diet, it can be a big shift in mindset to consider that saturated fat can actually be healthy and should be consumed in the diet. However, if you take a step back and look at the big picture when you consider the biggest sources of saturated fats, they are in fact all whole foods that humans have evolved to eat for thousands of years. If we got rid of all of the grocery stores tomorrow and were dependent on our environment and surroundings in order to find our food, we would have absolutely no choice but to eat whole foods, which contain saturated fat. Mother nature does not produce low-fat, fat-free or light options, it only produces whole fats in their whole format; egg yolks, bacon, butter, and animal fats are all whole foods. Humans evolved eating wild game, marine life, and plant life, and have consumed unprocessed forms of saturated fats (organ meats, blubber, milk, or coconuts) for our entire existence. In fact, current tribes from around the world still consume diets high in saturated fats; Eskimo tribes consume native diets with up to 75% saturated fats, the Maasai Tribe in Kenya consumes a diet with up to 66% saturated fat, and Tokealu of New Zealand consume a diet of 60% saturated fat with virtually no heart disease (4).

Is all Saturated Fat Healthy?

In short, the answer is yes, but only when you are focused on whole foods. Contrary to the commonly accepted view, saturated fats do not clog arteries or cause heart disease, and (thankfully), there is now plenty of evidence to support this (5). Saturated fats are one of the many forms of dietary fat, which is one of the essential macronutrients in the human diet.

The Benefits of Saturated Fat

From a biological perspective, humans actually require saturated fats because we are warm-blooded. Saturated fats are solid at room temperature and these fats provide the appropriate stiffness and structure to our cell membranes and tissues. Therefore, the consumption of whole unprocessed, naturally occurring sources of saturated fats is considered beneficial to our health, not detrimental.

• Improved Cardiovascular Risk Factors: Saturated fat plays a key role in cardiovascular health. The addition of saturated fat to the diet reduces the levels of a substance called lipoprotein (a) that correlates strongly with the risk for heart disease. (6)

• Strengthen the Immune System:  Loss of sufficient saturated fatty acids in the white blood cells hampers their ability to recognize and destroy foreign invaders, such as viruses, bacteria, and fungi. (7)

• Improved Brain Health: The brain is made primarily of fat and cholesterol. Although many people might be familiar with the importance of essential fatty acids omega-3 and omega-6 for brain health, the majority of fatty acids in the brain are in fact saturated, therefore a diet low in saturated fats robs the brain of its natural building blocks. (8)

• Improved Lung Health: The lungs cannot function without saturated fats; the airspaces of the lungs have to be coated with a thin layer of lung surfactant. The fat content of lung surfactant is 100% saturated fatty acids. (9)

• Improved Liver Health: Saturated fats actually encourage the liver cells to dump their fat cells, which helps the liver to function more effectively. (10)

• Essential for Nutrient Absorption: Vitamins A, D, and K2 cannot be absorbed into our bodies without saturated fats acting as a carrier. (11)

But, what about cholesterol?

If you are wondering where cholesterol fits into all of this, it’s right there with saturated fats. It is important to understand that cholesterol is actually produced by the liver and has many roles in the body including building cell membranes, and hormone function and much of your brain is made up of cholesterol. Cholesterol also metabolizes all of the fat-soluble vitamins such as vitamins A, D, E, and K, which are essential for health. In fact, cholesterol has more of a protective role in our blood vessels than a damaging one. Our blood vessels can become damaged in a number of ways, and when this happens, the body’s natural healing substance steps in to repair the damage – that substance is cholesterol. (12) Much like the saturated fat myth, the misunderstanding of dietary cholesterol lead it to be demonized, however, cholesterol is not the cause of heart disease, but rather a weapon used to repair arterial damage. Much like saturated fats, dietary forms of cholesterol have received a rap that they don’t deserve.

Saturated Fat – Quality Over Quantity

Humans have consumed saturated fats from animals and plant products for thousands of years, and thankfully this is now a widely accepted view. However just because saturated fats are healthy does not mean you need to start binging on them by the bucket full, and it is important to remember that quality is important.

When it comes to saturated fats, it is important to consider the source and quality of the fat you are consuming. I am by no means suggesting that you go chow down on saturated fats from processed meats and hot dogs, it’s all about context. Fruit is healthy, but fruit-flavored lollipops are not. You should avoid saturated fats that are processed or not found in their natural form. Rather, if you are focused on eating actual whole foods such as coconut oil, avocado, grass-fed beef, pastured butter, tallow, ghee, and free-range eggs, amongst a well-balanced diet of whole foods, these forms of saturated fats are beneficial to the body. Saturated fats are the best sources of cooking oil, and consider sourcing well-raised animal products is important to ensure superior quality of saturated fats. The fats we eat must be chosen with care, and when consumed in a well-balanced diet of whole foods they are incredibly important and beneficial for optimal health.

From cage-free” to “free-run” and “omega 3”, egg cartons are littered with various terms and buzzwords making it rather confusing for the average consumer to know what he or she is actually buying. The price of a dozen eggs can range anywhere from $2.99 to $8.99, but it begs the question; Are the more expensive ones worth it? So here is a simple guide to buying healthy eggs so you can make an informed decision that works for you.

 

How to Buy Healthy Eggs

Here are some easy tips to help you dissect egg labels and buy the healthy eggs available to you.

Types of Eggs: Size & Colour

White or brown? Medium, large or extra-large?

When it comes to the color of the egg, the only difference is the breed of the chicken. Much like there are different varieties of tomatoes that come from different breeds of plant, brown eggs simply come from a different breed of hen. White eggs are laid by white-feathered chickens with white or light-colored earlobes while the brown ones are laid by brown-feathered chickens with red earlobes. As for size, egg size is related to the age of the hen, as a hen gets older, she lays larger eggs. Nutritionally speaking, the color or size of the egg does not affect its nutritional value, it simply comes down to what is available and which you prefer.

Types of Eggs: Grades, Organic, Free-Run, Free-Range

In addition to color and size, many other marketing buzzwords litter our egg cartons, so let’s have a look at some of the most common terms and types of eggs in this guide to buying healthy eggs.

Grade A Eggs

In Canada, eggs are graded at a grading station before appearing on your grocery store shelf. The grading process checks the condition of the shell, the position of the yolk, and the size of the air cell inside the shell. Grade A eggs can be sold at retail, while Grade B eggs are often used for commercial baking, and Grade C eggs are used in the production of processed egg products.

Conventional Eggs

These are often the most inexpensive type of eggs available in the grocery store. In conventional farming practices, chickens are typically confined to cages, often battery cages, in barns with thousands of birds. These chickens do not have access to the outdoors, or access to nests, perches, or scratching areas. (Hens are naturally compelled to scratch at the ground with their toes in search of seeds, greens, or bugs to eat.) Caged hens are fed enriched grain feed. In 2016, about 90% of egg production was in conventional housing, however, Canada has committed to phasing out conventional egg production in order to improve animal welfare conditions and provide a new form of housing for enriched colony eggs, housing hens in smaller groups to help reduce stress on the birds, allowing them to express their more natural behaviors.

Free-Run Eggs

Free-run eggs (sometimes labeled cage-free) are not confined to a life in a cage and come from hens that roam the entire barn floor. These hens are able to roam in the barn, however still have no access to the outdoors, and may experience overcrowding. Free-run hens are also fed enriched grain feed and are able to eat what they find on the barn floor.

Free-Range Eggs

Like free-run eggs, free-range eggs come from hens that live cage-free and are housed together on the barn floor but also have access to the outdoors, when weather permits. In Canada, outdoor access is only available seasonally, so hens are housed in barns during colder months. In addition to feed, hens are able to eat what they find outside and on the barn floor.

Organic Eggs

Organic eggs come from hens raised in free-range barns, with access to the outdoors, weather permitting. All organic hens are fed certified organic feed, and hens may also eat when they find it outside or on the barn floor. Eggs that are sold as organic are produced under specific standards laid out by the Canadian General Standards Board and certified by a reputable organic certification board.

Pastured Eggs

Pastured-raised is not a term that is officially defined in Canada, however, it typically implies hens who have access to pasture and grass. Pastured birds are raised outdoors based on time of year and location, kept in shelters that help to protect them from predators. Shelters are rotated on different areas of pasture daily so the hens can forage for a larger portion of their food, which is nutritionally superior. In addition to feed, pastured hens forage for their natural diet, which includes grass, seeds, green plants, insects, and worms, which helps to ensure their eggs are rich in omega-3 fatty acids.

To add to the confusion, some labels will contain information about the diet of the hen, however, it is not always as beneficial as it might seem.

Vegetarian-Fed

Chickens are omnivores and their natural diet consists of green plants, wild seeds, and animal foods, such as earthworms, insects, and fly larvae harvested in cow droppings. Vegetarian eggs imply that the hens were fed a feed of grain, however, this is not the most beneficial form of diet to produce the most nutritious egg. Ideally, hens should be pastured or roam outdoors in order to ensure they can forage for their natural diet.  Vegetarian-fed eggs are typically conventional eggs unless otherwise specified.

Omega-3 Eggs

Eggs are a naturally occurring source of omega-3 fat, an essential dietary fatty acid. In order to produce omega-3-enriched eggs, producers will supplement the hen’s feed with omega-3 fatty acids, typically in the form of flaxseed. Although beneficial, omega-3 eggs are also typically conventional eggs unless otherwise specified, so are not necessarily always a better option. If you are looking for omega-3-enhanced eggs, be sure to look for free-range or organic options.

What are the best eggs to buy?

Determining which eggs to buy certainly comes down to what is available and what fits your budget, so here is a simple guide to buying healthy eggs to help you prioritize what to look for:

1. Local Pastured Eggs: Your best source for eggs will always be a local farmer that allows his hens to roam free on pasture. If you live in a city centre, visiting your local farmers market is typically your best source to get pasture-raised eggs. Speaking directly to the farmer and learning more about his practices will help to ensure you are buying the best quality eggs you can, and one of the many benefits of shopping local.
2. Organic and/or Free-Range Eggs: Second to local pastured eggs, free-range and/or organic eggs would be best. These options help to ensure that eggs had access to the outdoors and the opportunity to forage for a portion of their natural diet.
3. Free-Run Eggs: Free-run eggs would be the next best option, as hens were able to roam free and express their more natural behaviors with access to nests, perches, and scratching areas.

Vitamin-enriched eggs, such as omega-3 eggs, or vegetarian-fed eggs do not necessarily ensure a better quality egg and are therefore not necessarily worth the investment. Instead focus on the life quality of the hen, and their ability to roam free, their access to the outdoors, and their diet.

The Bottom Line

Whether they are fried, poached, boiled, or scrambled, there is no denying eggs are an incredibly versatile and nutrient-dense food. They serve as a simple breakfast, brunch, snack, or dinner in a pinch. Use this simple guide to buying healthy eggs to help get you started; knowledge is power and the more you learn, the more you can make an informed decision on the food you purchase. If you have access to a local farm or farmers market, this would be your best option for ensuring you are buying high-quality eggs. If not, choose the best option that fits within your budget at your local grocery store. At the end of the day, any egg is better than a breakfast of boxed cereal.

Everyone knows the heavy, uncomfortable feeling of being bloated. It has become so common that many people consider it a regular, everyday occurrence and just part of their normal digestion process. However, the truth is that bloating, gassiness, and abdominal discomfort are not “normal” whatsoever; rather, they are signs of digestive distress.

While reasons for digestive upset can vary from person to person based on diet, lifestyle, stress, or environmental factors, and although it can seem difficult to identify the culprit, it is possible; you just need to know what to look for. So here are six of the most common causes of bloating and what to do about them.

1. Not Chewing Enough

The digestive process operates like a chain reaction, working from the top down. Taking the time to chew your food and eat slowly is the first vital step in supporting good digestion and reducing digestive issues further in the process. Although most people think digestion occurs in the stomach, very little digestion occurs in the stomach, as digestion actually begins in the mouth. The action of chewing helps to pre-digest food by mechanically breaking it down, and by chemically breaking it down with the help of an enzyme found in your saliva called salivary amylase. The action of chewing helps to signal to the rest of the body and triggers your stomach to begin producing stomach acid to further break down your food and continue the digestive process. If you don’t fully chew your food, or you eat too quickly, you are essentially putting a big wet log on your digestive fire; you are going to put it out.

Solution: Take the time to fully chew your food when you eat. When you eat, sit down, slow down, and put down your fork between bites. The more mindful you can be when you eat, the more it will support digestion and reduce potential bloating.

2. Low Stomach Acid

Low stomach acid, also known as hypochlorhydria, is a commonly overlooked problem that can lead to digestive issues such as bloating, gas, acid reflux, and heartburn. Although many people assume that these issues are caused by excess acid in the digestive tract, they are actually caused by not enough. Stomach acid is essential for helping us produce the enzymes that break down our food, and low levels of stomach acid can lead to inadequate digestion of proteins, nutrient malabsorption, imbalanced gut flora, and potentially the overgrowth of harmful bacteria, yeast, or parasites in the stomach and small intestine. The production of stomach acid levels will naturally decline as people age, however, they can also be suppressed by a poor diet, consumption of additives and preservatives, stress, smoking, and many other poor lifestyle factors.

Solution: If you suspect you have low stomach acid, consider supporting it by drinking a natural digestive aid such as lemon juice or apple cider vinegar before meals. This will help to stimulate stomach acid and help you break down your food. Alternatively, you can use various supplements to support your digestive fire, such as digestive enzymes, digestive bitters, or betaine HCL.

3. Unbalanced Gut Flora

The health of our digestive system is deeply influenced by the bacteria that call our body home. Your microbiome, or our gut flora, is a beneficial colony of one hundred trillion bacterial cells residing in your large intestine, which directly impacts our health.

However, when the number of beneficial bacteria is outweighed by unfavorable bacteria, be it from low stomach acid, poor diet, or a combination of both, dysbiosis of the microbiome occurs. Unbalanced gut flora is one of the major common causes of bloating, gas, constipation, and inflammation of the digestive tract. One of the easiest and quickest ways to boost the beneficial bacteria in your gut is to eat probiotic-rich food, most often made via fermentation. Fermentation not only helps to increase beneficial bacteria but can help to remove anti-nutrients, ensuring that food is more easily digested.

Solution: Fermented foods such as sauerkraut, kimchi, pickled vegetables, tempeh, miso, kombucha, and cultured dairy all contain probiotic bacteria that can help to reduce bloating. Additionally, you can also use probiotic supplements to help rebalance your microbiome.

4. Food Intolerances

Although probiotic-rich foods contain beneficial bacteria that can help to alleviate bloating, it is important to understand that not all foods affect people the same way. Although cultured dairy might be rich in beneficial bacteria, if you do not tolerate dairy well, it will only lead to more bloating and digestive distress. Food intolerances are one of the most common causes of bloating, and one that can easily be avoided if you know what foods negatively affect your digestion. Not everybody is created equal, and therefore not everyone will react the same way to the same foods. Paying attention to your body’s reactions to foods is the single best way to identify food intolerances.

After you eat, are you bloated? Gassy? Uncomfortable? The more you can pay attention to how your body reacts to certain foods, the easier it will be to identify the foods that are causing your bloating. There are dozens of different foods people can be sensitive to; however, some of the most common include dairy, gluten, eggs, peanuts, soy, and shellfish.

Solution: If you suspect that you might be sensitive to a certain food, the easiest thing to do is to remove it entirely from your diet until you see improvement and reintroduce it to see how your body reacts. You can begin by simply testing foods out at home, or use an elimination diet protocol; however, if you are still not seeing an improvement, you can speak to a healthcare practitioner to help identify food intolerances through testing.

5. Artificial Sweeteners

Although artificial sweeteners might seem like a safe bet for someone trying to be diet-conscious, they are a very common cause of bloating and digestive upset. Because artificial sweeteners are just that, artificial, many of them are not broken down by the digestive tract. Artificial sweeteners, such as aspartame, and sugar alcohols such as xylitol, sorbitol, and mannitol are passed whole into the small intestine which easily ferments in the gut. These types of sweeteners are commonly found in “health” foods such as protein bars, protein shakes, and chewing gum, so it is essential to read labels.

Solution: In order to reduce bloating, it is best to avoid these forms of sweeteners altogether and simply opt for a limited amount of natural sweeteners from time to time when you need to satisfy your sweet tooth.

6. Lack of Movement

Exercise helps to stimulate the peristalsis, the rhythmical, muscular contraction that propels food through the intestinal tract, which aids in stimulating good digestion. Ideally, bowel movements should occur naturally every 18-24 hours and be easily passed. A slow bowel, much like a sedentary lifestyle, can lead to constipation, which is one of the leading causes of bloating. Adequate movement, be it low or high intensity, along with adequate fiber and hydration, can help to stimulate the natural digestive process. Additionally, movement can help to reduce stress and anxiety, and giventhat many digestive issues are impacted by our mental state, movement can help to reduce the impact of our lifestyle and mental health on our digestive system.

Solution: Any form of activity, light or intense, will help to stimulate the digestive process. Something as simple as a light walk after a meal can help to reduce bloating and stimulate digestion.