For those of you following our challenge, this week the goal is to incorporate Paleo for ALL major meals, and snacks are your option. This shouldn’t be hard as it seems most have already plunged with Paleo. Continue to try new vegetables and incorporate meat throughout your day! There’s all kind of good wild caught fish, ground bison, angus steaks and angus ground, pork and chicken [go for Fischer Farms brand] with healthy sausage and bacon! Yum! Find my post regarding labels to look for when purchasing meat.
Some questions came in for me and I used my favorite resource, The Paleo Solution by Robb Wolf, to help answer these questions.
Question/Statement #1: “I don’t get why adding fat to the diet is OK”
First and Foremost, when eating Paleo, you don’t have to micromanage your fat intake – just keep your paleo shopping list handy and do to town with your oils and walnuts. If you’re wondering if something is paleo, then don’t eat it. If you are going to snack on a few spoons of cottage cheese once in a while, the full-fat version is less processed with less sugar (compared to low fat or non-fat) (Mark’s Daily Apple).
The whole idea is that fat has more calories than protein and carbs. If one consumes more calories than one burns, this will lead to weight gain. So, reduce fat, and the likelihood of consuming too many calories would be reduced. This idea makes sense. It made so much sense that no one bothered to actually do their homework and make sure it was actually true. No one considered that carbohydrate, and the insulin it releases, drives hunger and fat storage. Also overlooked was the fact that protein and fat reduced total calorie intake.
Saturated Fat: A high intake of Saturated Fat in conjunction with a high intake of dietary carbohydrate would be a hell of a combo for an early grave. (We don’t have to worry, though, because we don’t have high intake of dietary carbohydrate anymore, do we.)
- Lauric Acid (coconut, palm oil, human breast milk) can be helpful in healing gut irritation and reversing leaky gut and autoimmune diseases. Lauric Acid can increase LDL , and thus total cholesterol,but not if you already have low systemic inflammation and low insulin levels via limited carb intake.
- Palmitic Acid (palm oil and animal products including beef, egs, milk, poultry, and seaftod) tends to rasie LDL cholesterol. Recent studies have shown to be vital to forming new memories and accessing long-held memories. The Paleo diet supplies adequate amount of palmitic acid for optimum cognitive function while limiting the intake to levels that are not harmufl to the cardiovascular system. Today’s excessive high carb, low fat diet can lead to palmitic acid production; when liver glycogen is full, additional carbohydrate is converted to palmitic acids. This leads to insulin resistance, in addition, complicating our response to feeling “full” after meals. Too much Palmitic Acid is not good for you – if you are eating a paleo lifestyle, you shouldn’t worry about it.
- Stearic Acid (meat, eggs, chocolate) appears neutral with regad toLDL, but has been shown to increase HDL.
- oleic acid (olive oil, avocados, nuts, meat) are beneficial in improving insulin sensitivity, improved glucagon response, and decreased cholesterol levles. This was the primary fat in our ancestral diet. These fats prevent damage associated with aging and degenerative diseases, thus, optimizing our performance, health, and longevity.
The Paleo Solution
All in all, fat is good for you if you eat the right kinds. If you are eating Meat, veggies, nuts, seeds, and some fruit, you are eating the right kinds of fat.
Question Statement #2: quinoa as a seed instead of grain?
Quinoa, although is not a grain, has similar properties to grains which include chemical defense systems that irritate the gut. Quinoa contains saponins, soap-like molecules, that attach to a carrier molecule in our intestines and punch holes in the membranes of the microvilli cells. Saponins are so irritating to the immune system that they are used in vaccine research to help the body mount a powerful immune response. The Paleo Solution