6. How do monounsaturated fats contribute to a healthier lifestyle?
As part of their diet, monounsaturated fats made up roughly half of the total fat in most hunters and gatherers’ diets. Monounsaturated fats are essential as they work to reduce cardiovascular risk, especially when chosen in place of starches and sugars. Nuts are a great source of monounsaturated fat that you can incorporate into your daily life. When you are looking for a quick snack to grab on the go, nuts are a perfect choice. Similarly, hunters and gatherers relied on nuts because they were easily accessible. They were also calorie-dense and highly nutritious. It didn’t take as much energy or effort to gather them versus hunting an animal for protein.
It is essential to be careful because nuts are high in calories. Therefore, eating too many can impact weight gain. The calories in nuts typically are 80 percent from fat, but most of this is in the form of healthy monounsaturated fatty acids. Other studies have shown that nuts can reduce the risk of developing type 2 diabetes. Consuming nuts provides nutrients such as vitamin E, folate, magnesium, copper, and zinc, which are cardioprotective. Studies suggest that replacing saturated fat with monounsaturated fat would result in a 30 percent reduction in risk. The next time you are looking to incorporate some healthy monounsaturated fats, try grabbing a handful of nuts.
Our prehistoric ancestors drank water almost exclusively. Some studies suggest that at least five water glasses a day are associated with a lower risk of coronary heart disease. It might be because water can displace calorie-dense beverages such as sugary sodas when consumed consistently. In addition to washing out some of the sugar, the water provides sufficient hydration that your body needs. When we think of our bodies and adaptation, water is the beverage we were adapted to drink. Evidence would suggest that it should remain the principal drink of choice.
Sugary drinks such as sodas and energy drinks are regularly consumed in today’s society. When we stop at a restaurant or the gas station, many people choose to indulge by grabbing something other than water. However, sodas and energy drinks are calorie-dense and do not contain nutritional value. In fact, they have contributed to the rise in obesity and even insulin resistance. In addition to sodas and energy drinks, many flavored fruit juices are filled with sugar. Instead of consuming a fruit drink, you should try to eat the whole actual fruit rather. At least you will get a little bit of fiber.
Many of our prehistoric ancestors obtain just under half of their food through animals. Many of them lived in temperate climates and were faced with winters that caused their plant-based food to be unavailable. Early humans adapted to these conditions by eating meat, organs, marrow, and fat from animals during the winter months. Prehistoric people were relatively free of the signs and symptoms of cardiovascular disease. During those times, wild game flesh was only between two and four percent fat by weight. It also contained high levels of monounsaturated fats. For comparison, fatty grain-produced domestic meats contain 20 to 25 percent fat by weight, and most of it is in the form of saturated fat.
Wild game meat is not widely accessible today, and many people do not prefer its taste. The modern-day alternative is to choose animal protein sources low in saturated fat, such as skinless poultry, fish, eggs, and lean cuts of red meat. It is less about the amount of meat eaten and more so about the composition of the meat. The cooking methods can also help to determine the health effects of this food on the body. Scientific evidence shows that meat consumption is the reason for the risk of cardiovascular disease. Instead, the risk is secondary to high levels of saturated fat typically found in the meat of modern, domesticated animals.
Now that you know the cardiovascular risk comes from the composition and preparation of the domesticated animals, you have to pay close attention to the types of meat you are consuming. Diets that are high in lean protein can work to improve lipid profiles and overall health. When preparing and cooking meat from domesticated animals, you should be sure to take the time to trim any visible fat from the meats and also to allow the fat to drain when cooking. If you cook and consume lean animal protein at regular intervals, it can help improve your ability to feel full for longer periods.
In addition to helping you feel full for more extended periods, the lean animal protein will improve insulin sensitivity and help facilitate weight loss. At the same time that lean meat provides all of those health impacts, it also nourishes your body with many essential nutrients. Highly salted and preserved meats can also contain carcinogens. The lean, fresh meat cooked appropriately is a healthy and beneficial component of a varied diet. That, combined with a high intake of vegetables and fruits, will help ensure a balanced diet to reduce the risk of diabetes and cardiovascular diseases.
Trans-fatty acids are in tiny amounts in the fat tissues of all ruminant animals. However, due to how food has progressed, the intake of trans-fatty acids has increased remarkably. That is because of their presence in commercially prepared foods. They are synthesized when the hydrogen is applied to edible oils under high pressure and temperature in the presence of a catalyst. The hydrogenation of edible oils is typically done in the prepared food industry to prolong shelf life. You often see it in commercial baked goods such as cookies, crackers, donuts, and processed snack foods. It means that trans-fatty acids are in those snacks that we often crave.
You often find trans-fatty acids in other items, including shortenings, most kinds of margarine, and all of those deep-fried foods. Recently trans-fatty acids have been identified in many brands of commercially available canola oils. Trans-fatty acids lower HDL, or good cholesterol levels, increase LDL or harmful cholesterol levels and improve cardiovascular disease and cancer risk. Studies have shown that by replacing trans-fatty acids in our diets with the same amount of natural and unsaturated fatty acids, there is as large as a 50 percent decrease in risk of coronary heart disease. The next time you consider grabbing that deep-fried snack, maybe you should go for some nuts, which can serve much more nutritionally.
Many of us know that providers recommend we eat more whole grains, fruits, vegetables, and healthy fats. Perhaps you were even having that one-on-one conversation with your doctor. Those recommendations are the foundation for many of the healthy diets that are often discussed and encouraged. Among them is the prehistoric diet. We know what we should do as individuals, but it is usually not looked at in the bigger picture. It means that by altering our lifestyles and providing education to those around us, we can help lower obesity and decrease the risk of diabetes and cardiovascular diseases.
Consider the Turkana population, for example. Those that remain in rural areas where they are clinging firmly to their traditional ways and diet have shown a decreased likelihood of developing health issues. In comparison, those that moved to industrialized areas where food options were quickly accessible displayed an increase in weight and risk of health issues. We might have longer lifespans compared to our ancestors. However, people can attribute it to the developing medicine that can help when we do develop health issues due to a poor diet. It can be difficult for some to admit that their diet played a role in their medical problems when it can take a while to develop. Be aware of what you are consuming and its impact on your health, both short and long-term.