15 "healthy foods" that really junk food in Disguise

Unhealthy foods are the main reason that the world is bigger and sicker than ever before.

Surprisingly, some of these foods are considered healthy by many people.

Here are 15 "healthy" foods that are really junk food in disguise.

1 processed "low fat" foods and "fat-free"

The "war" against saturated fats ^[1] is the largest in the history of poor nutrition.

It was on weak evidence, which was completely based on discredited ^[2] ( 1 ).

When he began, the makers of processed foods have followed and began to remove the fat from the diet.

But there is a big problem ... the food is terrible, when the fat is removed. So they added a lot of sugar to compensate.

Saturated fat is harmless, but sugar is incredibly harmful when in excess (consumes 2 , 3 ).

The words "low fat" or "fat" in a package usually means it's a highly processed product that is loaded with sugar.

2 Most commercial salad dressing

The vegetables are very healthy.

The problem is that we often do not know very well on your own.

That is why many people use to add flavor salads dressings, make this mild food treats.

But many salad dressings are actually with unhealthy ingredients such as sugar, vegetable oils and loaded Trans fats ^[3] , with a lot of artificial chemicals.

While vegetables are good for you, eat with a rich vinaigrette harmful ingredients are fully health benefit you refuse to get out of the mess.

Make sure the ingredients list before you check a vinaigrette ... or make your own healthy ingredients to help.

3 juice ... which is essentially liquid sugar Fair

Many people believe that the juice ^[4] are in good health.

Must ... that come from fruits, right?

, A large amount of juice in the supermarket but are not really the juice.

Sometimes there is not even a real fruit in it, only chemicals that taste like fruit. What you drink is basically sugar water flavored fruit.

That is, even if you drink quality, 100% fruit juice, it is always a bad idea.

Fruit juice as fruit, except for all the good things (like fiber ^[5] ), ... from the main to the left of the true made fruit ^[6] is sugar.

If you do not know the juice contains a similar amount of sugar as soda ( 4 ).

4 "heart healthy" whole grains

Most of the products of "whole grain" are not really made from whole grains.

The grains were in very fine flour sprayed increase glucose counter as quickly as refined.

In fact, the whole wheat bread white bread have a glycemic index similar to ( 5 ).

But wheat can also rightly be a bad idea ... because modern wheat is unhealthy ate our grandparents compared to wheat.

Around the year 1960, scientists changed the genes of wheat in order to increase the yield. modern wheat ^[7] is less nutritious and has properties that make it worse for people who are gluten intolerant ( 6 , 7 , 8 ) .

Studies also show that modern wheat can have inflammation and elevated cholesterol levels, at least in comparison to older varieties ( 9 , 10 ).

While wheat can be a relatively healthy cereal in his day, most people eat things that are best avoided at present.

5 phytosterols to lower cholesterol

There are some nutrients mentioned phytosterols ^[8] , which are essentially variations of plants as cholesterol.

Some studies have shown that cholesterol levels in humans (reduction 11 ).

For this reason, many processed foods, which are then sold as "cholesterol-lowering", and to prevent heart disease added.

However, studies have shown ^[9] that, despite the reduction of cholesterol, phytosterols have negative effects on the cardiovascular system and may even (increase the risk of heart disease and death 12 , 13 , 14 ).

6 margarine

Butter ^[10] was again demonized in the day, due to the high content of saturated fatty acids.

Several health experts have begun promoting margarine instead.

Back in the day, used margarine high in trans fats to be. These days, it has less trans fat than before, but it's still loaded with refined vegetable oils.

Margarine is not food ... it is to look at a number of chemicals and refined oils that have been made, and taste like food.

Not surprisingly, the Framingham Heart Study has shown ^[11] that people who are replacing butter with margarine actually more of heart disease (die 15 ).

If you want to improve your health, eat real butter (preferably pasture ^[12] ), but avoid false margarine and other processed foods like the plague.

Trans fats recommend margarine instead of butter, of course, that the burden worst nutritional advice in history ^[13] .

7 sports drinks

Sports drinks are with athletes in mind.

These drinks contain electrolytes (salt) and sugar, the useful, can be athletes in many cases.

But ... most normal people do not need additional salt, and certainly do not need liquid sugar.

Although often than "less bad" than sugary sodas, there is really no fundamental difference, except that the sugar content is sometimes a little lower.

It is important to stay hydrated, especially around training, but most people go is better sticking to plain water ^[14] .

8 under carb junk food

Diets low in carbohydrates ^[15] have become incredibly popular for decades.

During the last 12 years, according to a study ^[16] confirmed that these plans are an effective way to lose weight and improve your health ( 16 , 17 ).

However ... food manufacturers have caught on to the trend and made a series of low-carb foods processed "friendly" to the market.

This includes highly processed junk food like Atkins bars ^[17] . If you take a look at the list of ingredients, you will see that there is no real food, chemicals and highly refined ingredients.

These products can be eaten occasionally, without the metabolic adaptation that comes with low-carb diet. But not really nourish your body ..., even if they are technically low in carbohydrates, which are still healthy.

9 agave syrup

Given the known side effects ^[18] sugar, people have been looking for other alternatives.

One of the most popular "natural" sweeteners are agave syrup, agave syrup also.

You are this sweetener in all sorts of "healthy foods", often with attractive claims on the packaging.

The problem with Agave, is that it no better than sugar. In fact, it is worse ...

One of the main problems with sugar is that it has an excessive amount of fructose ^[19] , which can cause serious metabolic disorders, when in excess (consumes 18 ).

Whereas about 50% sugar syrup and high fructose corn High Fructose about 55%, even more to ... Agave contains 70-90%.

Thus, gram for gram, Agave worse than regular sugar.

See, "natural" does not always equal healthy ... and if Agave should still be as nature is questionable.

10 vegan junk food

Vegan diets are very popular these days, the. Often for ethical and environmental reasons

However ... many people to promote vegan diet to improve the health (this is controversial ^[20] ).

There are many vegan processed foods on the market, often sold as a substitute for practical non-vegetarian food.

Vegan Bacon is an example.

But it is important to note that they are generally highly processed, ^[21] made products that are bad for everyone, including vegans.

11 brown rice syrup

Brown rice syrup ^[22] (also known as rice malt syrup) is a sweetener that is mistakenly assumed to be healthy.

This sweetener by the cooked rice formed starch-degrading enzymes into simple sugars.

Brown rice syrup contains refined, only glucose-fructose.

The lack of refined fructose is good ... but rice syrup has a glycemic index of 98, which means that the level of glucose in the blood sugar extremely fast tip ( 19 ).

Rice syrup is also very refined and contains almost no essential nutrients. In other words, it is "empty" calories.

Some concerns about arsenic contamination in this syrup expressed, one more reason to be very careful with this sweetener ( 20 ).

There are also other sweeteners better because ... including low-calorie sweeteners such as stevia ^[23] , erythritol ^[24] and xylitol ^[25] , which have health benefits.

12 Organic Food

Unfortunately, the word "organic" is has, like all other marketing term.

Food manufacturers have all kinds of ways to do the same shit, except with found ingredients that happen to be organic.

These include ingredients like organic cane sugar, the same as common sugar is essentially 100%. Only the glucose and fructose, with little or no nutrients.

In many cases, the difference between an organic component and its counterpart almost zero.

Are in processed foods are not necessarily healthy bio. Always check the label to see what's inside.

Vegetable oils 13

We are often advised to eat seeds and vegetable oils.

These include soybean oil, rapeseed oil, ^[26] , the grape seed oil ^[27] and many others.

This is due to the fact that it has been shown that such oils, the blood cholesterol level at least in the short term (reduce, 21 ).

However ... is important to note that cholesterol in the blood is a risk factor and not a disease in itself.

Although vegetable oils may increase a risk factor, there is no guarantee it will help, the extreme points of the current disc, heart attack or death, that's what really matters to prevent.

In fact, several controlled studies have shown that despite the reduction of cholesterol, these oils may increase the risk of death ... both heart disease and cancer ( 22 , 23 , 24 ).

So eat healthy, natural as butter, fatty oil, coconut ^[28] and olive oil ^[29] , but avoid processed vegetable oils ^[30] , as if his life depended on it (which it does).

14 junk food without gluten

According to a survey conducted in 2013 ^[31] , about one-third of the population in the United States are actively trying to avoid gluten.

Many experts believe that it is useless ... but the truth is that gluten ^[32] , especially the modern wheat can be problematic for many people (his 25 ).

Not surprisingly, the food manufacturers all kinds of gluten-free foods done in the market.

The problem with these foods is that they are usually as bad as their counterparts that contain gluten, if not worse.

These are foods that are rich in nutrients and poor, often made with refined starches, processed lead to very rapid spikes in blood sugar.

So ... you choose foods that are gluten-free by nature, such as plants and animals, processed foods without gluten.

Junk food without gluten is still junk food.

15 Most processed cereals

Become markets some breakfast cereal is a shame.

Many of them, even the children are marketed, have plastered all types of health claims on the box.

This includes things like deceptive "whole grain" or "low fat".

But ... if you actually look at the list of ingredients, it's almost more than refined grains, sugar and artificial chemicals.

The truth is that if the food label says that it is healthy, then it probably is not.

Healthy foods are those that are not really all health claims require ... every single ingredient foods.

Real food does not even have an ingredients list, because real food is the ingredient.

Credentials

1. ^{^} saturated fatty acids (authoritynutrition.com)
2. ^{^} discredited (authoritynutrition.com)
3. ^{^} Trans fats (authoritynutrition.com)
4. ^{^} juices (authoritynutrition.com)
5. ^{^} fiber (authoritynutrition.com)
6. ^{^} fruits (authoritynutrition.com)
7. ^{^} modern wheat (authoritynutrition.com)
8. ^{^} phytosterols (en.wikipedia.org)
9. ^{^} Studies have shown (www.drbriffa.com)
10. ^{^} butter (authoritynutrition.com)
11. ^{^} shown (authoritynutrition.com)
12. ^{^} grass-fed (authoritynutrition.com)
13. ^{^} worst nutritional advice in history (authoritynutrition.com)
14. ^{^} water (authoritynutrition.com)
15. ^{^} diets low in carbohydrates (authoritynutrition.com)
16. ^{^} Study after (authoritynutrition.com)
17. ^{^} Atkins bars (authoritynutrition.com)
18. ^{^} damage (authoritynutrition.com)
19. ^{^} fructose (authoritynutrition.com)
20. ^{^} questionable (authoritynutrition.com)
21. ^{^} highly processed (authoritynutrition.com)
22. ^{^} brown rice syrup (authoritynutrition.com)
23. ^{^} Stevia (authoritynutrition.com)
24. ^{^} erythritol (authoritynutrition.com)
25. ^{^} xylitol (authoritynutrition.com)
26. ^{^} rapeseed (authoritynutrition.com)
27. ^{^} grapeseed oil (authoritynutrition.com)
28. ^{^} coconut oil (authoritynutrition.com)
29. ^{^} olive oil (authoritynutrition.com)
30. ^{^} vegetable oils (authoritynutrition.com)
31. ^{^} 2013 survey (www.npd.com)
32. ^{^} gluten (authoritynutrition.com)

Why fat junk food, no fat or carbohydrates

The true causes of obesity are complex and varied.

There is no single solution, because ... factors ^[1] , both for external internally (our biology) and (environmental).

Not only that, but the combination of factors vary considerably between individuals. What are the causes of obesity in one person may have no effect on the other.

Modern research is increasingly focusing obesity Once the brain plays a role in how our energy (fat) are regulated.

In the video ^[2] above, Dr. Stephan Guyenet an obesity researcher and one of my absolute favorite bloggers ^[3] explains how the brain is to regulate energy balance and ... Why is not currently working.

He makes a convincing argument for the brain, especially places of "reward" and a portion of the hypothalamus, are among the main actors of obesity.

If you are interested in nutrition, health and the causes of excess weight, then I suggest you watch this video.

This is to understand an essential part of the puzzle of why certain foods but not others, make people fat.

Caloric intake is increased over the last decades

The numbers are staggering ... 1960-2009, increased obesity from 13 to 34% and extreme obesity (BMI> 40) was increased 1-9%.

Although obesity has slowly sliding along the 20th century, it began in 1980, rising.

This was a massive increase in type 2 diabetes, who often travels to obesity associated.

There are many different theories as to what is the cause of the obesity epidemic, but an inescapable fact that the calorie intake drastically simultaneously (increased 1 ).

In the graph, the blue line the rise in obesity, while the green line shows the increase in caloric intake.

The increase amounts to about 363 calories per day ^[4] . Sources vary on the exact numbers, but almost everyone agrees that there is a significant increase.

Conclusion: Obesity has increased in recent decades, almost perfect correlation with increased caloric intake in the population.

Increase the calories from packaged, processed foods (and drinks) come

Of course, we are not only to eat more ... eat more foods are processed, commercially prepared foods.

A century ago, ate a simple, home-cooked meals. Today, a large percentage of the food intake of these people is only fast food:

Note that this figure underestimates the true effect, because much of what people eat at home processed foods these days.

Studies have also shown that sugar ^[5] -sweetened increased beverage consumption, which accounts for about half of the calories increase in population ( 2 ).

The truth is that to go along the western processed foods, soon followed by obesity.

Conclusion: The processed increased caloric intake in recent decades due to an increase and packaged foods and sugary drinks is.

Junk foods affect the brain centers, how much we regulate eating

The human brain is the most complex object in the universe, gram for gram.

Most of it is the outermost layer, the so-called cortex ^[6] .

This is where most of our "advanced" functions ... performed, such as logic, creativity, language, mathematics, etc.

However, the logic part of the brain is not always in control.

There are other areas of the brain which are responsible for physiological functions such as breathing, heart rate, body temperature, and others.

These physiological functions are controlled subconsciously ... we have to think of it, because everything is on autopilot.

It turns out that the weight of the body is largely dependent on the brain (control 3 ). This is a region of the brain called the hypothalamus ^[7] , which regulates a variety of hormones and internal functions.

There is also a system called the reward system is activated when we do things that make us happy, such as laughing or eating.

Unfortunately, the cortex of the brain supports (logic and reason) do not really have full control of food intake, which is strongly influenced by other areas of the "primitive" brain.

The cerebral cortex can try ... but there are other parts of the brain is constantly trying to influence to put pressure on us to the steps that we have already decided they are not to be taken in our best interest.

As it turns out, has a direct impact on junk food, some of these brain centers that control and regulate appetite, hunger and body fat.

When the brains of people who tend to gain weight are affected in this way to eat a strong urge to create more physiological (and less burn).

The strength of the cognitive restraint ("Will") is nothing in comparison.

This is one of the main reasons why junk food, but do not collect "real" food ... obesity and perhaps other diseases.

Conclusion: For people who can eat to gain weight, junk food high physiological pressures of the brain to eat more and tend to gain weight.

Junk food can cause causes inflammation in the brain that leptin resistance

The main area in the brain that regulates energy balance is called the hypothalamus.

Detects various signals, including hormones, then we feel either full or hungry.

The brain regulates food intake, both short-term (one meal) and based on a long term basis ( 4 ).

The main hormone involved in the energy balance in the long term called leptin ^[8] , of the fat cells in the body (produced 5 ).

Fat cells produce more leptin ... and functions as a signal to the brain that we have saved a lot of energy and does not need to eat.

When we lose weight, the fat cells get smaller and start to make less leptin. This is interpreted by the brain as hunger, if we become hungry and start to burn fewer calories.

Conversely, if we gain excess fat, then the fat cells secrete more leptin, which recognize our brain that makes us have to eat, so that you feel full and calories at a normal pace to burn.

So the brain "defends" its fat mass and intended to prevent starvation or becoming fat, both to survive a negative impact on our ability in nature.

The problem is this ... very sophisticated system that is along the development of the control energy balance has been designed broken because the brain does not recognize the signal leptin.

This is called leptin resistance and is one of the causes of obesity.

If the brain does not "see" leptin from fat cells, which do not see, the fat cells are full of fat. In other words, the brain thinks that we are hungry, even if we have saved a lot of fat.

But if leptin resistance is one of the main factors for overweight, then what motivated the resistance to leptin?

According to Dr. Guyenet can inflammation in the hypothalamus, what is causing the brain to become resistant to leptin.

His laboratory was fed to rats, where a standard diet (rat), were fed with a fattening diet for 7 days mice mice studied in comparison. The results were astounding:

The green and red colors are bright spots that focus on inflammatory cells in the brain. As you can see, the number, size and activity increases dramatically eating diet for only 7 days.

But it goes beyond that ... some rodents also showed that there is probably also a low-level inflammation in the brains of obese people (occurring 6 ).

Also, studies show that rodents have no inflammatory reaction not leptin resistant, gives further support for this hypothesis has become.

Interestingly, this is not in a normal diet fed mice the case when the mice ... and a finishing diet were switching to a healthy diet, these changes can be entirely reversible.

This shows that the process is reversible, even if you follow a healthy diet in humans, based on real food.

But this leads to another problem ... actually to avoid the administrative or eat less unhealthy foods in the modern environment, foods become addictive.

Conclusion: The consumption of highly processed junk food can cause inflammation in the brain's hypothalamus, which leptin resistance. This makes the brain thinks the body is starving.

Junk food is very rewarding, it can cause addiction in some people

Another problem with junk food is that they are very rewarding. They give us joy.

What we perceive as pleasure is actually a flood of dopamine ^[9] in the reward system of the brain.

This acts as a signal to the brain that is good this behavior, and the brain is wired to behaviors that find stimulate the release of dopamine.

While this system has worked in the area of natural food, modern junk food as "super stimulated." They cause intense dopamine release, similar to drug abuse, such as cocaine work.

In fact, numerous studies have shown that processed junk activate the same brain areas such as substance abuse ( 7 , 8 ).

For people who are sensitive, can lead to outright addiction ^[10] , where people completely lose control over their consumption.

Studies show that junk food, several symptoms that are almost exactly the same as the symptoms of addiction (lead are 9 , 10 , 11 ).

In other words, the rewarding effects of junk food hyper "deviation" of the pathways in the brain that are designed to help us look for behaviors that we bring joy and are good for our survival.

But even people who do not "hooked" on junk food, many experience various addictions like symptoms ^[11] , such as anxiety and obsessive thoughts about food, the increased supply leads to energy gain and fat ( 12 ).

Food companies are aware that everything ... and with all sorts of tricks ^[12] for food as his "reward" as possible.

Home message

If you want to dive into the science behind it, then Dr. Guyenet ^[13] wrote a detailed seven-part series on her blog ( Part I ^[14] , II , III ^[15] , IV , V , VI , VII ^[16] ).

I recommend you to read it.

Although the causes of obesity are complex and varied, the evidence clearly points to problems in the brain are among the main causes.

The best thing you can do for yourself, is a diet that live on the true food and a healthy life ^[17] , which is not suitable for low-grade inflammation.

Avoid processed foods ^[18] with high sugar, refined grains, vegetable oils ^[19] and trans-fatty acids ^[20] , and replace them with real food is a good place to start.

Bad food makes you fat and sick ... but the only whole food ingredient is the key to good health. Period.

Credentials

1. ^{^} several factors (authoritynutrition.com)
2. ^{^} Video (www.youtube.com)
3. ^{^} Blogger (wholehealthsource.blogspot.com)
4. ^{^} calories per day (authoritynutrition.com)
5. ^{^} sugar (authoritynutrition.com)
6. ^{^} cortex (en.wikipedia.org)
7. ^{^} hypothalamus (en.wikipedia.org)
8. ^{^} leptin (en.wikipedia.org)
9. ^{^} dopamine (en.wikipedia.org)
10. ^{^} downright addictive (authoritynutrition.com)
11. ^{^} symptoms (authoritynutrition.com)
12. ^{^} all sorts of things (authoritynutrition.com)
13. ^{^} Dr. Guyenet (twitter.com)
14. ^{^} Part I (wholehealthsource.blogspot.com)
15. ^{^} III (wholehealthsource.blogspot.com)
16. ^{^} VII (wholehealthsource.blogspot.com)
17. ^{^} healthy lifestyle (authoritynutrition.com)
18. ^{^} processed foods (authoritynutrition.com)
19. ^{^} vegetable oils (authoritynutrition.com)
20. ^{^} Trans fats (authoritynutrition.com)

Fat is not bad ... So why the hell are you to eat lean meat?

The meat is often considered unhealthy because it is high in is saturated fatty acids ^[1] .

For this reason, meat has (especially fatty meat) was demonized.

But recent studies have shown that saturated fat is harmless ^[2] ... and the meat was a comeback as a health food.

That is, there are some problems with the fatty acid composition of the elevated "conventional" meat.

Choose lean, it is also suitable for people who have a diet rich in carbohydrates, or the need to increase your protein intake, keep calories ^[3] low.

This article takes a detailed look lean and fat, what to look for and how to. Good decisions to make on their own goals and preferences

The differences in energy and macronutrients

The most obvious difference between the lean and fat is fat ... with fatty meats are much higher in total fat.

Since fat contains 9 calories per gram compared to four calories per gram protein calories are higher in high-fat meat.

For example differs from 100 grams (3.5 ounces) chicken parts includes:

• Breasts (lean): 165 calories with 4 grams of fat and 31 grams of protein ( 1 ).
• Wings, skin and meat (fat): 290 calories, 19 g of fat and 27 grams of protein ( 2 ).

As you can see, a piece of chicken fat contains almost twice as many calories as a piece of chicken.

Conclusion: The main difference between the lean and fat is the fat. Fatty meats are also much higher in total calories.

Differences micronutrient

Meat ^[4] is a very nutritious food. Contains a bit of almost everything you need.

However, there are subtle differences in the micro-nutrients (vitamins and minerals) between fat and lean meat.

The main difference is that the fat meat in general to be high in fat soluble vitamins. These include vitamins A, D, E, and K2.

That is, the difference is not great and micronutrients is certainly no compelling reason to choose one type of meat in the other.

To maximize ^[5] , the amount of nutrients you get from animal foods, you should regularly eat offal such as liver.

Conclusion: Meat may be slightly higher in fat-soluble vitamins such as lean meat, but the difference is not very large.

Day, the animals are fed in a way that the meat is in omega-3 fatty acids much lower

Our food environment has changed since the dawn of agriculture.

It was even more dramatic changes in the last hundred years, and has been completely changed in the last decades.

Back in the day, our Paleolithic ^[6] ancestors ate a lot of meat ... but by the wild animals they hunted.

These animals roamed freely, eat grass or bugs or something like that to your liking.

Compare this with the animals today are normally latched and fed artificial diet based on corn and soybean ^[7] .

The truth is ... that not only what we eat. Is also important that the foods we eat, eat.

Animals fed grains contain less omega-3 than the animals that were fed fatty acids are grass ^[8] , which is the food, which have evolved to eat ( 3 , 4 ).

However, they contain more omega-6, so that your distorted omega-6 to omega-3.

The problem is ... we eat these fatty acids in balance. Most people today eat a lot of omega-6 fatty acids, while the consumption of Omega-3 is low ( 5 ).

Therefore much fat food grain of the meat can lead to problems by an imbalance in the omega-6 and omega-3 ^[9] entry.

However ... I personally am not convinced that this is something you should fear.

While avoiding the main sources of omega-6 fatty acids (processing vegetable oils ^[10] ), then the benefits of avoiding high meat conventionally may not be worth the effort.

If you try to optimize your omega-6 and omega-3, you can only eat grass fed meat / pasture raised, or opt for lean meats and supplement their diet with others healthy fats ^[11] instead.

If you eat fatty meat were conventionally raised, and make sure your intake of Omega-3 is suitable for consumption of oily fish or fish oil taken regularly.

Conclusion: "Classic" raised meat usually be much lower in omega-3 fatty acids than meat from animals fed a natural diet. It is important to take measures to ensure that you have enough omega-3.

When protein intake is a priority, then lean meat is a better choice

Studies show that a high protein intake ^[12] can have multiple benefits for weight loss and body composition (have 6 , 7 , 8 ).

For some people .... especially athletes, bodybuilders and people who need to lose weight ^[13] , the focus is a good idea on the protein.

Under these circumstances, lean meats is a much better choice, because they get the same amount of fat and meat protein would also be a whole lot to bring calories.

For example, to bodybuilders would easily eat 200 grams of protein on your calorie limit if they have all the fat meat proteins they want.

Conclusion: The choice of lean meat instead of fat is important, if you eat more protein, without the total calorie intake.

On a low carb diet (especially keto), fatty meats are usually a better choice

While diet depends on the context.

, A food is "good" or "bad" is entirely dependent on the person.

A variable that is important when it comes to defining the role of fatty foods, is an individual carbohydrate ^[14] entry.

Many studies show that eating low carb (a low carb diet ^[15] ) led to impressive gains in health ( 9 , 10 , 11 ).

If you do not eat a lot of carbohydrates, energy needs to get instead of fat. Otherwise you can end up starving and abandoning the scheme.

Therefore, fatty meats are a perfect food for people who are carbohydrate / low eating ketogenic diet.

But for people who consume a moderate to high amount of carbohydrates, choosing lean meat is better. Food is rich in carbohydrates and high in fat at the same time a bad idea.

Home message

At the end of the day, is the main difference between the lean and rich fat (and calories).

For people who have a low carb or eat ketogenic diet ^[16] , is usually more fat a good thing.

But others hold less calories and high in protein may be a better option.

So naturally, untreated meat eating is important ... no matter whether it is fat or not. Processed meat is healthy.

To sum up ...

1 If you eat low-carb, select fatty meat.

2 If you are mid to high carb, or the need to increase your protein intake without increasing calories, and choose to eat lean meats.

3 always eat raw meat fed pasture raised and choose / when available and affordable.

That's it.

Credentials

1. ^{^} saturated fatty acids (authoritynutrition.com)
2. ^{^} harmless (authoritynutrition.com)
3. ^{^} calories (authoritynutrition.com)
4. ^{^} meat (authoritynutrition.com)
5. ^{^} maximize (authoritynutrition.com)
6. ^{^} Paleolithic (authoritynutrition.com)
7. ^{^} soybean (authoritynutrition.com)
8. ^{^} grass (authoritynutrition.com)
9. ^{^} omega-6 and omega-3 (authoritynutrition.com)
10. ^{^} vegetable oils (authoritynutrition.com)
11. ^{^} healthy fats (authoritynutrition.com)
12. ^{^} high protein intake (authoritynutrition.com)
13. ^{^} to losing weight (authoritynutrition.com)
14. ^{^} carbohydrates (authoritynutrition.com)
15. ^{^} diet low in carbohydrates (authoritynutrition.com)
16. ^{^} ketogenic diet (authoritynutrition.com)

If you eat lean meat or fat? The truth Savory

The meat is often considered unhealthy because it is high in is saturated fatty acids ^[1] .

For this reason, meat has (especially fatty meat) was demonized.

But recent studies have shown that saturated fat is harmless ^[2] ... and the meat was a comeback as a health food.

That is, there are some problems with the fatty acid composition of the elevated "conventional" meat.

Choose lean, it is also suitable for people who have a diet rich in carbohydrates, or the need to increase your protein intake, keep calories ^[3] low.

This article takes a detailed look lean and fat, what to look for and how to. Good decisions to make on their own goals and preferences

The differences in energy and macronutrients

The most obvious difference between the lean and fat is fat ... with fatty meats are much higher in total fat.

Since fat contains 9 calories per gram compared to four calories per gram protein calories are higher in high-fat meat.

For example differs from 100 grams (3.5 ounces) chicken parts includes:

• Breasts (lean): 165 calories with 4 grams of fat and 31 grams of protein ( 1 ).
• Wings, skin and meat (fat): 290 calories, 19 g of fat and 27 grams of protein ( 2 ).

As you can see, a piece of chicken fat contains almost twice as many calories as a piece of chicken.

Conclusion: The main difference between the lean and fat is the fat. Fatty meats are also much higher in total calories.

Differences micronutrient

Meat ^[4] is a very nutritious food. Contains a bit of almost everything you need.

However, there are subtle differences in the micro-nutrients (vitamins and minerals) between fat and lean meat.

The main difference is that the fat meat in general to be high in fat soluble vitamins. These include vitamins A, D, E, and K2.

That is, the difference is not great and micronutrients is certainly no compelling reason to choose one type of meat in the other.

To maximize ^[5] , the amount of nutrients you get from animal foods, you should regularly eat offal such as liver.

Conclusion: Meat may be slightly higher in fat-soluble vitamins such as lean meat, but the difference is not very large.

Day, the animals are fed in a way that the meat is in omega-3 fatty acids much lower

Our food environment has changed since the dawn of agriculture.

It was even more dramatic changes in the last hundred years, and has been completely changed in the last decades.

Back in the day, our Paleolithic ^[6] ancestors ate a lot of meat ... but by the wild animals they hunted.

These animals roamed freely, eat grass or bugs or something like that to your liking.

Compare this with the animals today are normally latched and fed artificial diet based on corn and soybean ^[7] .

The truth is ... that not only what we eat. Is also important that the foods we eat, eat.

Animals fed grains contain less omega-3 than the animals that were fed fatty acids are grass ^[8] , which is the food, which have evolved to eat ( 3 , 4 ).

However, they contain more omega-6, so that your distorted omega-6 to omega-3.

The problem is ... we eat these fatty acids in balance. Most people today eat a lot of omega-6 fatty acids, while the consumption of Omega-3 is low ( 5 ).

Therefore much fat food grain of the meat can lead to problems by an imbalance in the omega-6 and omega-3 ^[9] entry.

However ... I personally am not convinced that this is something you should fear.

While avoiding the main sources of omega-6 fatty acids (processing vegetable oils ^[10] ), then the benefits of avoiding high meat conventionally may not be worth the effort.

If you try to optimize your omega-6 and omega-3, you can only eat grass fed meat / pasture raised, or opt for lean meats and supplement their diet with others healthy fats ^[11] instead.

If you eat fatty meat were conventionally raised, and make sure your intake of Omega-3 is suitable for consumption of oily fish or fish oil taken regularly.

Conclusion: "Classic" raised meat usually be much lower in omega-3 fatty acids than meat from animals fed a natural diet. It is important to take measures to ensure that you have enough omega-3.

When protein intake is a priority, then lean meat is a better choice

Studies show that a high protein intake ^[12] can have multiple benefits for weight loss and body composition (have 6 , 7 , 8 ).

For some people .... especially athletes, bodybuilders and people who need to lose weight ^[13] , the focus is a good idea on the protein.

Under these circumstances, lean meats is a much better choice, because they get the same amount of fat and meat protein would also be a whole lot to bring calories.

For example, to bodybuilders would easily eat 200 grams of protein on your calorie limit if they have all the fat meat proteins they want.

Conclusion: The choice of lean meat instead of fat is important, if you eat more protein, without the total calorie intake.

On a low carb diet (especially keto), fatty meats are usually a better choice

While diet depends on the context.

, A food is "good" or "bad" is entirely dependent on the person.

A variable that is important when it comes to defining the role of fatty foods, is an individual carbohydrate ^[14] entry.

Many studies show that eating low carb (a low carb diet ^[15] ) led to impressive gains in health ( 9 , 10 , 11 ).

If you do not eat a lot of carbohydrates, energy needs to get instead of fat. Otherwise you can end up starving and abandoning the scheme.

Therefore, fatty meats are a perfect food for people who are carbohydrate / low eating ketogenic diet.

But for people who consume a moderate to high amount of carbohydrates, choosing lean meat is better. Food is rich in carbohydrates and high in fat at the same time a bad idea.

Home message

At the end of the day, is the main difference between the lean and rich fat (and calories).

For people who have a low carb or eat ketogenic diet ^[16] , is usually more fat a good thing.

But others hold less calories and high in protein may be a better option.

So naturally, untreated meat eating is important ... no matter whether it is fat or not. Processed meat is healthy.

To sum up ...

1 If you eat low-carb, select fatty meat.

2 If you are mid to high carb, or the need to increase your protein intake without increasing calories, and choose to eat lean meats.

3 always eat raw meat fed pasture raised and choose / when available and affordable.

That's it.

Credentials

1. ^{^} saturated fatty acids (authoritynutrition.com)
2. ^{^} harmless (authoritynutrition.com)
3. ^{^} calories (authoritynutrition.com)
4. ^{^} meat (authoritynutrition.com)
5. ^{^} maximize (authoritynutrition.com)
6. ^{^} Paleolithic (authoritynutrition.com)
7. ^{^} soybean (authoritynutrition.com)
8. ^{^} grass (authoritynutrition.com)
9. ^{^} omega-6 and omega-3 (authoritynutrition.com)
10. ^{^} vegetable oils (authoritynutrition.com)
11. ^{^} healthy fats (authoritynutrition.com)
12. ^{^} high protein intake (authoritynutrition.com)
13. ^{^} to losing weight (authoritynutrition.com)
14. ^{^} carbohydrates (authoritynutrition.com)
15. ^{^} diet low in carbohydrates (authoritynutrition.com)
16. ^{^} ketogenic diet (authoritynutrition.com)