Eat More Fat! A Look At Recent High Protein & Fat HyperCarnivore Meals
Eat more fat.
Many people are learning from direct experience that a high protein and fat diet reaps many health benefits. Now, a global study has been published in the Lancet, and presented to the European Cardiology Conference in Barcelona indicating in a nut shell that world wide, with an increased consumption of carbohydrates ~ especially the refined processed variety ~ coupled with lower intakes of total fats, including (and I believe especially) saturated fats, mortality risks increase, not decrease like we have been led to believe for decades now.
According to the article, Global Study Finds Higher Saturated-Fat Intake Reduces Mortality, published in the Nutrition Review:
Results from a recently released, long awaited dietary study will put supporters of low-fat diets into a carbohydrate-fueled tailspin. According to the large cohort Prospective Urban Rural Epidemiology PURE study, higher fat diets that include both saturated and unsaturated fats are associated with a lower risk of mortality. And replacing said fats with high carbohydrate intakes (above 60% energy) is associated with higher risk mortality.The study observed people aged 35-70 from 18 countries across Europe, Asia, Africa, the Middle East, and the Americas to determine links between diet and cardiovascular disease and death. Researchers conducted follow-up visits every three years, and analyzed disease and death rates, from cardiovascular and non-cardiovascular related events, such as strokes and heart attacks.
The study found that on average, globally, people’s diets consisted of over 60% energy from carbohydrates and 24% energy from fats....
Here are some of the highlights of this study, as written in the Nutrition Review:
Putting this together, I believe it is safe to surmise: FAT, ESPECIALLY SATURATED FAT, IS NOT THE HEALTH VILLAIN WE'VE BEEN MADE TO BELIEVE.
Decades ago, when people regularly consumed saturated fats from animals and for cooking, and more red meats and locally raised animal foods including eggs, there did not exist the level of obesity, diabetes, heart disease, and the myriad of health problems we now see today ~ sadly, world wide.
Even the article, Good Eggs: For Nutrition, They're Hard To Beat on WebMD sings the virtues of eggs, although there are a few points on the article that are not quite accurate. Such as when they write, "When scientists learned that high blood cholesterol was associated with heart disease...", they write it as if it was affirmatively proven, and it wasn't.
The Seven Countries Study, by Ancel Keys conveniently left out the countries that had populations which consumed higher quantities of saturated fats that were not associated with higher rates of heart disease. Contrarily, studies have shown that those who eat higher percentages of saturated fats have lower all-cause mortality. (Read a good critique of that study here.)
For more information, you may also be interested in The Great Cholesterol Myth, by Johnny Bowden. I linked to his and a few other books on this topic below.
Now, lets get back to those eggs!
We often have eggs for breakfast ~ whether with bacon, sausage, leftover steak, or burgers ~ as they really can't be beat. For a while, we were blending them into an eggnog to drink raw. For this past month, we were experimenting with reducing dairy intake. Currently, we still are consuming butter, and our weekly latte at Echo Coffee House, made using half-and-half. Being that it's getting hot, it may be time to resume our raw eggnog drinks.
We vary how we do our meals. Sometimes we keep it simple, with just bacon or sausage and eggs for breakfast, and eat a heartier second meal. Otherwise, we go big, and have the eggs with some form of animal protein, like the burgers and steak shown, or with chicken breast, below. Even fish is great with eggs for breakfast!
|Fried Eggs with 2 small burgers w/ double-thick peppered bacon|
|Steak, pan-fried rare with fried eggs|
|Basic Fried Eggs & Bacon ~ one cracked, so it's a little more cooked in the top left corner.|
|Cooking eggs on our non-stick griddle pan|
|Ultra creamy scrambled eggs cooked in a Vitamin A-rich butter (Kerrygold.) This was actually a recent dinner. Eggs, an excellent new sausage that recently appeared at our local Sprouts, and some bone broth. It was just perfect.|
|These are Trader Joe's Brats which were very juicy and flavorful w/ a great texture. Weekend brunch.|
|Eggs, bacon, and cod.|
|Scrambled eggs w/ ham quickly reheated on our non-stick griddle pan (in some bacon fat.)|
When eating leaner meats, as we have a couple times recently, I've been cooking them in a good helping of ghee. Center cut pork chops and skinless chicken breast are both quite lean, and come out good prepared this way.
Since the leaner cuts can easily dry out if over cooked, it helps to marinate them first in an acid. We have been gifted with locally grown white grapefruits recently, so when life hands you grapefruits, you make marinade.
Seasoning with salt, pepper, and a little curry powder gave both the pork and the chicken a great flavor. I really enjoy the taste and aroma of the curry powder on the meat cooked in ghee. Something about the sweet buttery goodness of ghee blended with curry seems a match made in ground beef stuffed in bell pepper, or Hungarian Cabbage Rolls heaven.
One of the times I cooked the chicken, I prepared it almost like deep frying, only not.
You are wondering what the heck does that mean?
Well, it wasn't made in an oil (which is less stable, and not very healthy), and it was not breaded, nor completely immersed in the fat. I don't even try to make keto/carnivore substitutes for things like breaded chicken as I just don't feel drawn to do so. I prefer simple. It was fun to do the almost fried chicken approach (sort of like Almost Famous?) which was enough to make the lean chicken more palatable, and a better ratio of protein to fat.
When preparing a chicken breast for breakfast, which I did just this morning (shown in the picture above.) I cut the breast into half the width so it would cook more evenly and more quickly. Seasoning same: salt, pepper, curry.
Both the pork and the chicken breast taste great cooked in ghee, but you could use coconut oil blended with butter or ghee as well. The butter itself has a lower smoke point than the ghee, which is why ghee is a better choice. I don't recommend using oils. A good quality, non-hydrogenated pork lard from a good source would be another alternative, along with other animal fats. Duck fat is supposed to be good, but I've not tried it yet.
Of course, you can prepare any cut of chicken this way, but chicken thighs with skin on our fattier than skinless chicken breasts. You may not need all that buttery-rich, curry-infused ghee poured on top. It's helpful to add that fat when eating the leaner cuts. Trust me!
By the way, chicken breast is an excellent source of potassium as well!
Women at our clinic think I'm insane when I tell them what I eat.
They ~ like most of us ~ think they will get fat eating all that fat. People just don't realize that our body is made up of a lot of fat. Fat is the preferred fuel! It burns WAY CLEANER than glucose for long-lasting, focused energy, and balanced blood sugar. With my history of hypoglycemia, and being pre-diabetic ~ having many occasions where I would 'drop' and have a mini seizure like experience while eating that 'healthy' whole foods, plant-based diet ~ I HAVE A LOT OF EXPERIENCE WITH THIS!
I have more lean muscle, and a smaller waist than I ever achieved eating a high carbohydrate, low-fat, plant-based diet!!!!!
|Chicken thighs cooked in ample fat with a hint of curry, similar to the chicken breasts.|
|Here is the chicken breast meat sliced that we had for breakfast two days in a row. One day with|
scrambled eggs, one day with fried but BOTH days with the cooking fat poured on top AND
double-thick peppered bacon! Serious staying power!
I highly recommend reading about this topic as most of us could end up with a doctor attempting to prescribe statins to us at some point.
It's a highly prescribed drug. Number one seller I believe. Statins can cause a lot of bad side effects. Not all populations benefit from this powerful drug. (Men with history of heart disease is the group that may best benefit, but don't quote me on that.)
We all have been so brainwashed that meat and saturated fat is bad, that we have to keep feeding our mind with the facts. Otherwise, my food photos won't be so enticing, and you'll be thinking "that can't be good for me" while looking at them! (So, yes, a bit of a selfish motive.) But all kidding aside, I really want to see people improve their health, and I know the biggest battle is with our minds. As the saying goes, "A like can travel half way around the world before the TRUTH even gets off the ground" ~ or something like that.
Every opportunity I have to share some books or other resources, to keep exposing the lies that have been perpetuated through the last several decades, I will. We all need to keep reminding ourselves that this is how we our great grandparents used to eat, and they lived long healthy lives.