Did you know that throughout human history, fat, not carbohydrates, has been the body’s preferred source of energy? For 2.6 million years, our ancestors thrived on diets of wild animals and seasonal fruits and vegetables. In fact, 99.99% of our genetic makeup was shaped by this diet. It wasn’t until the relatively recent advent of agriculture a few thousand years ago that carbohydrates became a more significant part of our diet. However, our actual need for carbs remains quite low. Intriguingly, our organs, including the heart and brain, operate up to 25% more efficiently when fueled by energy from fat, called ketones, compared to blood glucose, while also excreting far fewer waste products.
Contrary to earlier dietary advice favoring high-carb, low-fat diets, an abundance of scientific studies now highlights the health benefits of diets rich in healthy fats while being low in sugar and refined carbohydrates. Such dietary choices are associated with improved brain function, enhanced longevity, reduced inflammation, and protection against various diseases, including obesity, diabetes, cancer, and heart disease.
Examples of these high-fat, low-carb diets include the Mediterranean, New Nordic, and Ketoflex 12/3 diets. They emphasize the consumption of fats from sources like vegetables, fruits, nuts, seeds, olive oil, and fatty fish while minimizing sugar and simple carbohydrate intake. The Ketoflex 12/3, in particular, refines the Mediterranean diet by incorporating scientific findings, providing clear dietary guidelines, and introducing intermittent fasting for additional health benefits and longevity.
In contrast, diets high in sugar and refined carbs tend to decrease insulin sensitivity, hinder the body’s ability to burn fat, and contribute to increased inflammation and the accumulation of body fat. Studies directly comparing high-fat, low-carb diets to low-fat, high-carb diets consistently demonstrate that the former lead to greater weight loss, improved cholesterol profiles, and a significantly reduced risk of cardiovascular diseases. It is important to emphasize that it’s sugar and refined carbohydrates, not healthy fats, that are linked to weight gain and cardiovascular issues.
Taking Action: Incorporating Healthy Fats into Your Diet
Healthy fats can be found in various foods, including avocados, coconuts, nuts, seeds, olive oil, coconut oil, avocado oil, and fatty fish such as salmon, mackerel, anchovies, sardines, and herring.
Saturated fats from sources like meat and dairy products were once discouraged, but recent scientific research suggests that, when derived from the right sources and consumed in moderation, they can be part of a healthy diet. However, combining saturated fats with sugar and simple carbohydrates can create Advanced Glycation End products (AGE), leading to oxidative stress and inflammation. Therefore, if you consume meat and dairy, it’s essential to minimize your intake of sugar and simple carbs. Additionally, avoid unhealthy fats found in heavily refined oils and trans fats often present in baked goods and processed foods.
For optimal health and longevity, aim to derive most of your energy from healthy fats, approximately 20% from protein, and even less from carbohydrates. Your daily intake should prioritize non-starchy vegetables, olive oil, avocados, nuts, seeds, and fatty fish several times a week. The carbs should be of the healthy fiber rich kind, while sugar and simple carbohydrates should be reduced to a minimum. While it may seem like a substantial amount of fat, remember that fat provides about 10 times as much energy per gram as carbohydrates, so it takes up less space on your plate.
When you increase your intake of healthy fats, it’s crucial to become adept at avoiding sugar, simple carbs (like bread, muffins, cakes, crackers, chips, pasta), and grains (such as wheat, corn, and rice). Start by making these dietary adjustments. Additionally, consider implementing daily fasting for at least 12 hours, such as from 7 pm to 7 am. This practice allows your body the time it needs to enter a state of self-repair and fat-burning, contributing to your overall well-being and longevity.
Live Happier, Healthier, Longer
Healthy fats is one of several influential factors that can have a radical impact on your quality of life, rate of aging, risk of disease, and lifespan. But the challenges, goals and journey is different for everyone. And lifestyle changes can be hard to realize and maintain.
At the Longevity Institute, we are dedicated to providing programs, tools, and knowledge to help you assess and improve these risk factors, enabling you to live a happier, healthier, and longer life. Download the Longevity app to get a powerful companion on the journey.
References
Gang Liu et al (2017). Dietary Fat Intake and Risk of Stroke in Male US Healthcare Professionals. Neurology, 2017, 89(5), 505-510.
Frank M. Sacks et al (2017). Dietary Fats and Cardiovascular Disease: A Presidential Advisory from the American Heart Association. Circulation, 2017, 136(3), e1-e23.
Rainer J. Klement et al (2011). Effects of a Ketogenic Diet on the Quality of Life in 16 Patients with Advanced Cancer: A Pilot Trial. Nutrition & Metabolism, 2011, 8(1), 54.
Roy J. Hardman et al (2018). The Mediterranean Diet and Cognitive Function among Healthy Older Adults in a 6-Month Randomized Controlled Trial: The MedLey Study. American Journal of Clinical Nutrition, 2018, 107(6), 984-990.
Jeannie Tay et al (2005). Low-Carbohydrate and Very-Low-Carbohydrate Diets in Patients with Diabetes. Diabetes Spectrum, 2005, 18(2), 64-69.