Jimmy via Steven Gundry have provide a wonderful summary of good diet guidelines, so I have copied it here for my reference.
That’s why we’re so pleased to welcome a bona fide expert in this area who knows just a thing or two on differentiating between the outstanding good fats and the truly bad fats. His name is
Dr. Steven Gundry and he is one of the top heart surgeons and researchers in the world. But his real passion is in helping people stay off of his operating room table through the healthy nutritional principles he shares in his book
Dr. Gundry’s Diet Evolution: Turn Off the Genes That Are Killing You and Your Waistline (listen to my two-part “Livin’ La Vida Low-Carb Show” interview with Dr. Gundry about his book in
Episode 179 and
Episode 180). He joined us for an instant classic podcast conversation in
EPISODE 34 on the topic “High-Fat Diets: Good vs. Bad” that aired LIVE on January 17, 2013.
Listen to Dr. Steven Gundry discuss the good and bad fats:
Mainstream MDs taught that high-fat lead to heart disease
They’ve been told plant-based fats are better for people
But “we got it wrong” and grain-based PUFAs horrible
Humans were not intended to eat grain or grass-like products
The wrong experimental model was taught and still taught
Polyunsaturated fats from seeds and grains are “disastrous”
Good PUFAs are end products DHA and EPA in omega-3 fats
Your brain uses DHA and EPA to function very well
Our brain is 70% fat, so you are indeed a “fat head”
Our brain is equal proportion DHA and arachodonic acid
DHA is in the fats of fish and shellfish primarily
We have larger brains today because ancestors shore-based
You build a big brain by getting the right kinds of fat
The only large-brained animals are humans, dolphins, whales
All of these are “aquatic animals” including humans
Arachodonic acid comes from pastured eggs with a good diet
Don’t use factory farms eggs–”they are poison!”
Organ meats like liver gives you good arachodonic acid, too
It helps you make LESS inflammatory hormones
The shocking experiment of arachodonic acid on athletes
Why most omega-6 fats are bad news to be consuming
MCT oil and coconut oil help improve your “gut buddies”
Bugs living in intestines hitch a ride on saturated fat
Long-chain saturated fats allow these bugs into bloodstream
Medium chain and short chain saturated fats act differently
They do not allow the bacterial particles to be absorbed
MCT oil, coconut oil and butter are different saturated fat
These should not be lumped into the “evil saturated fats”
Lard is also a pretty good saturated fat to be consuming
Goat milk and goat milk products mimics human milk for MCTs
Goat yogurt is an excellent food his patients are consuming
Monounsaturated fats come from olive oil and avocados
These fats are “fairly neutral” as a fat in the body
Polyphenols are a compound that is protective to the body
Study drinking a liter of olive oil weekly for polyphenols
He and his wife go through about a liter between them weekly
Italians say the purpose of food is to eat more olive oil
Almost all trans fats are locked together for long chain
“Partially hydrogenated” a lethal long-chain saturated fat
The sneaky way manufacturers attempt to describe ingredients
If you have gluten sensitivity, never do American dairy
Raw milk products from France, Italy, Switzerland fine
Casein is the big culprit in the American dairy
Stearic acid is not going to harm your cholesterol levels
This also happens to be the fat in high dark chocolate
People with heart disease history need an ApoE genotype test
If you carry 3/4 or 4/4 gene, animal fats are not good
Plant fats and shellfish are “great for you”
About 20% of people have this genotype and need special diet
Most people who won’t give up carbs want their grains
The grains in your diet are “the killers” and addictive
Saturated fat with grains puts a “sword through your heart”
The Kitivans don’t eat any grain or seed-based oils or carbs
They consume tubers, oils, fish and “smoke like fiends”
Their diet is 50-60% carbohydrates but the rest is good fat
What they don’t do is consume any grains or beans at all
Low-carb can restore “set point to where it needs to be”
Some people are so addicted that they can’t ever eat them
It’s like telling an alcoholic to go to bar to eat peanuts
Get your ApoE genotype tested once since it’s a genetic test
ApoE is known as the “frailty gene” and 3/4 or 4/4 is worst
Even if you eat Paleo, these genotypes can do worse
Macadamia nuts are probably the best nut you can eat
You can absolutely overdo it on the nuts and gain weight
To stop losing weight, just add in more nuts to your diet
They will curb your appetite (walnuts actually are better)
Not omega-6 fats that are the culprit in thyroid disease
Lectins are the primary problems people have with thyroid
A change in your intestinal microflora happens from lectins
Removing lectin-containing foods will improve thyroid
Many Paleo eaters are already removing lectin-based foods
The use of sea salt instead of iodized salt may be problem
Epidemic of hypothyroidism because of a lack of iodine
Healthy Paleo eaters using just sea salt neglect iodine
Eat high shellfish, small fish, seaweed or even kelp
You’re not doing yourself a favor just using sea salt
The iodine is important for keeping your thyroid healthy
The grain-fed meats are very deficient in iodine as well
You either love eating seaweed or you hate it!
Eating properly during pregnancy is of “critical importance”
Women who have two children quickly will be depleted of DHA
The second child will not have enough DHA for development
This is why women have postpartum depression
Taking nine fish oil pills daily better than antidepressants
Two-thirds of the world eats white rice, not brown rice
The hull in the “healthy” whole grain has “the bad stuff”
When we added whole grains, that’s when health decline began
Animals can only be fattened up on whole grains and beans
Best way to produce heart disease in animals is wheat germ
Don’t tell mother-in-law you’ll be “dancing on her grave”
How you can explain to people that consuming fat is good
The Eskimos consume blubber primarily with no disease
If you’re exposed to American diet, they’ll eat it
Eskimos have 11% body fat because of their excellent diet
Masai in Africa eat a “ton of fat” with no heart disease
Average American in 1950 ate 5 eggs/day and lots of bacon
Watch out for expeller-pressed oils with “organic” warning
“All-natural” should make you screaming other direction
It’s totally legal to put arsenic in chicken feed
It’s organic and they don’t have to reveal on label
This is yet another reason I’m not eating chicken much
It could be the “scariest Frankenfood ever devised”
Unless you know the farmer and ask him key questions
Chicken is a “modern food” and rise in obesity correlates
Steer clear of the 99% fat free chicken breasts sold
What the proper amounts of fats are on a ketogenic diet
Overweight, insulin resistant patients can’t get in ketotis
This is why MCT and coconut oil helps people early on
Mixing MCT oil with olive oil and for sautéing your food
Most Australian and American lamb is grain-fed now
Grains are how we fatten up the animals
Chicken livers from pastured chickens cooked in good oils
MCT oil only has 8 calories per gram than 9 like most fats
MCT oil cannot be converted to fat, used as fuel
MCTs are “preformed ketones” your body runs on
The more you eat like a gorilla, you’ll get lots of fat
But it produces “lots of flatulence” in you when you do
We have no ability to digest the cell wall of a plant
Get your fat in oleic acid which mimics fat in the body
Sardines are great and make a “burrito” out of it
It’s really not possible to eat too much fat
There’s no requirement to consume carbohydrates ever
It’s possible to eat too much protein in your diet
Too much protein is “extremely bad for longevity”
I had to cut back on my protein to see weight loss happen
We have no system for storing protein in our bodies
That’s why excess protein is turned into sugar (glucose)
This glucose is then converted into stored body fat
Is cold-water fish vs. warm-water fish important?
It comes down to the “small fish” with little mercury
The more small fish you can eat, the better nutrition
His patients with highest DHA/EPA are sardine eaters
ApoE 3/4 and 4/4 need to steer clear of larger fish
Eat up on the Alaskan and wild salmon all you want
Whether a whole avocado daily is a good or bad thing
He consumes at least a half avocado daily in his diet
The absorption of polyphenols allowed by avocados
Weight loss has been enhanced in studies with avocados
I eat a whole avocado every single day in my diet
“Do what you can do with what you’ve got wherever you are”
Then as soon as you can get back to it, then DO IT
Every restaurant has a menu with all the food they have
If you order off appetizer menu, you can find something
The top causes of gout are eating fruit and beer
Please DO NOT buy supermarket eggs fed corn and soybeans
Even “organic vegetarian” eggs have GMO feed in them
Get the “non-vegetarian” chicken eggs (they eat bugs)
Omega-3 eggs are great for giving you good nutrition
He puts new patients on 8-10 of these eggs daily
Eggs will LOWER your cholesterol levels and get healthy
I get a dozen pastured eggs for just $2/dozen
He’s so impressed with intermittent fasting
From January to May, he eats all calories from 6-8PM
He eats a “full day’s calories” in that one meal
Fasting was the rule rather than the exception ancestrally
You athletically perform better fasted than when full
Fasting is one of the safest ways for healthy gut flora
All the great religions of the world have fasting
I spontaneously started doing IF and eating around midday
I’ll go to the gym in fully-fasted state of 18-24 hours
No hunter-gatherer goes looking for food when they’re full
Ketones can give you plenty of energy in the interim
You only need insulin to handle carbohydrates and protein
Lessen carbs and protein, your BG up from gluconeogensis
Your blood sugar will go down if you lower these foods
Advanced glycation end products (AGEs) should be dropped
The “little brown bits” in your fry pan need to be avoided
Protein and sugar form these AGEs inside your body
Cut the sugar and moderate protein to prevent these AGEs
His older patients have “big black spots” on their body
The story about how one patient nearly wreaked his car
Age spots on your body are from the AGEs consumed
Ghee is perfectly safe because it has no casein in it
Ghee is clarified butter from grass-fed American cows
Macadamia nut oil can go rancid very quickly
Try not to buy raw macadamia nuts cut in half
It’s perfectly legal to keep chickens cooped up all day
Organic food is legal to have GMO chicken feed
As long as they were grown organically, GMO can be present
Soybeans are an incredibly rich source of estrogen
Estrogen in chicken breast exceeds birth control pill
Nobody ever ate these things before–drugging ourselves
We aren’t what we eat, but we are what we’re eating ate
This is all just a slick marketing of food
Bacon fat (lard) in cooking is perfectly fine
Pastured pigs are a much better source of fat to eat
Otherwise, he’s a delivery device for the bad fats
If you want to be a diabetic, eat low-fat, high-protein
Eating too much protein makes insulin work hard too
You want more ketones from a high-fat, low-carb diet
This will take you off insulin and medications quickly
American Diabetes Association is low-fat, high grain diet
Nuts and avocados will give you a good amount of fiber
This is fiber that our “gut buddies” think is dessert
Gut bacteria thrive on the fiber in these plant food
The fiber in grain cannot be utilized by our gut flora
Beware of “high-fiber cereals” because they’re not good
Africans eating fiber was tubers and plant materials
Whole grains fiber is not the same kind of fiber
“A fiber is not a fiber is not a fiber”
The new book he is working on releasing in late 2013
Common factor at work in most every autoimmune diseases
More we get the bad foods out, good foods in the better
So many improvements are happening in chronic disease
What I’m going to tell you is unbelievable…but true!
Paleo has exploded on the scene last couple of years
He’s pitching his book to several different publishers
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