A healthy diet must include healthy fats, as the human body is designed to metabolize fats, not high sugar content, and needs healthy fats in order to assimilate proteins and other nutrients, produce hormones, and support many bodily functions. Without adequate healthy fats in one’s diet, the body can become malnourished and vulnerable to many diseases, including cancer.
The Paleo Diet
The Paleo Diet emphasizes low-fat and lean protein, but lean protein is not digestible without healthy fats, leading to undigested food particles in the bloodstream and inflammation throughout the body:
“Boneless skinless chicken breast is one of the most indigestible foods on the menu today. These lean meats are probably part of the reason research finds undigested proteins in the gut/colon. Organ meats and bone broths contribute to complete digestion. Green Pastures fermented cod liver oil is a VERY beneficial supplement for everyone.” – Pati Thomas, C.N.
Animal Proteins Require Animal Fats for Digestion
Only animal fats, not plant fats, contain the activators that enable our bodies to digest and assimilate animal proteins, so be sure to consume animal fats i.e. butter, clarified butter, ghee, which is casein free, fish oil/fermented cod liver oil, etc. with animal proteins.
Plant Proteins Require Fat for Digestion
Plant proteins, minerals and other fat-soluble vitamins and nutrients are made bio-available with either animal or plant-based oils and fats.
Consume animal fat with animal protein, and animal or plant-based oils or fats with plant proteins, minerals and other fat-soluble nutrients so they can be adequately digested and become bio-available.
The Weston Price Diet
According to the Weston Price Diet, humans achieve perfect physical form and perfect health when they consume nutrient-dense whole foods and the vital fat-soluble activators found exclusively in animal fats. So, organ meats, bone broths, eggs, raw organic dairy and cod liver oil are some of the nutrient-dense foods included in this diet.
The South Beach, Atkins and Ketogenic Diets
While the South Beach and Atkins Diets address the sugar-impact of carbohydrate consumption, the Ketogenic Diet emphasizes healthy fats in lieu of sugary foods. The Ketogenic Diet supports the fact that the human body is designed to take in healthy fat and convert it to the sugars (glucose) it can metabolize.
The Standard American Diet
The human body is NOT designed to handle the high sugar and carb content of the Standard American Diet (calorie-rich and nutrient-poor). Cancer consumes sugar… not fat (unless it has mutated to do so). Fruits are typically high in sugar. However fruits like coconuts and avocadoes are not high in sugar. In fact, an entire avocado has only about 1 g of sugar, with healthy fiber and fat content.
Diets high in sugar and carbs promote cancer.
Put Healthy Fats in Your Diet
Healthy fats (including some saturated fats) should be a part of everyone’s daily diet. So in addition to your daily supplements, consider:
Consume healthy fats like: healthy nuts (good for minerals and fiber too), nut butters, avocados (considered a fruit), eggs, (raw) dairy and oils like olive, coconut, fish and cod liver (all organic and/or cold-pressed, extra-virgin, etc.) Consider 11 Best Healthy Fats for Your Body by Dr. Axe (free subscription membership may be required).
Consume animal fats with animal protein and animal or plant fats/oils with plant proteins and fat-soluble nutrients.
Pick your healthy fats based on the ones your body likes the most, without triggering an immune/inflammatory reaction.
Healthy versus Unhealthy Fats
Monounsaturated fats are typically liquid at room temperature, but solidify when refrigerated, while saturated fats are usually solid at room temperature. Hydrogenated fats, which are liquid oils processed into a solid form, often contain trans-fatty acids which are cancer-causing and contribute to heart disease.
Monounsaturated Fats – Healthy: Avocado, nuts, and vegetable oils, such as canola, olive, and peanut oils. Monounsaturated fats may help lower your “bad” LDL cholesterol and keep “good” HDL cholesterol levels high. But eating more unsaturated fat without cutting back on saturated fat may not lower your cholesterol. From Types of Fats.
Saturated Fats – Necessary: Animals and dairy, ie butter, cheeses, creams, ghee, suet, lard, coconut oil/milk, palm oil, fish oil/fermented cod liver oil and fatty meats. From Benefits of Healthy Fats: Saturated fatty acids: make up at least 50% of the cell membranes, creating stiffness and integrity; play a vital role in the incorporation of nutrients into the skeletal structure, where at least 50% of dietary fats should be saturated; guard the liver from alcohol, medications and other toxins; and improve the immune system.
Hydrogenated Fats -Unhealthy: Margarine, fast foods, many processed and packaged foods and baked goods, and fried foods. Their trans fatty acids raise blood cholesterol levels and increase heart disease risk more than saturated fats.
Organic vs Non-Organic Fats
Fats from non-organic sources of dairy, meats, oils, and nuts can contain large amounts of organochlorines that may increase the risk of cancer. On the other hand, fats from organic olive oil and organic butter can reduce the risk of breast cancer because they contain some of the healthful phytochemicals that stop the initiation and progress of breast cancer.
One Swedish study reported that monounsaturated fats, like those found in olive oil and canola oil, reduce the risk of breast cancer by 45%.
Look for organic, first cold-pressed, extra- virgin olive oils in containers that reduce sun exposure and heat, which can destroy essential fatty acids. Avoid using excess heat with oils, which can destroy essential fatty acids and create damaging free radicals.
Another study finds that Greek women who eat olive oil more than once a day can reduce their risk of breast cancer by 25%. On the island of Crete, which has some of the lowest rates of breast cancer in the world, women get up to 60% of their calories from fat.
However, most U.S. prevention diets limit dietary fats to 20%-30% of daily caloric intake.
Essential Fatty Acids (EFAs)
Many researchers agree that 10-20% of daily caloric intake should be in the form of essential fatty acids, EFAs, referred to as Omega-3s and 6s. (Omega 9s are synthesized in the body, so they are not considered essential.)
Fish Oil and Omega 3 Reduce Inflammation
Current research indicates that the Omega 3s have therapeutic benefits in reducing high triglycerides, lowering hypertension, regulating irregular heart beat as well as assisting in learning disorders, infant brain development and menopausal discomforts.
Health Benefits of Omegas 3 and 6
Some Omega 3s and 6s can aid in improving diabetic neuropathy, rheumatoid arthritis, PMS, skin disorders such as psoriasis and eczema, and cancer treatment. Fish and flax seed are rich in Omega-3s, while borage, black currant and evening primrose oils are rich in Omega-6s:
Common Sources of EFAs
Omega 3
Omega 6
Omega 9
black currant seed/oil; canola oil; fish/oils; flax seed/oil; hemp seed/oil; soybean/oil; walnuts/oil
black currant seed/oil; borage oil; canola oil; corn oil; evening primrose oil; flax seed/oil; hemp seed/oil; pumpkin seed/oil; safflower oil; sesame oil; soybean/oil; sunflower seed/oil; walnuts/oil
almond/oil; avocado/oil; butter; cashew/oil; filbert/oil; hazelnut/oil; land-animal fat; macadamia/oil; olive/oil; peanut/oil; pecan/oil; pistachio/oil
Our Diets are Already High in Omega 6
The typical American diet is already rich in Omega 6s and can render Omega 6 to Omega 3 ratios of 20:1 to 50:1. While it is important to get both forms of essential fatty acids, experts suggest adding Omega 3s to our diets while simultaneously reducing Omega 6s.
Consume More Omega 3s
Studies indicate that the risk of developing breast cancer decreases as the ratio of Omega 6 to Omega 3s approaches 1:1. Hence the need to add Omega 3s, which commonly involves flax and/or fish oil supplements.
A natural form of vitamin E with mixed tocopherols and tocotrienols (groups of antioxidants) is a good complement to EFAs, and is good for breast health and cancer prevention.
Eating the right type and ratio of fats can be helpful in reducing the risk of breast cancer.
For More Information
Fats that Heal Fats That Kill by Udo Erasmus.