The Foreign Service Journal, March 2019

30 MARCH 2019 | THE FOREIGN SERVICE JOURNAL Don’t Fear Natural Fat I learned from svelte and active French grandmothers that saturated fat from quality natural sources can, in fact, be your dietary friend. Studies such as the 2016 Minnesota Coronary Experiment and the more recent international “PURE” study published in The Lancet suggest that saturated fat is not the villain it was once made out to be. In my own experi- ence and that of my family and friends, a meal high in quality fats and low in sugars and grains is not only rich in nutrients, but promotes stable blood sugar and satiates, so one is less likely to snack. Try going back to a breakfast of bacon and eggs, or some combination of protein and fat (such as lunch or dinner left- overs), rather than low-fat yogurt or cereal, and see whether your energy levels and mood become more balanced. Dr. Catherine Shanahan, science director for the Los Ange- les Lakers and author of Deep Nutrition: Why Your Genes Need Traditional Food , suggests embracing meat on the bone and slow-cooked meat dishes while avoiding industrial seed oils (e.g., canola, corn, cottonseed, soy, vegetable). She believes the polyunsaturated fat in these oils lingers in our blood stream and causes oxidation in our cells—like rust on a nail— which can lead to a host of health issues. According to Shanahan, our bodies are not programmed to break down these oils the way we can break down animal fats. I suggest replacing these industrial oils with more natural sources such as butter, duck or goose fat, lard, tallow, coconut, olive or avocado oils. These healthy fats are rich in nutrients, help you digest the fat-soluble vitamins in your vegetables and leave you feeling satisfied. Mackerel Economics Seek out small, fatty, cold-water fish such as anchovies, sardines and mackerel. These are packed with nutrient-rich Omega-3 oils and, because they are lower on the food chain, may contain fewer heavy metals and toxins. Moreover, they are often among the least expensive fish at the market. I learned from svelte and active French grandmothers that saturated fat from quality, natural sources can, in fact, be your dietary friend. Spices for sale at an outdoor market in Aix-en-Provence. TANIATESCHKE