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Best Fats To Eat For Optimal Health & Weight

What are the best fats to eat? The idea
of low carb and high fat diets called ketogenic diet are sweeping the nations and
thousands of people are having great great results in losing weight and
getting healthy, but we also have to understand why the fats are healthy and
why they’re not healthy and that way we can not only lose weight but we can
sustain health in the long run because it’s very possible to eat the wrong kind
of fats lose the weight and appear to be healthy in the short term but we all
want that health for the long term coming right up am Dr. Ekberg with
Wellness For Life and if you’d like to truly master health by understanding how
the body really works make sure that you subscribe and hit that notification bell
so that you don’t miss anything the best fats to eat are the ones that are
naturally occurring in food already and then we’re talking about meat fish
avocado nuts and seeds but of course these have to live and grow in a way
that’s natural and normal and healthy so if we eat meat there’s nothing wrong
with that and yet the fattiest piece of meat you can as long as it is grass-fed
and organic the same thing with the fish eat the good fish the tasty fatty fish
but make sure that it is a healthy that they raised it healthy that it’s not
farm raised that it it is wild caught and that it is one of the species that
doesn’t have a whole lot of mercury so you want to find something kind of low
on the food chain so most small fish and salmon are generally totally fine the
larger predatory fish like tuna and swordfish etc. They often have tons and
tons of mercury because they’re high on the food chain and they accumulate these
things over time avocado is a great great food eat as
much as you can nuts and seeds are also great but you
want to try to eat them raw and it also shouldn’t be the majority of your
your food it shouldn’t be like its own food group because it has a lot of Omega
6s and you can throw off the balance a little bit but in general as long as you
eat things that are healthy and natural then the fats occurring in these foods
are protected as long as they’re in the food and as long as they’re uncooked so
you cook them minimally or you eat them raw and that’s how you get the good fats
out of them so these fats could be saturated or polyunsaturated or
monounsaturated and the more saturated fat is the more stable it is because
it’s saturated it doesn’t get oxidized but the main key is they should be
unprocessed so the other category of fats besides naturally occurring are the
added fat so sometimes it’s hard to get enough calories to get enough fat to
sustain a ketogenic diet especially if you’re very insulin resistance and you
have to cut your carbs way way way back by only eating naturally-occurring fats
and this is where you can go to some added fats and when people ask me what
fats to add I’ll tell them three things above all others because they’re
inexpensive they’re generally good quality available and I’m talking about
butter extra virgin olive oil and extra virgin coconut oil because you can find
these in lots and lots of places you can find grass-fed organic butter you can
find extra virgin organic olive oil and same thing with coconut oil then if you
like you can also if you find good quality you can also use lard or bacon
fat so why are these the good ones because they are saturated and therefore
they are stable and the worst thing about a fat is when it gets rancid
because now it’s toxic and it doesn’t matter how healthy it used to be a week
ago or a couple of days ago once it’s rancid now it’s poison to your body so
these are essentially the things that stay fresh without needing
even refrigeration you can prolong it with refrigeration but they really don’t
need a whole lot of refrigeration and in the fridge or freezer they’ll keep for
for months and years the only other fat that we want to talk
about are cold-pressed oils so there are certain things that you can get
cold-pressed and we’re talking about things like flaxseed and walnuts and
macadamia and think and avocado so if these things are truly processed
cold-pressed and they haven’t done anything else to them they haven’t
filtered them they haven’t heated them they haven’t refined them in any way
then this is still a healthy food but it is very very very sensitive to heat and
oxygen and it has a terrible shelf-life and the other thing that people don’t
like or don’t know about these that is if if they’re healthy then they’re also
gonna have a very strong flavor so a truly unrefined cold-pressed avocado oil
is gonna have a very very strong flavor same thing with with walnuts or
macadamia it’s gonna have a strong flavor of the food it’s made from so
therefore if you use it for salad dressings then it’ll pretty much take
over so if you like that that’s still perfectly fine just keep in mind that
they have a short shelf life and they need to be kept in the fridge or even
freezer to last for any amount of time what makes these good again is that
they’re minimally processed and for the top five here they are saturated and
that’s why they’re stable the cold-pressed is very unstable because it
is made from plant material and there’s gonna be a lot of unsaturated Poly-unsaturated oils in there to react with the oxygen so it’s healthy as long as you
keep it cold so that’s the main thing to understand about fats that these we use
for fuel primarily and these have some other more detailed purposes but
saturated fat is not bad as long as you keep your carbs down because in the
absence of insulin you’re going to burn these fats for fuel and they’re going to
be very satisfying you’re going to eat less often you’re gonna eat less total
amount of food because they satiate you very well so eat unprocessed minimally
processed and the butter extra virgin olive oil and the extra virgin coconut
oil are the ones that are widely available they’re inexpensive and they
have a stable long shelf life you know some people who need to know this please
share this information so that they can get healthier too and if you’re new to
this channel and you enjoy this sort of content where we learn more about how
the body actually works and the reasons behind the scenes make sure that you
subscribe and hit that notification bell so that we can keep this content coming
your way thanks for watching

Randall Smitham



  1. Lisa Milena Music Posted on August 3, 2018 at 4:17 pm

    Thank you Dr. Sten. I have been taking CO-Q10. Discontinued the statins. My dr. didn’t agree nor disagree.

  2. BK42 Channel Posted on August 3, 2018 at 4:44 pm

    Thank you doctor I'm always on a diet control!
    I got a special thank s for you on my channel 🙂

  3. spive21 Posted on August 3, 2018 at 4:44 pm

    love my grass fed butter and olive oil. i think they are wonderful for your health.i used to work for "meals on wheels" years ago, and i noticed that ALL of the very old people (90+ yrs old) people had 3 things in common. they all ate real butter, which was not even kept in fridge, bacon and either drank whisky or sherry every day!

  4. knightrandom Posted on August 3, 2018 at 4:54 pm

    Thanks for the info u always have helpful info that helps keep up the good work

  5. Happy Trails Hiking Posted on August 3, 2018 at 7:34 pm

    We are going to be talking about this on our 30-day Workout Challenge Live stream next Wednesday! This is a really hard thing for most people to grasp! Thank you for sharing it!

  6. SabbyBG Your Indian Abroad Posted on August 3, 2018 at 8:29 pm

    this is so valuable

  7. Mette Harter Posted on August 3, 2018 at 8:42 pm

    I still have a hard time accepting that I can have butter and feel good about it… I love it

  8. Stuart wimbles Free Your Mind art Posted on August 4, 2018 at 1:13 am

    Hi Sten. On the subject of fish, I buy frozen fish, which is frozen fresh at source and is often much cheaper. Is this good to eat? as fish sold at a fishmonger is allegedly already 7 days old before you buy it, hence the fishy smell. What is your advice please? Thanks

  9. Rocky And Derrick Show Posted on August 4, 2018 at 10:46 am

    My dad said this is really helpful!!!!👌👌👌

  10. Susan Brownell Posted on August 4, 2018 at 2:42 pm

    Great video as always!

  11. Lina Koh Posted on August 4, 2018 at 5:07 pm

    Thank you Dr Ekberg.. valuable advise and learnt more with each vid you share !

  12. Little Voice Posted on August 4, 2018 at 5:38 pm

    What do you think about the fat in non GMO soya, whole olives and raw cacao?

  13. Dr. Sten Ekberg Posted on August 4, 2018 at 7:21 pm

    Want to learn more about fats and oils? Watch this Oil Review https://www.youtube.com/watch?v=xDbUrPUFX_Y&list=PLpTTF6wMDLR5tfTbwXoDbQ2RsYj6_fvFI

  14. Fadi Salem Posted on August 5, 2018 at 1:30 pm

    Great video doc as always. My question is with nuts tho is peanuts and/or peanut butter actually bad for you because of the Mico toxins it contains from the mold by being grown on the ground and as well being high in omega 6s?

  15. The Laughing Lion Posted on August 5, 2018 at 4:54 pm

    Too many Americans eat more added fats… unfortunately

  16. isitebuild Posted on August 6, 2018 at 2:05 pm

    Reminds me about the experts saying nit to eat butter because it contains too much fat only to be disproved later.

  17. Knight Flyte Productions Posted on August 17, 2018 at 2:45 am

    Enjoy watching your informative videos, thank you Dr Sten.

  18. Joseph Manoah Posted on October 5, 2018 at 3:59 pm

    Thanks for d splendid insight,Sir 👌

  19. Young Rugged And Raw Posted on October 11, 2018 at 5:38 pm

    what about mackerel fish? Butter is hard to find in my country…When you read on the back of the package it says 68% palm oil..palm oil? no Thanks.

  20. jnnjnj Posted on January 2, 2019 at 3:44 am

    Sir, Thanks. I have been seeing many videos on 'saturated' fat (bad), and 'unsaturated fat' (good), but not able to see which one makes HDL high and LDL down.
    Some place it says 'saturated' is good, so confused. Also dark chocolates contains more 'saturated' fat, Kindly clarify. thanks

  21. Modela Slim Posted on March 5, 2019 at 2:33 am

    So much to learn from here…very informative video i enjoyed watching will definitely share.

  22. Иван Саныч Posted on March 11, 2019 at 9:30 am

    Olive oil is not saturated. It has only 17% saturated fats, and 82% unsaturated. It is high (69%) in oleic acid, which is monounsaturated. So, it cannot be a stable fat and stand in one row with coconut oil and butterfat.

  23. Krishnan Narayanan Posted on April 10, 2019 at 2:48 pm

    great video. txs doctor

  24. Imyour Trance Posted on April 14, 2019 at 12:50 pm

    Yehey nuts, but which nuts doc?

  25. Simba Chowi Posted on June 24, 2019 at 4:14 pm

    In India we use lot of cold press mustard oil for vegetarian dishes. New to ur channel thanks for helping us

  26. Sam Tan Posted on August 26, 2019 at 11:25 am

    I have been reading or watching a lot of Keto food stuff and I can only say I find more conflicting in how you all select what is more or less healthy or is good or not good especially for food that are not of carbs type or sweets or sugar but actual food stuff, meat…etc What I take from all this is either you guys do not know and guess or you are playing too safe or really is how it WORKS FOR YOU and you are telling people what work for you Should work for other's type of body…etc

    We have been mislead by the best and doctors for decades aND NOW i FEEL when what you have to offer to us, I have to really question if you got it wrong partially or entirely. I think we all watching need to take everyone's claim in the real world or YouTube with a pinch of salt. No pun intended. There is too much noise out there and it is not like we have a lot of scientific proof but PERSONAL FEELINGS about it and unscientific observations that is not measure properly and documented.

  27. OfftoShambala Posted on September 1, 2019 at 1:52 am

    Olive oil goes rancid very fast. And most olive oils on the market are cut with bad oils.

  28. Eric Nagler Posted on September 30, 2019 at 8:43 pm

    I find the background music annoying.