Good Fat, Bad Fat

Good Fat, Bad Fat

For over 40 years, the fear of saturated fat was widespread in the United States as a result of the previous U.S. Dietary Guidelines urging us to limit its consumption. This dietary advice was based on the assumption that saturated fat raises the risk of heart disease. However, a 2014 article in the Annals of Internal Medicine concluded there is no evidence to support the notion that saturated fat increases the risk of heart disease.

Suddenly, fat was like a prisoner who had been given a life sentence but released on new evidence that proved its innocence. Saturated fat like coconut oil, and monounsaturated fat like the oil found in avocados, nuts and other vegetable sources, became the “fad fats” overnight.

In fact, some diets, like the increasingly popular Keto Diet, promotes the concept of “eat fat and burn fat.”

Some of you may have tried to load up on fat based on this concept but found that it didn’t work for you. What gives?

Well, if you apply the lens of bio-individuality, it turns out that this motto only just applies to Types O and B, but not Types A and AB, because the former enjoys a high level of intestinal alkaline phosphatase (IAP), an enzyme in the digestive tract that helps to break down fat and protein, whereas the latter has a very low level of that. You can read more about this here.

The type of fat matters. For Types O and B, who benefit from a higher proportion of fat in their diet than the other two blood groups, 100% grassfed red meat is a good choice, as it contains a higher level of an unsaturated fatty acid known as conjugated linoleic acid (CLA), which helps to burn fat, whereas feedlot-raised beef is much less efficient in this regard. Grassfed beef is particularly beneficial for Type O, acting like medicine, whereas it is neutral for Type B. Type B can enjoy grassfed lamb, which acts like medicine for them.

Ghee is a good fat to include in your diet, as it has gut-healing qualities. In addition, it has an elevated level of CLA, which is thought to have anti-cancer properties. Ghee increases the intestinal microbiome for all blood types, is beneficial for the Non-secretors under Type B and AB, neutral for the rest, and beneficial for all GenoTypes. It is actually quite simple to make ghee at home. I teach it in my online cooking course. Click here to access the course.

Another oil that is good for all is olive oil. When in doubt, always go for olive oil. There has been concerns of olive oil having a low smoke point and hence unsafe for certain cooking methods. However, a recent study has found that extra virgin olive oil (EVOO) displayed a high level of oxidative stability, producing lower levels of trans fats and other byproducts when compared with other oils that had higher smoke points.

If you do want to use oil that has a higher smoke point, I would recommend rice bran oil, which has a really high smoke point (232 °C/450°F). I like using it for stir-frying or the occasional deep-frying and even for baking, as it has a neutral taste and works great in all types of dishes. Rice bran oil is beneficial for Type A Non-secretors, Type B Secretors and all Type O, neutral for the rest. If you follow the GenoType system, it is beneficial for all except Warrior (avoid). It may be difficult to find rice bran oil in your local supermarket. I usually order it online. Here is my favorite brand.

One oil that I would suggest you drop is canola oil. While it is neutral for Types A, AB and O Secretors, and an avoid for Types B and O Non-secretors, the process by which it is produced presents many risks to our health. Most canola oil these days is partially hydrogenated which creates trans fat in the final oil product. The process of hexane solvent extraction in the making of this oil creates further trans fat, not to mention that the chemical hexane is a neurotoxin.

What about butter? For years, it has been demonized and margarine has been the fat of choice for those who want to avoid heart disease. However, butter’s reputation has been redeemed somewhat by the above-mentioned Annals of Internal Medicine article. In fact, butter made a comeback after Mark Bittman published his column in The New York Times, Butter is Back.” While butter is not necessarily the demon that it had once been portrayed, and margarine isn’t as angelic as it once was deemed, butter is still something that you would want to eat sparingly—unless you are a Hunter, Teacher or Nomad (per GenoType system), for whom butter is beneficial. It is an avoid for Types A and AB, as well as Explorer and Warrior, and neutral for Types B and O, as well as Gatherer. When eating butter, choose grassfed butter over conventional butter. Better still, use grassfed ghee or clarified grassfed butter whenever possible.

As for coconut oil, it has become extremely popular in recent years due to the popularization of the Keto Diet and its promotion by certain natural health practitioners. But it might be helpful for you to learn why it isn’t such a great source of fat for the majority of people—except for Type O Non-secretors, for whom coconut oil is only neutral, as well as Teachers and Nomads, for whom it is beneficial. (Note: Type O Non-secretors make up about 20% of the Type O population, who in turn make up about 44% of the U.S. population.) You can read more about the biochemical reasons why coconut oil is not recommended for most people here.

Below are some articles about margarine and plant-based butter that might interest you:

A Brief History of Margarine

The origin of margarine

Plant-based butter

Are Meat Replacement Products Really Better for Your Health and for the Planet?

Are Meat Replacement Products Really Better for Your Health and for the Planet?

Recently, when working at my local food coop, I was assigned the task of stocking food in the freezer section. I found a type of sausage called “Beyond Sausage,” a type of plant-based faux sausage made by the company Beyond Meat. It claims to be the first-ever plant-based sausage in the world. By the look of it, it really resembles a real sausage. I was surprised at the number of boxes that I had to stock — usually I would find one or two boxes of the same product for stocking each time, but for this item, I found five boxes sitting on the U-boat, ready to go into the freezer — and ready to be snapped up by my fellow coop shopping members. Next to the faux sausages lied the faux burgers, “Beyond Burgers,” which were almost as popular.

To be honest, I was a little late in becoming aware of these popular meat replacements — simply because I don’t eat them. I eat real meat instead. But apparently, these items have taken the vegetarian and vegan community by storm, and are equally embraced by consumers who have decided that eating a plant-based diet or “mostly plants” to be highly beneficial to both their health and to the planet’s health.

The trend has become so popular that even mainstream burger joint Burger King has included one such fake burger — the Impossible  Burger — as its regular menu item and in so doing, turning plant-based fake-meat fast food into a norm.

The increasing popularity of plant-based faux meat products has led to a great deal of controversy in terms of their nutritional values, health impact and environmental footprint.

In terms of the health aspect, let’s look at the ingredients of these faux sausages and burgers.

The Impossible Burger contains a mix of wheat (a very problematic ingredient for most people — a subject to be dealt with in a future post), coconut oil, potatoes and “heme.” The “heme” used in this burger is not real “heme,” which is what gives meat its look, taste and texture, plus readily absorbable iron. The “heme” is a heme-like protein released by the primary ingredient — soy leghemoglobin created by genetically engineered yeast.

All of these are red flags when it comes to the safety and nutritional values of the Impossible Burger.

[Updated on 9/27/2019: The Impossible Burger has just been tested positive for glyphosate by the Health Research Institute Laboratories. Glyphosate is known to the State of California to cause cancer and the World Health Organization says it is “probably carcinogenic to humans.”]

While the Beyond Sausage and Burger do not contain GMO ingredients, their ingredients are equally questionable in terms of their nutritional “benefits.”

Beyond Sausage and Beyond Burger contain close to 20 ingredients each, including refined coconut oil, pea protein isolate and “natural flavor,” which is anything but natural (oftentimes they are artificial flavors derived from corn, such as MSG).

The main ingredient, pea protein isolate, comes from the yellow variety of the common pea (“neutral” for all blood types). Pea protein isolate contains anywhere between 75%-90% protein, with most of the starch and fiber removed. However, any time you see a wholefood turned into an isolate, the food itself is altered and less wholesome.

Other ingredients like sunflower oil and potato starch may look harmless, but in fact, these are cheap ingredients often used in processed food that help improve the texture, and if we look at their food values according to Dr. Peter D’Adamo’s food database, sunflower oil is an “avoid” for Type O, Type AB and Type B Non-secretors. It is only neutral for Type A and Type B Secretors. Under the Genotype system, it is an “avoid” across the board. Potato is an “avoid” for Type A and O (which comprise the majority of our population) and Type B Non-secretors, and an “avoid” for all Genotypes.

The ingredients of Beyond Burger is worse: It contains maltodextrin and ascorbic acid, both of which are corn-derived additives that are inflammatory. Corn is an “avoid” for all blood types except for Type A Secretors, and is an “avoid” for all Genotypes.

Is Eating Less Meat Really Better for the Planet?

Many people who turn to plant-based meat products don’t just do it for the sake of their health. They also are conscientious folks who are concerned about the health of our planet. However, will switching to faux meat really solve the problem and heal our sick planet? Many scientists and practitioners of regenerative agriculture have voiced their concern about the misguided view that eating less or no meat will automatically reduce greenhouse gas emissions and solve the complicated web of problems leading to climate change.

Below, I’ll share with you some articles that deal with this important subject:

Is grass-fed beef really better for the planet? Here is the science

Excerpt: “Returning cattle and other ruminants to the land for their entire lives can result in multiple benefits, according to organizations like the Savory Institute, including restoring soil microbial diversity, and making the land more resilient to flooding and drought. It can boost the nutrient content and flavor of livestock and plants. And because grasses trap atmospheric carbon dioxide, the grass-fed system can also help fight climate change. But it does require more land to produce the same amount of meat.”

Is the “Eat Less Meat” Based on Sound Science?

This is one of the best articles I’ve come across that addresses the issue of eating meat and climate change. The message: Don’t blame the cow (or animals), but the way in which they’re raised. A plant-based diet based on products from Big Ag could be worse for health and the environment.

Excerpt: “There are many, many ways to raise meat, and dismissing all meat as being destructive is asinine because it ignores the significant variation in production methods and ecosystems in which meat can be produced,” says Ariel Greenwood, who is co-owner of Grass Nomads LLC, a company that helps clients sustainably manage their grasslands.

“…the reality is, eating meat is really not the problem and giving it up could cause more harm than good,” says Nicolette Hahn Niman, the well-known vegetarian rancher from BN Ranch.

This article published by the Organic Consumers Association points out that fake meat is not the solution to the climate crisis. The widespread system of factory farms (Concentrated Animal Feeding Operations) and GMO corn and soy farm operations are the true culprits of environmental pollution in the United States.

[An update to this post on November 10, 2021] While the 26th UN Climate Change Conference of the Parties (COP26) was taking place in Scotland, this article in The Spectator rightly pointed out that “not all plant food is equally beneficial and not all meat, fish and dairy is equally problematic. In fact, locally produced meat from animals grazed on grass or salt marshes, kept in low densities on impoverished hillsides, is not just unproblematic; they’re part of the solution to a regenerative agricultural system that can increase the diversity of our plant, animal and insect life. By contrast, eating soya based proteins from crops produced on the other side of the world is actively damaging to the environment. Ditto much of the fashionable components of a vegan diet imported from far flung countries.”

These points should be obvious by now, but the truth often gets blindsided or lost among the noises made by militant vegans, who are attempting to convince the whole world to shun meat consumption.

Why Is Ditching Real Meat for Fake Meat a Bad Idea?

From the nutritional point of view, meat, especially grass-fed red meat, is essential for people of Type O blood to thrive in every aspect of their physical and even mental health. Grass-fed red meat not only provides the basic building blocks for Type O people’s muscles, but it also is a significant source of calcium, believe or not (Type O’s high stomach acid level breaks the meat down and extracts calcium from it). The high proportion of CLA (conjugated linoleic acid) in grass-fed meat also contributes to weight loss thanks to its ability to burn fat.

Type O folks make up roughly 40% of the U.S. population, and much more in certain parts of the world (e.g. the majority of the population in South America), and their diet need to consist of at least 40% animal protein. A plant-based diet — especially one based on cheap protein made with GMO agricultural products such as soy and corn, as well as wheat desiccated with glyphosate — will cause tremendous harm to the majority of the population, particularly Type O. Type Os who go on a vegan diet full out, as I once did, would risk wrecking their health in the long run.

Type B folks also benefit from a balanced diet, with at least one-third of their protein derived from animals. The other blood types, A and AB, need much less meat in their diet to sustain good health. However, Type AB does need about 20% animal protein, whereas Type A would have better health with a small amount of animal protein — preferably fatty fish.

There is a better way, but it calls for the overhaul of the agricultural industry and replacing it with sustainable, regenerative, small-scale farming practices, as well as other corresponding, profound changes in how we organize our economic structure and our communities. It is a conversation that I hope will be taken up by every community, big or small, as it concerns our future food security and our long-term health.

Pasture-raised cows
Cattle raised on open pastures provide beef with the highest nutritional value and contribute not only to the health of Type O people but also to the health of our planet.

How and Where to Choose Grass-fed Beef

Having seen how eating meat, especially grass-fed meat, is not really a bad thing for the climate, but quite the contrary, this may help those whose health actually benefit greatly from it (particularly Type O folks) diffuse any guilt that they might have felt about eating meat. For a more anthropological and philosophical approach that would help those who have deep-rooted ethical conflicts about eating meat, check out Charles Einseinstein’s book “The Yoga of Eating.”

If you are Type O and rely on beef for your good health,  how do you ensure it is from a healthy source, and on top of that, how do you make the choice so that you won’t be contributing to worsening environments?

Here are two articles that I recommend:

A Livestock Farmer’s Response to the Amazon Fires

As mentioned in the above article: “…not all grass-finished or “grass-fed” beef is created equal: It may come from my friends down the road who rotationally graze their cattle on mixed grass and legume pasture, or from a faraway rainforest ecosystem utterly vital for planetary stability. One 2017 report from Stone Barns Center found that 75 to 80 percent of grass-fed beef sold in the U.S. is imported.”

Do you know where your meat comes from?

The article states that at least 75 percent of the grass-fed beef consumed in America comes from Australia, New Zealand or Uruguay. It quotes Carrie Balkcom, executive director of the American Grassfed Association: “Consumers want to know when they go to the market that the grass-fed meats they are buying are from these farms and farmers. Farmers that are restoring and regenerating their farms. Farmers and farms that are preserving and restoring their rural economies.”

So, choosing farms that practice regenerative agriculture — and better so, farms that are near you — not only helps the planet as a whole but also helps support the local and domestic economy.

Lastly, it would be useful to know how to read meat labels. Check out this article by Consumer Report.

After synthesizing all the information above, I would recommend buying beef that is labeled 100% grass-fed and grass-finished, or organic. Preferably it should come from small-scale family farms that practice sustainable, regenerative agriculture.

If you do not have access to local farms or butcheries that sell 100% grass-fed beef, there are online shops that can deliver this type of quality beef to your doorstep.

Is Eating Chicken Really Better for Your Health?

Is Eating Chicken Really Better for Your Health?

How do you shop for chicken that’s raised in the most nutritious and humane way?

On the other side of the equation, more and more consumers are ditching beef for health and environmental reasons. For those who have not opted for vegetarian protein as an alternative, chicken has become the popular choice. In fact, it is the most popular and cheapest form of animal protein consumed in the United States. However, is the switch to this kind of “white meat” really healthier and better for the environment?

When it comes to health, it may surprise you that chicken meat is not beneficial for the majority of people. What I meant by “beneficial” is based on the science behind the Blood Type Diet. When a certain type of food is beneficial, it means that it acts like medicine and has healing effects on your body. It could improve your metabolism, increase your energy level, contribute to the diversity of your gut microbiome (which is the basis for a stronger immune system), reduce systemic inflammatory and prevent many chronic diseases. But if you look at the value of chicken meat on the Blood Type Diet database, created by Dr. Peter D’Adamo, you will find that it is an “avoid” for Type B and AB folks, and only a “neutral” for Type A and O folks. It is an avoid particularly due to the lectins in the chicken muscles causing negative effects in Type B and AB bodies. I have heard, over the years, about people of these two blood types having completely healed from arthritis, general joint pain and other ailments after having eliminated chicken from their diet.

As for Type A and O, the meat being “neutral” means that while it provides certain nutrients that can contribute to the diversity of their diet, it does not have actual medicinal effects. In fact, for Type O, grassfed red meat such as beef and lamb are much more beneficial than chicken. In fact, this type of red meat contributes to efficient muscle building, sustained energy level, better metabolism and even weight loss (as the high CLA content helps to burn fat). For Type B, beef is neutral whereas lamb is beneficial.

If you know about Genotypes, which another of Dr. D’Adamo’s system that looks into more of our genetic heritage and its relationship with food, click on the checkbox above the section “GenoType Diet”. You will find that chicken is only beneficial for the Hunters, a “neutral” for the Explorers, and an “avoid” for all the other types. Hunters are found exclusively among the Type O population, which means a certain percentage of Type O folks will benefit from it. I am a Hunter Genotype but since I am using the even more refined food list generated by the SWAMI software, which takes into account not only our blood type, but also our genetic attributes, personal and family health histories and more, chicken is only a neutral for me. (SWAMI takes into account individual differences even within each blood type and Genotype, and is the ultimate personalized food list designed to help align your genes to your body type, assisting in turning on the “good genes” and turning off the “bad genes.”)

From the perspective of the health effects of chicken on our individual bodies, it can be said that the meat really does not benefit the majority of the population.

Having said that, if you are Type A, O, a Hunter or Explorer, you can definitely enjoy some chicken from time to time. But how should you go about choosing the right type of chicken to ensure its nutritional value and safety?

How to Shop for Chicken

Well, since I do consume chicken about once a week, I myself am curious about the answer to the above question. Last week, when I worked at my local food coop, I happened to be assigned the task of pricing chicken products. While at the task, I chatted with my team leader, Margie, who is responsible for procuring and stocking all meat products at the coop, and has worked at a small-scale farm in Upstate New York. I learned so much from her that I’m going to share some tidbits with you below:

  • Free-range chicken does not necessarily mean the chicken can roam around and forage. It just means they have some space in the barn to walk around rather than sitting in a cage all day long. The space and time for them to move around can be really limited.
  • Since free-range and cage-free chicken’s movements are limited, they are fed with the same type of chicken feed as the caged ones. This means they are grain-fed with mostly corn and/or soy.
  • Pasture-raised chicken are the ones that are allowed to roam freely on a pasture (fenced for protection from predators) and are given shelter in a chicken coop at night. However, due to the need to feed demand, the majority of their diet is still chicken feed, which means mostly corn and/or soy, with about 30 percent from foraging seeds, plants and worms on the pasture. This came as a surprise to me, and rather disappointing, to be honest.

My research shows me that less than 1% of chickens sold in the United States are raised as “free-range,” and not all “free-range” chickens are also fed with organic feeds. But all chickens labeled as “organic” must also be “free-range” or “pasture-raised.”

While the taste and nutritional value of truly pasture-raised chickens found on small-scale farms are superior to those of conventionally raised chickens, what we find in grocery stores are compromised on both counts. However, unless you are lucky enough to be able to raise your own chickens or have access to a nearby small-scale farm, you are likely to have to make some compromises like I do. In this case, it helps to try our best to find the best sources based on the way the chickens are raised and fed.

The same principle applies to eggs. The best eggs–both in terms of nutritional value and taste–are the ones laid by pasture-raised hens on small-scale farms.

Reading Labels on Chicken Products

Based on what I have learned from Margie, it is best to purchase chicken that is labeled “USDA Organic” and/or “Animal Welfare Approved”/”Certified Humane Raised and Handled.”

There is also another type of label called “Green Circle,” which can be found at the coop. This is more of a product that addresses the economic and environmental impacts of food waste. Scraps from commercial kitchens are collected to be made into chicken feed, thus completing the “circle” of food in a closed loop.

Margie also told me about how brand names like D’Artagnan and Murray’s, which can be found at the coop, are “aggregates,” which process poultry from contracted farms. This means there can be variances in the practices among individual farms.

It is also important to understand some of the marketing nonsense that gets printed on the packaging of chicken products. For example, since the use of artificial hormones is prohibited in poultry production in the U.S., the phrase “No artificial hormones added” is virtually meaningless. However, the use of antibiotics is allowed, and if you are concerned about its use, look for labels like “Raised Without Antibiotics.”

Be sure to check out the list of food labels on chicken products as shown on the link below. They are recommended by Food Print, an advocacy of sustainable food production as an alternative to the existing industry food system.

Do you have insights or comments to share regarding chicken? Please leave a comment below.

‘Open sesame!’ – Where I source my meat

‘Open sesame!’ – Where I source my meat

From time to time I’d like to share shopping tips with my readers. After all, what makes any dish truly special is the ingredients you use. Fresh and healthy ingredients can turn a simple dish into a restaurant-quality one.

When it comes to meat products, of course it would be great if we live near a farm that raises animals in a humane way. But many of us don’t have that “luxury.” As a city dweller, I have to rely on several dependable sources for my meat.

One of them is Butcher Box. It is one of the companies from which I source my meat. The meat I order from this company includes grass-fed beef and organic chicken (I’m a Type O).

  • Beef is Beneficial for Type O individuals, Neutral for Type B and should be avoided by Types A and AB.
  • Chicken is Neutral for Types A and O but an Avoid for Types B and AB.

I have tried out the different cuts curated by the company and they proved to be extremely delicious! Check out the ribeye steak and minced beef wrap that I made:

Grass-fed Ribeye Steak - Eat Right with Louisa -

In the following “open box” video, I will show you what comes in the box and the reasons why I insist on choosing grass-fed beef and organic chicken versus conventional meat from “factory farms.”

As my reader and subscriber, you’ll get a special perk when subscribing to Butcher Box’s monthly delivery service. Just use the following link to sign up and you’ll get 10% off + 2lbs grass-fed ground beef on your first order: Butcher Box

If you find this article useful and don’t want to miss deals like this, sign up for my Eat Right with Louisa Newsletter. You’ll receive a free mini-email course on How to Eat Your Way to Optimal Health. It teaches you how to choose the right food that is tailored for your unique body type, so that you can reach your health goals in the most efficient way without wasting any effort or money.

Subscribe to my newsletter

Subscribe to get updates from your "Eat Right Coach"!

Powered by ConvertKit

What You Need to Know about Eggs

What You Need to Know about Eggs

Easter Eggs - Eat Right with Louisa -

Happy Easter! Did you go for an Easter Egg hunt? If so, what do you plan to do with all the eggs you have found? Well, here is a LOVEly way to to make a heart-warming breakfast or snack for yourself and your loved ones: Hearty Eggwich.

If you prefer to boil eggs instead, I’ve found an amazing cooking technique for turning out the perfect boiled eggs. Check it out here!

Whether you observe the holiday or not, Easter is the time for us all to celebrate the beginning of Nature’s birth cycle. The bunny and the egg are symbols of fertility and life. With that theme in mind, I would like to share with you a few things about eggs.

Double Egg Yolks - Eat Right with Louisa -

Did you know that there is a huge nutritional difference between conventional eggs and pasture-raised eggs? Conventional eggs from industrial-scale egg operations that grant no outdoor access to the chickens have yolks that are pale in color and are poor in nutrients. Eggs from small- to medium-scale family farms that give the chickens ample pasture to forage for worms, bugs, grains, grass and so on are bright in color, with the best ones in bright orange. They also contain a lot more Vitamins A, E, carotenoids and Omega 3 fatty acid than conventional ones.

To help you decide which brands of eggs to shop for, check out this list. I would suggest choosing brands rated anywhere from 3 to 5 “eggs.”

And here is a super useful article to help you decipher the marketing gimmicks that hide the truth about eggs’ origins.

Perhaps you have been trying to avoid eating egg yolks for fear of raising your cholesterol level. If so, I have good news for you: Our body actually needs the cholesterol in meat and eggs to make testosterone (which is needed in both male AND female). This also helps increase energy and build muscle. In fact, one study at the University of Connecticut found that eating the whole egg can increase the amount of cholesterol in high-density lipoproteins (HDLs), which is the good cholesterol. HDLs play an important role in moving excess cholesterol out of the bloodstream and bringing it back to the liver. The real threat to high cholesterol are actually trans fats and sugar, not dietary cholesterol.

For a comprehensive list of eggs’ health benefits, check out this article here.

So many wonderful reasons to love your eggs…. Now, go cook some and enjoy!

A final word about the frequency of eating eggs. According to Dr. Peter D’Adamo’s book, “Eat Right 4 Your Type,” Type O individuals can enjoy 4-8 eggs per week if they are Caucasians, 5-8 per week if they are Asians, but unfortunately, no eggs for individuals of African origins. Type As can have 1-3 eggs per week regardless of ancestry. Type Bs can have 3-4 eggs if they are of African or Caucasian descent, and 5-6 eggs if they are Asians. Lastly, Typa ABs can have 3-5 eggs per week if they are of African descent, 3-4 eggs if they are Caucasians, and 2-3 eggs if they are Asians.

If this article resonated and you’d like more just like it, sign up for my Eat Right with Louisa Newsletter.  You’ll receive a free mini-course on How to Eat Your Way to Optimal Health. It teaches you how to choose the right food that is tailored for your unique body type, so you will reach your health goals in the most efficient way without wasting any effort or money.

Subscribe to my newsletter

Subscribe to get updates from your "Eat Right Coach"!

Powered by ConvertKit