Saturated fat. Everyone is always talking about how this is the bad fat and we should stay away from it. What about now with all the ketogenic dieting (up to 75% of calories from saturated fat) and others saying saturated fat is good for you? Red meat isn’t really as bad as people say.
What is the verdict? While ketogenic dieting does work for a lot of people, I still recommend you attempt to limit saturated fats in your general diet. There are many ways to eat more unsaturated fats through other plant-based oils. Coconut oil is a heavily saturated fat, but is plant-based. Click HERE to learn more about oils. I have no issues with it.
So what is a good rule to use when thinking about red meat, bacon, pork, etc.?
Rotate protein sources if possible. Eat only the high fat meats 3x/week. If that doesn’t work for you, then try to get a LEAN red meat like 93/7 ground beef. On the other days, add in your lean white meats and fishes (turkey, chicken, salmon, etc.).
There is a lot of hype about the negative properties of red meats, but I believe it’s a matter of how much you are eating, how organic or natural it is, what you are eating it with, and how you prepare the meat.
When using common sense and good judgment, red meats and saturated fats can be moved from naughty to nice on the health list. So go ahead, order a a grass fed sirloin, medium sear and grab a side salad for an appetizer. While you're at it, go nuts and add a side of veggies.
Thank you for investing in your health.
Joseph Champa, RD, CSCS