Second Session Study Guide 7

Second Session Study Guide

Lesson Seven

(Junk Food)

Nearly everyone agrees that sugar is the ultimate junk food consisting of calories and little else. If we compare macronutrients and micronutrients in sugar to the nutrients in olive oil and coconut oil, which are advertised as “health” foods, we notice some interesting differences and similarities.

 

Sugar

1 tbsp

Olive Oil

1 tbsp

Coconut Oil

1 tbsp

Calories

50

120

120

Protein

0

0

0

Carbs

12g

0

0

Fiber

0

0

0

Fat

0

14g

14g

Omega-3s

0

.1g

0

Saturated fat

0

1.8g (14%)

11.8g (91%)

Vitamins

0

trace (E)

0

Minerals

0

0

0

 

 

The oils give us a lot more calories and a lot more saturated fat. Even though sugar is not a great food, it appears to be less offensive than free oils. It appears that all of these foods are… junk.

 

The standard American diet (SAD) is 12% SFA (saturated fatty acid). The American Heart Association recommends less that 7% SFA and the optimal diet is less than 5%. If the amount of SFA in the diet is at 12% and we are striving for 5% – 7%, how can we achieve that with a food that contains 14% or 91% SFA? How can this be called a “health” food?

 

We get plenty of fat from plant foods; they contain very little saturated fat and mostly poly-unsaturated fat with some mono-unsaturated fat. Omega-3s and omega-6s are in a perfect ratio. It is as though God had this all figured out for us. These plant foods are also nutrient rich and calorie poor. These are the foods that will keep us healthy. However, creating an artificially low fat diet with low fat cookies and low fat baked chips is not a healthy idea. The best plan is a diet based on plant foods that are high in nutrients and low in calories.

 

Lesson Seven Q and A:

  1. How much SFA is in the standard American diet?
  2. How much SFA is recommended by the AHA?
  3. What foods should be avoided because of the amount of SFA they contain?
  4. What are the foods that contain all the fats in their proper amounts for optimal health?

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