In “Metabolic Mitochondrial in Weight and Health” I introduced the concept of “Metabolic Mitochondria”, which are energy powerhouses located within most cells of your body. Mitochondrial Health and the Right Fats will help you understand how:
- Carbohydrates and Fats fuel mitochondria in your body
- Carbohydrates deteriorate and malfunction your mitochondria
- Healthy Fats nourish and supercharge your mitochondria
Mitochondrial Health – Carbohydrates Vs. Fats
The powerhouse mitochondria function in our cells in the following way:
- Generate vast amounts of energy for your cells and body through ATP ( adenosine triphosphate)
- Provide signaling that helps regulate the expression of our genes
- Regulates Insulin/glucose
- Metabolism of Lipids
- Cellular calcium homeostasis
- Plus, many other functions that are important to your body and health
Fuel for Mitochondrial Health
The food you eat provide the nutrients for your mitochondria. These nutrients will either nourish or harm your mitochondria. The fuels the mitochondria use for energy is either carbohydrates (glucose) or fats (ketones). But, which is better carbohydrates or fats?
. A highly functioning body can burn both carbohydrates or fats for fuel. If you are following the Standard American Diet (SAD), which is high in carbohydrates and high in process foods, your body will only be able to burn carbohydrates for fuel. Burning carbohydrates as your fuel creates excessive reactive oxygen species (ROS) and free radicals.
Unfortunately, this process causes damage to the cellular mitochondrial membranes and DNA. If that is not bad enough, this process causes Advanced Glycation End Products (AGEs) , which is proteins or lipids that become glycated as a result of exposure to sugar in carbohydrates. AGEs is factor in aging of your body and in the development and/or worsening of many chronic and degenerative diseases.
Healthy Fat the Right Fuel for Mitochondrial Health
Healthy Fat creates a cleaner fuel for your mitochondria. Fats produce fewer reactive oxygen species (ROS) and free radicals. Plus, they don’t create the condition of AGEs. Fat as ketones allows Mitochondria to redirect its energy to the many other functions, instead of cleaning up the increase mess that carbohydrates creates for the mitochondria. Healthy Fat positively effects the health of the mitochondria and is critical to the health of cell membranes and other functions of the body.
The goal is to eat healthy fats that will help convert the mitochondria into effective fat burners. The best way to become an effective fat burner is as follows:
- Carbohydrates: Reduce the amount of carbohydrates you consume per day to 20 to 25 Net Grams
- Protein: Reduce the amount of protein to 30 to 60 grams per day. The more insulin resistant your body – extra protein will be converted to glucose. If your blood glucose is high look at lowering your protein
- Fat: Make the balance of your calories with healthy fat. This will help your body enter a state of Ketosis, which produce ketones that provides highly efficient fuel for your mitochondria, brain, and body
- The percentages will look like this: Fat – 80 to 85% – Protein: 10 to 15% – Carbohydrates – 5% to 10% of your daily calorie intake.
Healthy Fats for Mitochondrial Health
The best fats for efficient fuel and healthy Mitochondrial are saturated and mono-unsaturated fats. Sorry not polyunsaturated fats are not fats to use for fuel, but they have a role in the health of the body, but not for fuel. The following is a list of the best fats to fuel your Mitochondrial and your body in general:
- MCT oil
- Coconut Oil (choose a coconut oil that is virgin and unrefined)
- Raw grass fed Butter or Ghee
- Grass fed (pastured) preferably organic and humanely raised meats
- Wild-caught Alaskan salmon or sardines (high in omega-3 fatty acids)
- Organic, pastured whole egg
- Organic Pure Olive oil and olives
- Organic Avocado Oil
- Organic Macadamia Oil
This is food for thought and the health of your Mitochondria and your body
Here is the first Article – Metabolic Mitochondrial in Weight and Health
Other Articles on Mitochondrial Health