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Je bent hier: Home / Basis / In kleine stapjes naar gezonder en ‘Echt Eten’ #2 – vetten

In kleine stapjes naar gezonder en ‘Echt Eten’ #2 – vetten

Last Updated on november 7, 2017 by Iris Maier

Heb je je wel eens afgevraagd hoe het komt dat pas sinds de tweede helft van de vorige eeuw er geroepen wordt dat dierlijke vetten, verzadigde vetten oftewel de vaste vetten slecht zouden zijn en de vloeibare, plantaardige oliën gezond? En dat je beter plantaardige margarine op je brood kunt smeren in plaats van boter? En dat we met z’n allen nog nooit zo dik zijn geweest en dat het aantal mensen met hart-, en vaatziekten nog steeds niet daalt, integendeel?

Gek toch eigenlijk dat we als mensen al duizenden en duizenden jaren onze vetten voornamelijk uit dierlijke producten halen en maar een beperkte hoeveelheid uit planten en dat dat nu plotseling niet goed zou zijn…

Ook ik ben er ooit ingetrapt, altijd al redelijk bewust met voeding bezig en als je daar dan over ging lezen kwam je steevast tegen dat dierlijke en verzadigde vetten slecht voor je zijn, je wordt er dik van en je aderen slibben er van dicht.

Niets is minder waar!

De industrie heeft er belang bij dat we dit blijven geloven, niet zo vreemd dan ook dat de opkomst van dit idee in dezelfde tijd was als de opkomst van de voedingsindustrie, halverwege de vorige eeuw, hmmmm….

Foutieve informatie is eindeloos herhaald, onderzoeken werden aan de kant geschoven of conclusies werden verkeerd getrokken. Wanneer men werkelijk de wetenschappelijke onderzoeken in zijn geheel leest en niet alleen de conclusie, dan blijkt dat er maar nauwelijks of geen aanwijzingen te zijn dat dierlijk vet schadelijk is voor de gezondheid, ook niet in grote hoeveelheden!

De fabrikant is er bij gebaat dat men dit blijft geloven, want ze verdienen veel meer aan de goedkope plantaardige oliën dan aan dierlijke vetten…

Dat margarine ongezond is weten we al wat langer, ik denk dat de meeste mensen zich daar inmiddels wel van bewust zijn.

Plantaardige vetten zijn veel minder stabiel dan de verzadigde dierlijke vetten, wat zo veel wil zeggen als dat de molecuul structuur kwetsbaar is en makkelijk verandert o.a. onder invloed van warmte. Deze moleculen worden dan omgezet in transvetzuren welke uiterst schadelijk zijn. Dat omzetten in transvetten gebeurt vaak al bij de persing die vaak met grote hitte gepaard gaat, maar let ook op met koudgeperste oliën, vooral lijnzaadolie en walnootolie, die zijn heel instabiel en moeten in donker glas in de koelkast bewaard worden.

boter
Dat verzadigde vetten helemaal niet zo slecht zijn, integendeel zelfs, en dat roomboter of ‘echte boter’ juist heel gezond zijn om te eten, dat begint langzaam aan door te dringen. Steeds vaker kom je artikelen tegen in de media die je dat laten inzien, bijvoorbeeld dit artikel van Foodwatch, of lees dit artikel (pdf) van Frits Muskiet eens.

Stap #2 naar een gezondere en meer voedende manier van eten:

Stap over op de gezondere vetten

  1. Gebruik boter in plaats van margarine;
  2. Gebruik om te bakken en braden ontgeurde kokosolie, boter (of ghee), reuzel of ossenwit. Kokosolie kkoop ik altijd hier;
  3. Stop met de industriële oliën als zonnebloemolie, slaolie, arachide olie, sojaolie, maïsolie en canola olie;
  4. Voor koud gebruik in dressings ed. kun je over gaan op olijfolie in plaats van bovenstaande olieën (extra virgin) of virgin kokosolie voor gerechten waarbij de kokossmaak geen probleem is;
  5. Als je zuivel gebruikt, neem dan de ‘volle’ versie, dus volle melk (of neem kokosmelk), volle yoghurt en volvette kaas;

 

Een tip:

  • Je lichaam is waarschijnlijk niet gewend aan al die vetten zo in een keer, doe het dus rustig aan, bouw het langzaam op, maar ga wel steeds meer vet gebruiken, want uiteindelijk is het wel the fatter, the better’, want hoe meer echt voedende levensmiddelen je eet, hoe gemakkelijker het is straks de ongezonde dingen weg te laten.

Hele boeken en pagina’s zijn er vol geschreven over de juiste vetten, ik ga daarom hier er niet al te uitgebreid op in, ik zal hier enkel de basis bespreken. Onderaan staan wat links voor als je je er meer in wilt verdiepen. Zuivel en kokosolie komen later nog uitgebreider aanbod.

 

Vet is goed, vet goed

Vet is een essentiële voedingsstof, nodig voor de hormoonhuishouding, het beschermt tegen hart-, en vaatziekten, onze hersenen hebben vetten nodig om goed te kunnen functioneren, het smeert de gewrichten en houdt de huid soepel, het reguleert de lichaamstemperatuur en houdt de bloedsuikerspiegel op peil.

Verzadigde vetten zijn nodig voor de opbouw van de celwand en de aanmaak van myeline, een vetachtige substantie die de zenuwen omvat en daarmee beschermt. Een tekort hieraan kan neurologische verstoringen teweeg brengen of ziekten als multiple sclerosis veroorzaken

Een tekort aan de juiste vetten heeft een enorme invloed op ons gestel, welzijn en emotioneel geestelijk welbevinden.

Een tekort aan deze vetten, betekent vaak ook een tekort aan de in vet oplosbare vitamines A, D, E en K. Andere vitamines en veel mineralen hebben die vetten weer nodig om goed opgenomen te kunnen worden in ons bloed. Het is dus belangrijk je fruit en groenten te eten met vet.

Weet je nog, dat je oma vroeger een klont boter over de gekookte groenten deed? Mijn oma deed dat in ieder geval en dat is niet alleen lekker, maar dus ook goed! Waarom dacht je dat aardbeien met slagroom of crème fraîche zo lekker zijn 😉

 

Maar daar word je toch dik van?

Nee, ook dat is een fabel. Dik wordt je van al die zoetigheid, wit meel (bloem), maar ook volle granen en al die ‘voedings’ middelen uit de voedingsindustrie, die niet voeden maar enkel vullen.

 

Maar mijn cholesterol is al te hoog, zegt de dokter…

Ook hier ben je foutief geïnformeerd, helaas.
Het verhaal dat je vertelt is, namelijk dat wanneer je vet eten eet, met name dierlijke vetten, dan zullen deze verzadigde vaste vetten en cholesterol aan de binnenkant van je vaten blijven plakken. Ze zijn immers vast buiten het lichaam dus ook binnenin… Hmmmm, in je lichaam is het toch meestal warmer dan daar buiten, 37 graden toch…? Door het zogenaamde dichtslibben van de aders kan het bloed uiteindelijk niet meer vrij stromen en dat lijdt tot hart-, en vaatziekten.

Nee dus… Er zijn talloze studies waar er geen relatie wordt aangetoond! Er is geen bewijs dat voeding die rijk is aan cholesterol en verzadigde vetten bijdragt aan een verhoogde kans op hart-, en vaatziekten.

Zie hieronder ook voor wat verwijzingen naar studies, mocht je meer achtergrond informatie willen.

 

Meer lezen:

    • boek Feiten over Vetten, Mary G. Enig, Ph.D., vertaald uit het Engels, oorspronkelijke titel ‘Know your Fats’;
    • Know your Fats, Weston A. Price Foundation;
    • Artikel in het Engels van de cardioloog Dr. Dwight Lundell;
    • Good Fats, Bad Fats and Why I Eat Plenty of Butter, Keeper of the Home Engels blog over gezonde vetten met ook weer links naar andere artikelen;
    • The Cholesterol Myths: Exposing the Fallacy That Saturated Fat and Cholesterol Cause Heart Disease by Uffe Ravnskov, MD, PhD (2000).
    • The Great Cholesterol Con: Why everything you’ve been told about cholesterol, diet, and heart disease is wrong! by Anthony Colpo (2006).
    • The Cholesterol Wars: The Skeptics vs. the Preponderance of the Evidence by Daniel Steinberg, MD, PhD (2007).
    • The Great Cholesterol Con: The Truth About What Really Causes Heart Disease and How to Avoid It by Malcolm Kendrick, MD (2007).

 

De vorige stap gemist of nog eens nalezen?

stap #1 intro over labels lezen en keltisch zeezout.

 

Photo credits: garapa dish

Categorie: Basis Tags: Kokosolie, Stap voor Stap, Vetten

Reacties

  1. Kaatje zegt

    januari 14, 2014 om 15:40

    Hallo Iris,
    Leuke informatieve site. Ben inmiddels al aardig VETWIJS, maar er kan altijd meer bij 🙂
    Een leuke aanvulling op bovenstaande info-lijst is misschien een lezing op YouTube van Sally Fallon:
    ‘The oiling of America’ (Moet wel zitvlees hebben – duurt ruim 2 uur).
    Ben gister op deze site beland via een zoektocht naar Cayenne, kwam toen je theerecept met cayenne en gember tegen. Lijkt me heerlijk en ga ik zeker binnenkort maken. (Ik ben grootverbruiker van beide ingredienten!) Wie weet is een pijpje kaneel erbij ook niet slecht 🙂
    Ga je site zeker uitpluizen en aan anderen aanbevelen.
    Succes verder en eet/drink smakelijk, groet Kaatje

    • Iris Maier zegt

      januari 14, 2014 om 19:40

      Dank je wel Kaatje, dat is leuk om te horen! Zeker een lange zit dat YouTube film(pje), maar vast en zeker de moeite waard. Ik zal ‘m zeker een keer gaan kijken! Weet je trouwens dat er een Weston A. Price conferentie is in Nederland waar Sally Fallon ook komt? Het is al gauw, kijk hier maar: http://westonprice.biedmeer.nl/
      Grappig, dat je dat noemt van die cayennethee, ik heb ‘m vanmorgen nog gemaakt omdat ik zo verkouden aan het worden ben:-) Kaneel kan er vast en zeker ook bij!

      Op je gezondheid!

  2. Tibor zegt

    augustus 4, 2016 om 18:01

    Beste Iris,

    Ik ben het niet helemaal eens met uw stelling.
    Zowel het voedingscentrum als de Hartstichting melden dat verzadigde vetten wel het cholesterol gehalte verhogen. Dit zijn twee verschillende objectieve bronnen die niet zomaar genegeerd kunnen worden.

    Daarnaast wordt je dik van zowel koolhydraten (suikers) als vetten.
    Koolhydraten worden eerst opgeslagen in de spieren en de lever, als de opslag van de lever vol zit wordt de energie opgeslagen in de vorm van vet. Omdat mensen, net als dieren, alleen verzadigde vetten kunnen maken wordt het overvloed van de suikers omgezet in verzadigde vetten. Het overvloed aan verzadigde vetten die je direct binnen krijgt komt hier ook bij.
    Dus ook verzadigde vetten maken je dik.

    Tot slot meld u in de laatst alinea dat aderen niet dicht kunnen slibben omdat je lichaam warmer is dan daarbuiten, en dat vetten en cholesterol niet vast blijven plakken, als ik het goed begrijp.
    Cholesterol heeft een smeltpunt van 148 graden Celsius, velen malen hoger dan het menselijke lichaam dus.
    Daarnaast vraag ik mij af hoe u dan kunt verklaren waarom er mensen gedotterd moeten of een bypass nodig hebben, aangezien het vet en cholesterol niet vastplakt aan de aderen.

    Met vriendelijke groet,
    Tibor

    • Iris Maier zegt

      september 6, 2016 om 15:37

      Of het voedingscentrum wel zo objectief en onafhankelijk is, dat valt te bezien… In ieder geval is de gezondheidsraad al afgestapt van het idee dat verzadigde vetten slecht zouden zijn. En of ze cholesterol verlagen of verhogen, dat schijnt niet eens zoveel uit te maken. Wat dat aangaat is het blog van Dr. Kendrick interessant: https://drmalcolmkendrick.org/

      En ja, uiteindelijk word je natuurlijk ook dik van teveel verzadigde vetten, daar heb je gelijk in. Ik moet ook zeggen dat dit blog al wat ouder is en het inmiddels wel aan enige revisie toe is. Punt is dat verzadigd vet uit het verdomhoekje moet, waar het enkele decennia in heeft gezeten, want daar hoort het zeker niet thuis. Veel mensen wijzen nu de koolhydraten aan als de boosdoener, maar dat klopt mijns inziens ook niet.

      Vet zal niet stollen in de aderen, cholesterol is een ander verhaal. Ook dat kun je precies lezen hoe dat waarschijnlijk zit op het blog van Dr. M. Kendrick. Ik schreef hier een verslag van een lezing van hem die daar ook over ging: https://www.devoedzamekeuken.nl/verslag-van-het-weston-price-congres-nederland/

  3. Kurt zegt

    december 26, 2016 om 18:54

    Ik zou je de raad willen geven om de boeken the china study, how not to die, en proteinoholic te lezen. Daarna ga je toch je mening moeten herzien over derlijke vetten en proteinen.

    • Iris Maier zegt

      december 28, 2016 om 14:58

      Beste Kurt,

      Inderdaad ben ik op de hoogte van de China Study, maar toch heb ik mijn mening daar niet door herzien. Er zitten namelijk nogal wat haken en ogen aan die studie. Misschien heb je hier wat aan als tegengeluid: http://www.westonaprice.org/health-topics/abcs-of-nutrition/the-china-study-myth/

      En hier een review over Proteinaholic met zowel de pluspunten als zaken die niet kloppen:
      https://deniseminger.com/2016/04/25/proteinaholic-is-it-time-to-sober-up-from-animal-foods-a-review-and-critique/

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