Are saturated fats bad
for you? Many doctors, nutritionists, weight-loss coaches, pharmaceutical
companies, TV commercials and government sources advocate that saturated fats
lead to chronic disease and early death.
But whale-blubber-loving
Eskimos eat a diet comprised of 75 percent saturated fat. The Maasai in Kenya eat
beef, drink cattle blood and lots of milk; two-thirds of this tribe’s
traditional diet comes from saturated fat.
Neither the Inuit Eskimos
nor the Maasai have developed heart disease or any other chronic health
problems (as long as they don’t start eating Western-style junk food).
Yet, the United States Department of
Agriculture’s Dietary Guidelines recommend that the average U.S. adult consume
no more than 10 percent of total calories in the form of saturated fat.
That amounts to, on
average, 20 grams per day.
The American Heart Association recommends even less saturated fat: a total
of seven percent of total calories. (Don’t think the AHA is serious about
cutting out saturated fat? Check out their animated feature on their website.)
Why do some experts say “saturated fat is bad”
if other societies thrive on it?
In the late 1950’s, the
University of Minnesota’s Ancel Keys and other researchers conducted the
so-called ‘Seven Countries’ study, which concluded that high levels of
saturated fatty acids predicted higher rates of coronary heart disease.
It would
seem that a half-century later, Keys’ study has left an indelible impression on
modern medicine.
Critics of
the study, including Dr. Neil W. Hirschenbein, of the La Jolla
Institute of Comprehensive Medicine, allege that Keys’ study ignored data from
20 other countries that showed no correlation between saturated fat intake and
heart disease.
“There is
politics in everything, including medicine. When you’ve been teaching something
for over 50 years, it’s hard to go back and say you’ve made a mistake,” Dr.
Hirschenbein tells Mother Nature Network.
Hirschenbein
adds, “A lot of the studies that comes out linking saturated fat to heart
disease doesn’t control for the quality of saturated fat or important lifestyle
factors. There is no distinction in the studies, for example, between very
healthy, 100-percent grass-fed beef versus meat that is raised in ways we
shouldn’t be eating that make the cows as fat as possible as quickly as
possible, force-feeding them grains, and pumping the U.S. population with way
too many inflammatory-inducing Omega-6 fatty acids (which is an unsaturated
fat).”
Are there any medical studies
that prove saturated fat doesn’t lead to heart disease?
An editorial, titled, “Saturated fat
prevents coronary artery disease? An American paradox,” published in the
American Journal of Clinical Nutrition, concludes: “…a high-fat, high–saturated fat diet is
associated with diminished coronary artery disease progression in women with
the metabolic syndrome.”
One study of 347,747 subjects, also published in the American Journal of Clinical Nutrition,
concluded, “Intake
of saturated fat was not associated with an increased risk of CHD (coronary
heart disease), stroke, or cardiovascular disease (CVD).”
“The science that
saturated fat alone causes heart disease is non-existent,” says Hirschenbein.
What about LDLs, the so-called
‘bad’ cholesterol. Doesn’t saturated fat raise LDL levels?
If so,
Demetra Vagias, M.D., and a practicing Naturopathic Doctor, believes this is a
good thing.
“HDL brings
cholesterol back to the liver for recycling; LDL brings cholesterol back to the
circulation for repairing tissues, so if LDL is up temporary in one of my
patients, I tell them that they are in a healing mode,” says Vagias, who
counsels her patients to eat a diet rich in saturated fat, especially raw dairy
sources.
What are the benefits of
saturated fats?
Among other
benefits, saturated fats play a vital role in:
·
forming
cell membrane walls
·
initiating
the building blocks of hormones
·
carrying
fat-soluble vitamins (A, D, E and K)
·
converting
carotene to Vitamin A
·
absorbing
trace minerals
Should I go on an all bacon
cheeseburger diet if saturated fats are not bad?
Not quite. But meat, dairy product and fat-lovers in general can take solace in a study of approximately 100,000 female nurses that observed no association between meat, dairy products, cholesterol, or fat intakes and the risk of pancreatic cancer; though the study does note that cooking methods and processed meats may be a contributor to pancreatic cancer.
Not quite. But meat, dairy product and fat-lovers in general can take solace in a study of approximately 100,000 female nurses that observed no association between meat, dairy products, cholesterol, or fat intakes and the risk of pancreatic cancer; though the study does note that cooking methods and processed meats may be a contributor to pancreatic cancer.
Even
Harvard’s School of Public Health now acknowledges that saturated fat isn’t the evil nutrient other
sources claim it is. But the school does recommend “…cut[ting] back on red meat and dairy products,
[and] replac[ing] them with foods that contain healthy fats—fatty fish like
salmon, nuts and seeds, plant oils, avocadoes—not with foods that are high in
refined carbohydrates.”
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