I’m sure what I am about to unravel may come as a complete surprise, and may possibly shock many of you reading this, since we’ve been repeatedly told that saturated fat is unhealthy. In fact, for the last nearly fifty years, saturated fat has been demonized as an artery clogging, obesity causing poison. This widely accepted misconception has pushed a lot of people away from the healthful food many of us, from generations ago, grew up on, like, whole eggs, butter, pork, and red meat.
The fact is that humans have been eating saturated fats for our entire existence with no problem. Despite this, health authorities have been telling us for the last four plus decades that saturated fat raises the risk of heart disease.
For this reason, we’ve been told to avoid foods like meat, eggs, and full fat dairy products.
The theory goes like this:
- Saturated fat raises LDL cholesterol in the blood.
- LDL cholesterol lodges in the arteries, causing atherosclerosis and eventually, heart disease.
This is also known as the diet-heart hypothesis.
This theory has never been proven and the studies are now finally starting to show deep flaws, despite it having been the cornerstone of dietary recommendations since 1977. (11)
Here are 5 Evidence Based Reasons why Saturated Fat and Cholesterol are Not Your Enemies
1. Saturated fat, like the stuff found in egg yolks, butter, and red meat plays a key role in cardiovascular health. The addition of saturated fat to the diet reduces the levels of small, dense LDL particles (subclass pattern B) which are directly tied to the risk factor for atherosclerotic diseases such as coronary heart disease and stroke. (12)
2. Cholesterol is a vital substance that is found in every cell in our body, where it helps to produce cell membranes, hormones, vitamins, and bile that assists in the digestion of fat. Cholesterol also helps in the formation of all neurological function. (13)
3. The saturated fat war has been in effect for many decades. It was initially based on flawed studies, but despite those flaws it became publicly accepted with disastrous consequences. The worst part is that the government and health organizations have yet to change their position, despite the overwhelming evidence that it was wrong.
There is absolutely no evidence that eating saturated fat is associated with heart disease. It is a myth that was never proven. In 2010 a large review article was published with over twenty-one studies done with over 340,000 subjects. The findings concluded that there is no correlation between saturated fat and the risk of Coronary Heart Disease (CHD) or Cardiovascular Disease (CVD). (14)
And yet for some reason this way of thinking became common, and both the media and health professionals seem to have accepted it as “fact” that saturated fats are harmful and the cause of heart disease. The idea that saturated fats cause heart disease is a long-standing myth based on flawed studies and the biased opinions of scientists who were in love with their theories. (15)
4. Eggs, red meat, and full fat dairy products have been demonized because of their high cholesterol and saturated fat content, but new studies now show that they don’t raise cholesterol in the blood or contribute to heart disease.
The truth is that only 25 percent of the cholesterol in our body comes from our diet, the other 75 percent is produced by our own body. Just like other automatic processes, the body tightly regulates the amount of cholesterol in our blood by controlling the internal production. When the cholesterol intake in our diet goes up, the body produces less. When cholesterol intake in our diet goes down, the body produces more.
Many doctors and nutrition professionals have had an unrealistic bias when it comes to steering their clients away from perfectly healthy foods. Probably the worst example of this is eggs, which are among the healthiest foods on the planet.
Think of it this way – this one single food has every nutrient required to turn a single cell into a live baby chicken. That’s pretty powerful stuff. (16)
Despite this fact, because eggs contain large amounts of saturated fat and cholesterol, they’re believed to be unhealthy and cause heart disease. However, studies clearly show that the cholesterol in the diet from sources like eggs does not raise LDL (the bad cholesterol) in the blood. (17, 18, 19)
But instead, what we have is an incredibly healthy food, loaded with vitamins, minerals, and powerful nutrients that are important for the eyes and brain. (20)
5. Total cholesterol and LDL cholesterol levels are actually quite poor markers of heart disease risk. Many people are being unnecessarily medicated because medications are being prescribed based on these numbers. Probably the biggest mistake in modern medicine is focusing too much on total and LDL cholesterol levels as markers of heart disease risk. While it is being viewed that elevated levels of both are associated with increased risk, the complete picture is much more complicated than that.
First, total cholesterol actually includes HDL, the good cholesterol, and having high HDL actually raises the total cholesterol number.
Second, LDL, known to most as bad cholesterol, isn’t just LDL because there are actually subtypes.
We have the small, dense LDL particles, known as pattern B, which are very bad, and then we have the large, fluffy LDL particles, known as pattern A, which are good. The small particles (pattern B) are associated with heart disease, while the large ones (pattern A) are benign and actually quite heart friendly. (21, 22, 23)
Despite the weak predictive value of total cholesterol and LDL cholesterol, people with elevated numbers are often instructed to lower cholesterol by unnecessary means, including a low-fat diet and/or statin drugs or both. Today, millions of people are taking cholesterol lowering drugs when they don’t need them, unnecessarily suffering from the drug’s many serious side effects. (24)
So, there you have five of the many reasons why saturated fats and cholesterol have been inadvertently banished as unhealthy bandits in our diets. The fact is that many of the foods that are high in saturated fat and cholesterol are among some of the healthiest foods that we can consume. Adding these foods back into your diet will not only bring back many of the healthy staples that once formed the foundation of many of our plates, but will also let us reap the many health benefits associated with those foods.
Saturated Fats are a Great Source of Energy
Unlike polyunsaturated fats (PUFA), saturated fats – the unprocessed, minimally processed or natural occurring versions – have no known toxicity level in the body, even in high doses. What this tells us is that saturated fats are more easily converted to energy than polyunsaturated fats without leaving harsh and toxic byproducts.
Saturated Fats are Nutritious
There are many healthy foods that are naturally rich in saturated fat. These foods tend to be highly nutritious and contain an abundance of fat soluble vitamins.
Prime examples are eggs, meats (including organ meats), and full fat dairy products. The key is to try to consume animal products that were raised on foods that were as close to natural to them as possible, such as grass fed or free range cattle, pastured pork, and pastured or free range eggs.
Grass fed beef, pastured pork, free-range eggs, and dairy from grass fed cows are much more nutritious than their conventionally raised counterparts. They are especially rich in fat-soluble vitamins like Vitamin A, E, and K. (25, 26, 27)
Saturated Fats are Good for Weight Loss
We often hear that high fat diets make you fat. But better science is now showing us how misleading this has been, and it depends on the context. High fat diets can be fattening, but it’s because they usually contain a lot of sugar and refined carbs as well, not just a lot of fat.
In fact, diets that are high in fat but also low in carbs actually have the opposite effect.
Low carbohydrate diets, which are usually high in saturated fat, actually make you lose more weight than diets that are low in fat. They also are proven superior for all health related biomarkers than low fat diets. (28, 29, 30)
Saturated Fats are Great for Cooking
Saturated fats are great for cooking because they are much less likely to react with oxygen during the heating process than unsaturated fats.
Unsaturated fats, especially polyunsaturated fats, are considerably more fragile when heated, making them susceptible to oxidative damage, which forms toxic byproducts during high heat cooking. This in turn can lead to a host of potential health threats. (31)
Therefore, saturated fats like butter, lard, ghee, and coconut oil are better options when you need to cook something, especially at a high heat.
Trans-Fats
As I am sure you are all aware, there is a ton of controversy still lingering when it comes to fat in our diet, but one of the few things people actually agree on is that trans-fats are bad.
Fortunately, consumption of these unhealthy fats has dropped considerably in the last decade due to the awareness being circulated on their adverse effect on our health. Despite this, we are still consuming far too much of them, not so much by choice but more out of the fact that we just don’t realize it, which I will explain briefly in the “How Can YOU Avoid Trans Fats” section.
What are Trans-Fats?
First off, I need to clarify that there are actually two types of trans-fats: natural occurring trans-fats and artificial trans-fats. The primary natural occurring trans-fat in our diet is conjugated linoleic acid or (CLA) which is found in meat and dairy from ruminant animals such as cattle, sheep, and goats.
Natural occurring trans-fats have been a part of our diet since humans first began consuming meats and dairy and do not impose any harmful effects on our health. In fact, this type of fat may actually have anti-cancer properties and other major health benefits. The bottom line is we need not be concerned about natural occurring trans-fats PERIOD. (32, 33)
On the other hand, artificial trans-fats, otherwise known as hydrogenated fats, have been linked to a host of diseases. Artificial trans-fats are created by pumping hydrogen molecules into vegetable oils. This changes the chemical structure of the oil, turning it from a liquid into a solid. (34, 35)
Why would companies want to create trans-fats? Food manufacturers discovered that natural occurring fats generally aren’t solid at room temperature and go bad quickly. Fats that are hydrogenated on the other hand have a long shelf-life and improved texture for palatability. So, hydrogenation plays well for a company’s bottom line – but not so well for our health.
Trans-Fats and Inflammation
We are now starting to better understand that excess inflammation is among one of the leading drivers behind chronic and metabolic issues in society today. Because of it, we continue to see a rise in heart disease, metabolic syndrome, type II diabetes, arthritis, and numerous others.
When looking at numerous clinical trials and observational studies, the evidence clearly points out that artificial trans-fats are a key risk factor associated with inflammation, and they increase nearly all inflammatory markers which can potentially lead to a host of health issues. (36, 37, 38, 39)
Trans-Fats in the Modern Diet
Hydrogenated vegetable oils are the largest source of artificial trans-fats on the market today. Their obvious appeal to food manufacturers is that they are very inexpensive and have a long shelf life. For this reason, they are found in all sorts of modern processed foods.
Fortunately, the good news is that the governments and health organizations around the world have been cracking down on trans-fats, and therefore, consumption has gone down in the last decade. For instance, in 2003, the average US adult consumed 4.6 grams of artificial trans-fats per day. This has now been reduced to 1.3 grams per day. (40, 41)
Despite the overwhelming evidence of the harmful effect of trans-fats, the FDA only recently decided to remove the GRAS (Generally Recognized as Safe) status for trans-fats, even though the studies have been out for many years.
So, again, even though artificial trans-fat consumption is lower than it has been in recent years and we’re becoming more aware of its harmful effects, consumption is still way too high and should be reduced to zero.
How Can YOU Avoid Trans Fats?
Although there has been some improvement made in recent years, trans-fats are still widely present in many processed foods. You see, in the US, food manufacturers, via a government loophole, can label their products trans-fat free as long as there is less than 0.5 grams of trans-fats per serving. Now knowing this, it’s easy to understand how a few “so called” trans-fat free crackers or cookies could easily add up to harmful amounts.
To make sure you’re avoiding artificial trans-fats, one of the first steps is to know what to look for on a food label. Again, don’t be fooled by bold marketing statements on the front of packages claiming “trans-fat free” – remember the loophole- and don’t pick foods that have these key words on the ingredients list.
- Hydrogenated
- Fully Hydrogenated
- Partially Hydrogenated
- Shortening
Next, avoid industrial vegetable oils. These can contain artificial trans-fats without any indication on the label or ingredients list. A major US study that analyzed store bought soybean and canola oil found that up to 4.2 percent of the fats found in the oils were trans-fats – without any indication on the packaging. (42)
In order to avoid artificial trans-fats, the most obvious choice would be to eliminate as much processed foods from your diet as possible, and when using fats, use real butter over margarine, and olive oil and coconut oil instead of harmful industrialized vegetable oils.
Tony’s top picks for cooking and eating:
| Butter | Macadamia Oil |
| 29% MUFA | 82% MUFA |
| 4% PUFA | 6% PUFA |
| 72%SFA | 12% SFA |
| Ghee | Olive Oil |
| 31%MUFA | 73% MUFA |
| 3% PUFA | 21% PUFA |
| 66% SFA | 14% SFA |
| Lard | Palm Oil |
| 48% MUFA | 39% MUFA |
| 12% PUFA | 11% PUFA |
| 40% SFA | 50% SFA |
| Coconut Oil | Avocado Oil |
| 6% MUFA | 70% MUFA |
| 2% PUFA | 18% PUFA |
| 92% SFA | 12% SFA |
