Diet & Fitness - 1 Answers
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The link between saturated fats and heart health was based on faulty science & has been disproven. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease, or any other chronic disease of civilization. Through their direct effects on insulin and blood sugar, refined carbohydrates, starches and sugars are the dietary cause of coronary heart disease and diabetes. Plaque build up in the arteries are more attributable to carb consumption than dietary fats, which seems to be the conclusion of the following study. Carb consumption raises triglycerides & VLDL (bad cholesterol). Fats raise the HDL (good cholesterol). High triglyceride levels & low HDL levels are an indicator of plaque, glycation - the precursors to a heart attack and heart disease. study from the Oxford group examining the postprandial (after-eating) effects of a low-fat vs. low-carbohydrate diet. (Roberts R et al, 2008) Postprandial lipoproteins, you'd think, would be plentiful after ingesting a large quantity of fat, since fat must be absorbed via chylomicrons into the bloodstream. But it's carbohydrates that figure most prominently in determining the pattern and magnitude of postprandial triglycerides and lipoproteins. Much of this effect develops by way of de novo lipogenesis, the generation of new lipoproteins like VLDL after carbohydrate ingestion. http://heartscanblog.blogspot.com/2009/11/after-eating-effects-carbohydrates-vs.html Saturated fats play many important biologic roles. They are an integral component of cell membranes, which are 50 percent saturated fat. Lung surfactant is composed entirely, when available, of one particular saturated fat, 16-carbon palmitic acid. Properly made with this fat, it prevents asthma and other breathing disorders. For nourishment, heart muscle cells prefer saturated long-chain palmitic and 18-carbon stearic acid over carbohydrates. Saturated fats are required for bone to assimilate calcium effectively. They help the liver clear out fat and provide protection from the adverse effects of alcohol and medications like acetaminophen. Medium-chain saturated fats in butter and coconut oil, 12-carbon lauric acid and 14-carbon myristic acid, play an important role in the immune system. They stabilize proteins that enable white blood cells to more effectively recognize and destroy invading viruses, bacteria, and fungi, and also fight tumors. Saturated fatty acids function as signaling messengers for hormone production, including insulin. And saturated fats signal satiety. Not surprisingly, given all these biological functions, saturated fats make up 54 percent of the fat in mother’s breast milk (monounsaturated fats are 39 percent; and polyunsaturated fats, a tiny 3 percent). http://www.lewrockwell.com/miller/miller33.1.html 7 Reasons to Eat More Saturated Fat 1) Improved cardiovascular risk factors Saturated fat in the diet is the only means to reduce the levels of lipoprotein (a) — that correlates strongly with risk for heart disease. Eating fats raises the level of HDL, the so-called good cholesterol. 2) Stronger bones Saturated fat is required for calcium to be incorporated into bone - According to expert in human health, Mary Enig, Ph.D., as much as 50 percent of the fats in the diet should be saturated fats. 3) Improved liver health Studies show that saturated fat encourages the liver cells to dump fat content. Saturated fat has been shown to protect the liver from the toxic insults of alcohol & medications and even to reverse the damage. 4) Healthy lungs For proper function, the airspaces of the lungs have to be coated with a thin layer of lung surfactant. The fat content of lung surfactant is 100 percent saturated fatty acids. Replacement of these critical fats by other types of fat makes faulty surfactant & potentially causes breathing difficulties, collapse of the airspaces & respiratory distress. 5) Healthy brain Your brain is mainly made of fat & cholesterol. Though highly unsaturated essential fatty acids found in cold-water fish (EPA & DHA) are important for brain & nerve function, most of the fatty acids in the brain are actually saturated. The brain needs saturated fats to function optimally. 6) Proper nerve signaling Certain saturated fats, found in butter, lard, coconut oil, & palm oil, function directly as signaling messengers that influence the metabolism. Without the correct signals to tell the organs & glands what to do, the job gets done improperly. 7) Strong immune system Saturated fats found in butter & coconut oil (myristic acid & lauric acid) play key roles in immune health. Loss of sufficient saturated fatty acids in the white blood cells hampers their ability to recognize & destroy foreign invaders, such as viruses, bacteria, & fungi. Myristic & lauric acid have potent germ-killing ability. We need dietary replenishment of them to keep the immune system vigilant against the development of cancerous cells & infectious invaders. http://www.fourhourworkweek.com/blog/2009/06/06/saturated-fat/ There seems to be confusion about saturated fats (and naturally occurring trans fats) falling into the same realm as man made chemically altered fats (trans fats from hydrogenated fats) which they usually alter oils to make them stable like saturated fats because they don't become rancid the way unsaturated (vegetable oils) oils can. Polyunsaturated fatty acids are fine *in whole food sources* but when they are separated from a whole food, it exposes the fragile oils to air & causes them to quickly oxidize (go rancid). I do NOT recommend polyunsaturated vegetable oils, oxidized oil creates free radical damage in the body. There is a need to balance your Omega 6 fatty acids with Omega 3. Saturated fats may not be considered as yet an essential fat required for life but human breast milk has 50% of calories from fat & 54% of it is saturated fat (39*% oleic acid - Omega 9 monounsaturated fatty acid & ONLY 3% polyunsaturated fats) for infants (the fats in coconut oil & olive oil - surely nature can't be too wrong). Coconut oil (the only oil close to duplicating breast milk and added to baby formula) has an extremely unique make up with it's medium chained fatty acids and can be processed directly as energy in the liver in much the same manner as a carbohydrate. We all feel comfortable recommending olive oil (with it's unusual oleic omega 9 makeup - the same as in breast milk) but canola oil has the same monounsaturated type oil and there are serious concerns about using this genetically modified oil as a food source. (cattle won't eat it and I trust their instincts better than marketers) We all feel comfortable recommending fish oil but there is dispute with the same omega 3 make up in flax seed oils. The link between saturated fats and heart health was based on faulty science but very few are willing to contradict the long standing myth. Both cholesterol and saturated fat are essential for growth in babies and children, especially the development of the brain. Still, the American Heart Association recommends a low-cholesterol, lowfat diet for children & adults. 50% of dietary fats need to be from saturated fats for calcium to be effective in the bone structure. Saturated fats are necessary for immune system & brain functions, for proper hormone production & are important for good health
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