{"id":4963,"date":"2018-06-26T11:54:33","date_gmt":"2018-06-26T18:54:33","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=4963"},"modified":"2021-01-20T12:13:28","modified_gmt":"2021-01-20T19:13:28","slug":"is-saturated-fat-bad","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/is-saturated-fat-bad\/","title":{"rendered":"Is Saturated Fat Bad? No. But It\u2019s Not a Health Food Either."},"content":{"rendered":"

More than 60 years ago, in the court of public opinion, the American public convicted saturated fat of an unforgivable crime: attempted murder of a U.S. president. <\/span><\/p>\n

In 1955, while on vacation in Colorado, Dwight Eisenhower suffered a heart attack. \u201cSuddenly people were frantic to understand the cause of heart disease,\u201d says Jonny Bowden, Ph.D. and author of <\/span>Smart Fat<\/span><\/i>. In the years that followed, fat\u2014and specifically saturated fat\u2014took the blame. <\/span><\/p>\n

If you\u2019ve spent most of your life avoiding saturated fat, this moment is a big reason why. <\/span>The day after<\/span><\/a> Eisenhower’s heart attack, the president\u2019s physician recommended the nation cut down on fat and cholesterol, citing the work of a nutritionist named Ancel Keys. <\/span><\/p>\n

How Saturated Fat Became a Villain<\/b><\/h2>\n

Later that decade, Keys published research connecting countries that consumed the most fat with higher rates of heart disease. His \u201cSeven Countries Study\u201d wielded great influence on how Americans eat. <\/span><\/p>\n

In 1977, a Senate select committee cited Keys\u2019 research while making sweeping recommendations to the American people, stating you should consume less red meat — and by extension, less saturated fat — to avoid heart disease. <\/span><\/p>\n

That message hardened into national policy when the government issued the <\/span>1980 Dietary Guidelines for Americans<\/span><\/i><\/a>, which advised people to trim the fat from their steaks and avoid saturated-fat foods like butter, cream and coconut oil.<\/span><\/p>\n

Why Saturated Fat Made a Comeback<\/b><\/h2>\n

Today Keys\u2019s research is under fire. An <\/span>analysis<\/span><\/a> by researchers at Harvard looked at 21 studies and found no link between saturated fat and heart disease (or stroke). <\/span><\/p>\n

In 2014<\/span><\/a> an analysis of 76 observational studies and randomized controlled trials from the University of Cambridge concluded, \u201csaturated fatty acids were not associated with coronary disease.\u201d (The study also noted that some saturated fatty acids, notably the margaric acid found in dairy foods, was actually associated with a <\/span>lower <\/span><\/i>risk of heart disease.) <\/span><\/p>\n

Finally, a couple years later, a third meta analysis published in the <\/span>British Medical Journal<\/span><\/i><\/a> reached a similar conclusion. After looking at more than 62,000 people in 10 randomized trials, researchers found that while reducing saturated fat helped to lower cholesterol levels, the effect didn\u2019t translate to a lower risk of death. And death is what matters in this debate, ultimately. <\/span><\/p>\n

Saturated Fat Isn\u2019t Evil. But Does That Mean It\u2019s Healthy? <\/b><\/h2>\n

The seeming turn of the tide within the scientific literature has led to an even bigger shift in public perception. Today you\u2019re hearing loud messages from popular health pundits proclaiming that saturated fat is actually a long lost health food. Some even say you should get more of it by <\/span>drinking butter in your coffee<\/span><\/a>. <\/span><\/p>\n

Wait. What? <\/span><\/p>\n

Now\u2019s a good time to call a timeout and look at what\u2019s really going on in this debate. Because both sides have gotten a little carried away. <\/span><\/p>\n

Let\u2019s start with the first side of the pendulum swing, starting all the way back with Eisenhower\u2019s heart attack. It was a gross oversimplification to place all the blame for that heart attack — and eventually, heart attacks in general — on saturated fat.<\/span><\/p>\n

First, let\u2019s look at Eisenhower. The man was president at time, and a five-star general before that — both stressful jobs, to say the least. Ike was also known to have a temper, and at one point smoked <\/span>four packs a day<\/span><\/a>. It\u2019s fair to say there were confounding lifestyle issues. <\/span><\/p>\n

\"A
While some worry about the saturated fat in red meat, cheese is a far bigger contributor to saturated fat intake.<\/em><\/strong><\/figcaption><\/figure>\n

Second, saturated fat isn\u2019t necessarily something most people eat in excess. The USDA and World Health Organization recommend you cap your saturated fat consumption at <\/span>10 percent<\/span><\/a> of your daily calories. A <\/span>2007 analysis<\/span><\/a> by researchers at Rutgers University showed saturated fat makes up about 11 percent of the average American diet. The <\/span>top sources<\/span><\/a> of saturated fat being full-fat cheese (8.5 percent), pizza (5.9 percent), and cakes and pastries (5.8 percent). <\/span><\/p>\n

It\u2019s also true, as Sat-Fat supporters love to point out, that Ancel Keys\u2019s research showed correlation, not causation. \u201cThe lowest evidence,\u201d as Bowden described it. Modern day reviews have not been kind to the study\u2019s findings. <\/span><\/p>\n

\u201cThe most recent evidence, which reviews all the evidence from the past decade, shows that when you feed people more saturated fat, that doesn\u2019t increase their chance for heart disease,\u201d <\/span>says Kamal Patel, director of the nutrition research website <\/span>Examine.com<\/span><\/a>. <\/span><\/p>\n

But Patel quickly adds, \u201cThat still doesn\u2019t mean <\/span>that saturated fat is good for you.\u201d<\/span><\/p>\n

The Connection Between Saturated Fat and Cholesterol<\/b><\/h2>\n

There\u2019s a lot we don\u2019t yet know for certain about saturated fat\u2019s effects on the body. But here\u2019s one thing we do know: <\/span><\/p>\n

Saturated fat does increase LDL (i.e. \u201cbad\u201d) cholesterol<\/span>. <\/span><\/em><\/p>\n

This has been proven <\/span>many<\/span><\/a> times<\/span><\/a>.<\/span><\/p>\n

Elevated LDL doesn\u2019t guarantee you\u2019ll have a heart attack — a possible explanation for the researchers\u2019 null association between saturated and heart disease. It\u2019s just one risk factor among many. <\/span>But the general consensus is that, if your goal is to live longer, keeping your LDL low should still be part of the plan. <\/span><\/p>\n

\u201cIf you have two people who are exactly the same except that LDL is high in one person and low in the other, the person with high LDL will still be at a higher risk [for heart disease],\u201d says <\/span>Dr. <\/span>Spencer Nadolsky<\/span><\/a>, a physician and osteopath based in San Diego. <\/span><\/p>\n

So modern evidence shows that, at the very least, the once dogmatic fear of saturated fat is overblown. But Nadolsky and others caution that this doesn\u2019t necessarily mean you should actively seek more saturated fat within your diet. <\/span><\/p>\n

\u201cLook at the <\/span>Blue Zones<\/span><\/a>,\u201d says Nadolsky, referring to areas of the world where people live the longest. \u201cTheir cholesterols are low. They\u2019re not putting butter in their coffee, but at the same time, they\u2019re not entirely avoiding saturated fat.\u201d In fact, they consume lots of dairy, mostly in the form of yogurt and cheese (albeit from sheep and goats, rather than cows).<\/span><\/p>\n

\u201cI\u2019m not anti-saturated fat,\u201d adds Nadolsky. \u201cThe problem is when people say, \u2018<\/span>Look! Saturated fat\u2019s not bad for you now<\/span><\/i>!\u2019 Then you get people putting butter in their coffee. And what I\u2019m seeing, and other doctors are seeing this as well, is that people [who do dramatically increase their saturated fat intake] are having explosive changes in their cholesterol.\u201d<\/span><\/p>\n

Saturated Fat and Your Diet: Here\u2019s What to Do Now<\/b><\/h2>\n

You may not need to make any changes at all. <\/span><\/p>\n

Your body doesn\u2019t actually need saturated fat. \u201cThere are only two essential fatty acids,\u201d says Patel. Those are alpha-linolenic acid (an omega-3) and linoleic acid (an omega-6)\u2014both of which are unsaturated. <\/span><\/p>\n

While some people thrive on diets high in saturated fat, your body might not. <\/span><\/p>\n

For some people\u2014it\u2019s unclear what percentage of the population\u2014small amounts of saturated fat lead to big changes in cholesterol levels. <\/span><\/p>\n

\u201cWe call them hyper-responders,\u201d Nadolsky says. Some day there may be a reliable genetic test that will show who these people are, but it doesn\u2019t exist yet. It\u2019s safe to say that if heart attacks are part of your family health history, you\u2019d be smart to keep your saturated fat intake within the existing 10 percent recommendation. <\/span><\/p>\n

\u201c<\/span>If you have people in your family who had heart disease, despite having normal cholesterol, then you should probably do everything you can to decrease your risk,\u201d Patel says.<\/span><\/p>\n

But if you\u2019re still interested in adding more saturated fat to your diet, there is a relatively easy way to monitor how your body reacts to it. Schedule two cholesterol tests spaced one month apart. Take the first test while eating your current diet. Then make the dietary changes you wanted and take the second test. This is the approach Nadolsky uses to assess his clients. <\/span><\/p>\n

\u201cYou can tell pretty quickly <\/span>if you\u2019re going to have big changes to your LDL cholesterol,\u201d he says.<\/span><\/p>\n

Another test, which some experts say is more accurate and <\/span>should replace the standard cholesterol test<\/span><\/a>, examines your blood\u2019s concentration of apolipoprotein B, or the cholesterol-carrying protein that embed themselves within arterial walls. The apoB test, as it\u2019s called, looks specifically at the particles of greatest threat. <\/span><\/p>\n

\u201cWhen we check cholesterol [through a standard test], we\u2019re just measuring the cholesterol on that low-density lipoprotein,\u201d says Nadolsky. \u201cBut what really gets stuck in the wall is the lipoprotein, and that actually correlates better with risk.\u201d <\/span><\/p>\n

The Healthier Way to Eat More Saturated Fat<\/b><\/h2>\n

If bloodwork sounds too intense for you, then consider a simpler and safer way to add more fat to your diet: Skip the butter and eat nuts, avocado, and olive oil (all proven <\/span>healthy fats<\/span><\/a>) instead. <\/span><\/p>\n

\"Avocado
Olive oil, avocado and nuts contain proven healthy fats.<\/figcaption><\/figure>\n

\u201c<\/span>The safest fat to eat is monounsaturated [fats, which are found in nuts, avocados, olive oil and fish],\u201d says Patel. \u201cThey always have a benign or positive effect on lipids, and on the end result for heart disease and heart attack.\u201d<\/span><\/p>\n

Another saturated fat source that\u2019s become popular in recent years is <\/span>medium-chain triglycerides<\/span><\/a> in the form of MCT oil, which is one of the saturated fat additives people have begun adding to their coffee in recent years. <\/span><\/p>\n

\u201cMCTs don\u2019t have to go through the liver, so they\u2019re available for your body to use more quickly,\u201d says Patel. That can be useful during extremely low-carb diets, when you need energy. But Nadolsky adds, \u201cI wouldn\u2019t have anybody replace their olive oil or nuts with MCT oil. I don\u2019t want to replace the fat that we <\/span>know<\/span><\/i> is beneficial with fat that <\/span>may<\/span><\/i> be of some <\/span>little<\/span><\/i> benefit for fat loss.\u201d <\/span><\/p>\n

The bottom line is that saturated fat is a nutrient, not something that your entire diet should revolve around. Th<\/span>e body of evidence, taken as a whole, indicates that saturated fat is neutral. You should neither go out of your way to eat more of it, nor concern yourself with avoiding it. <\/span><\/p>\n

\u201cYou shouldn’t be scared of saturated fat,\u201d says Nadolsky. \u201cBut you\u2019d be better off focusing on your overall diet.\u201d
\n<\/span><\/p>\n

READ MORE:\u00a0<\/strong><\/em><\/h3>\n

Fix Your Diet: Understanding Proteins, Carbs and Fats<\/span><\/a><\/p>\n

How Much Fat Should I Eat?<\/span><\/a><\/p>\n

What is the Keto Diet? (And Should I Try It?) <\/span><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

You were wrongly taught to fear saturated fat for decades. Now it\u2019s making a comeback, however, claims about saturated fat\u2019s benefits may be going too far. <\/p>\n","protected":false},"author":38,"featured_media":4964,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[58],"tags":[9,720,24,536,454],"class_list":["post-4963","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-diet","tag-fat-loss","tag-health-2","tag-healthy-eating","tag-research","bf-level-all-levels"],"yoast_head":"\nIs Saturated Fat Bad? No. But It\u2019s Not a Health Food Either.<\/title>\n<meta name=\"description\" content=\"You were wrongly taught to fear saturated fat for decades. 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Now it\u2019s making a comeback, however, claims about saturated fat\u2019s benefits may be going too far.","inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.bornfitness.com\/is-saturated-fat-bad\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.bornfitness.com\/is-saturated-fat-bad\/#primaryimage","url":"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/06\/is_saturated_fat_bad_lead_image_born_fitness.jpg","contentUrl":"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2018\/06\/is_saturated_fat_bad_lead_image_born_fitness.jpg","width":1920,"height":1080,"caption":"Plenty of saturated fat here: A heart shaped pat of yellow butter melts."},{"@type":"WebSite","@id":"https:\/\/www.bornfitness.com\/#website","url":"https:\/\/www.bornfitness.com\/","name":"Born Fitness","description":"The Rules of Fitness REBORN","publisher":{"@id":"https:\/\/www.bornfitness.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.bornfitness.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.bornfitness.com\/#organization","name":"Born Fitness","url":"https:\/\/www.bornfitness.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.bornfitness.com\/#\/schema\/logo\/image\/","url":"https:\/\/i2.wp.com\/www.bornfitness.com\/wp-content\/uploads\/2015\/09\/Screen-Shot-2015-09-04-at-8.47.14-PM.png?fit=345%2C162&ssl=1","contentUrl":"https:\/\/i2.wp.com\/www.bornfitness.com\/wp-content\/uploads\/2015\/09\/Screen-Shot-2015-09-04-at-8.47.14-PM.png?fit=345%2C162&ssl=1","width":345,"height":162,"caption":"Born Fitness"},"image":{"@id":"https:\/\/www.bornfitness.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BornFitness","https:\/\/x.com\/bornfitness","https:\/\/instagram.com\/bornfitness\/","https:\/\/www.linkedin.com\/company\/born-fitness","https:\/\/www.pinterest.com\/bornfitness\/","https:\/\/www.youtube.com\/user\/BornFitness"]},{"@type":"Person","@id":"https:\/\/www.bornfitness.com\/#\/schema\/person\/c610be1b36c31f29200aa0fcb7026072","name":"Clint Carter","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.bornfitness.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/e3f854b2ec9835b602d94809b9bd4d15ebfbb19529c6d197e5afb0428d86f35b?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e3f854b2ec9835b602d94809b9bd4d15ebfbb19529c6d197e5afb0428d86f35b?s=96&d=mm&r=g","caption":"Clint Carter"},"url":"https:\/\/www.bornfitness.com\/author\/clintcarter\/"}]}},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/www.bornfitness.com\/wp-json\/wp\/v2\/posts\/4963","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bornfitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bornfitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bornfitness.com\/wp-json\/wp\/v2\/users\/38"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bornfitness.com\/wp-json\/wp\/v2\/comments?post=4963"}],"version-history":[{"count":0,"href":"https:\/\/www.bornfitness.com\/wp-json\/wp\/v2\/posts\/4963\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bornfitness.com\/wp-json\/wp\/v2\/media\/4964"}],"wp:attachment":[{"href":"https:\/\/www.bornfitness.com\/wp-json\/wp\/v2\/media?parent=4963"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bornfitness.com\/wp-json\/wp\/v2\/categories?post=4963"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bornfitness.com\/wp-json\/wp\/v2\/tags?post=4963"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}