7 Reasons to Eat More Saturated Fat
I have always advocated for use of some saturated fats in one's diet as very beneficial in the end to a good healthy body. Saturated fats play key roles in maintaining this health by their contribution to building blocks of the structures of nerves and vessels, for instance. This article points these out quite well. I also note how our collective health as a whole has deteriorated since the advent of the trend for use of polyunsaturated vegetable oils and the rise of the transfats. Before these oils, we used saturated fats like bacon and lard for frying and general cooking. Within a few years, there were more neurological disorders, allergies and vascular disorders, to name a few. Certainly, these oils aren't the only cause, but few other changes in our collective diets have been so severe as the switch to vegetable oils. Some are good, but many, touted as 'healthy', actually are not.

Good article:



7 Reasons to Eat More Saturated Fat

In the not-so-distant past, the medical establishment considered all fats equally loathsome: all fats were created equal and they’re all bad for you. Things have changed in that quarter, if only slightly. You have no doubt heard the drumbeat of current medical thinking on fats: some fats are now good for you—olive oil and canola oil*—but others are bad for you—trans fats and all saturated fats. That’s an improvement from the old cry, but far from the truth.

It seems that no matter how the story spins from the denizens of the anti-fat camp, one piece of their advice remains staunchly constant: “You should sharply limit your intake of saturated fats.” The next admonition will invariably be, “which have been proven to raise cholesterol and cause heart disease.” Their over-arching belief is that saturated fat is bad, bad, bad.
You see with just a glance at [our suggested meal plans] that we’ve included fatty cuts of meat, chicken with the skin, bacon, eggs, butter, coconut oil, organic lard, and heavy cream in the plan. Aren’t we worried that these foods will increase your risk of heart disease and raise your cholesterol? In a word, nope. In fact, we encourage you to make these important fats a regular part of your healthy diet. Why? Because humans need them and here are just a few reasons why.

1) Improved cardiovascular risk factors
Though you may not have heard of it on the front pages of your local newspaper, online news source, or local television or radio news program, saturated fat plays a couple of key roles in cardiovascular health. The addition of saturated fat to the diet reduces the levels of a substance called lipoprotein (a)—pronounced “lipoprotein little a” and abbreviated Lp(a)—that correlates strongly with risk for heart disease. Currently there are no medications to lower this substance and the only dietary means of lowering Lp(a) is eating saturated fat. Bet you didn’t hear that on the nightly news. Moreover, eating saturated (and other) fats also raises the level of HDL, the so-called good cholesterol. Lastly, research has shown that when women diet, those eating the greatest percentage of the total fat in their diets as saturated fat lose the most weight.

2) Stronger bones
In middle age, as bone mass begins to decline, an important goal (particularly for women) is to build strong bones. You can’t turn on the television without being told you need calcium for your bones, but do you recall ever hearing that saturated fat is required for calcium to be effectively incorporated into bone? According to one of the foremost research experts in dietary fats and human health, Mary Enig, Ph.D., there’s a case to be made for having as much as 50 percent of the fats in your diet as saturated fats for this reason. That’s a far cry from the 7 to 10 percent suggested by mainstream institutions. If her reasoning is sound—and we believe it is— is it any wonder that the vast majority of women told to avoid saturated fat and to selectively use vegetable oils instead would begin to lose bone mass, develop osteoporosis, and get put on expensive prescription medications plus calcium to try to recover the loss in middle age?

3) Improved liver health
Adding saturated fat to the diet has been shown in medical research to encourage the liver cells to dump their fat content. Clearing fat from the liver is the critical first step to calling a halt to middle-body fat storage. Additionally, saturated fat has been shown to protect the liver from the toxic insults of alcohol and medications, including acetaminophen and other drugs commonly used for pain and arthritis, such as nonsteroidal anti-inflammatory drugs or NSAIDs, and even to reverse the damage once it has occurred. Since the liver is the lynchpin of a healthy metabolism, anything that is good for the liver is good for getting rid of fat in the middle. Polyunsaturated vegetable fats do not offer this protection.

4) Healthy lungs
For proper function, the airspaces of the lungs have to be coated with a thin layer of what’s called 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 and potentially causes breathing difficulties. Absence of the correct amount and composition of this material leads to collapse of the airspaces and respiratory distress. It’s what’s missing in the lungs of premature infants who develop the breathing disorder called infant respiratory distress syndrome. Some researchers feel that the wholesale substitution of partially hydrogenated (trans) fats for naturally saturated fats in commercially prepared foods may be playing a role in the rise of asthma among children. Fortunately, the heyday of trans fats is ending and their use is on the decline. Unfortunately, however, the unreasoning fear of saturated fat leads many people to replace trans fats with an overabundance of polyunsaturated vegetable oils, which may prove just as unhealthful.

5) Healthy brain
You will likely be astounded to learn that your brain is mainly made of fat and cholesterol. Though many people are now familiar with the importance of the highly unsaturated essential fatty acids found in cold-water fish (EPA and DHA) for normal brain and nerve function, the lion’s share of the fatty acids in the brain are actually saturated. A diet that skimps on healthy saturated fats robs your brain of the raw materials it needs to function optimally.

6) Proper nerve signaling
Certain saturated fats, particularly those found in butter, lard, coconut oil, and palm oil, function directly as signaling messengers that influence the metabolism, including such critical jobs as the appropriate release of insulin. And just any old fat won’t do. Without the correct signals to tell the organs and glands what to do, the job doesn’t get done or gets done improperly.

7) Strong immune system
Saturated fats found in butter and coconut oil (myristic acid and lauric acid) play key roles in immune health. Loss of sufficient saturated fatty acids in the white blood cells hampers their ability to recognize and destroy foreign invaders, such as viruses, bacteria, and fungi. Human breast milk is quite rich in myristic and lauric acid, which have potent germ-killing ability. But the importance of the fats lives on beyond infancy; we need dietary replenishment of them throughout adulthood, middle age, and into seniority to keep the immune system vigilant against the development of cancerous cells as well as infectious invaders.

*We advocate the use of olive oil, but recommend against the use of canola oil, despite its widely perceived healthful reputation. In order to be fit for human consumption, rapeseed oil (which is canola oil) requires significant processing to remove its objectionable taste and smell. Processing damages the oil, creating trans fats. Also, the oil is sensitive to heat, so if used at all, it should never be used to fry foods.

[Ed: "... remove its objectionable taste and smell", interestingly, these things were from quite toxic elements, BTW.]
Eat a balanced diet, and stay physically active.
Another article supporting more fat in the diet, even saturated fats and whole milk vs. skim or reduced fat milk. Basically, it is a form of nutritional heresy, yet this heresy is supported by a bunch of evidence and 'heretics' of lofty renowned.


Eat more FAT to stay HEALTHY: Food experts at war over new advice on nation’s diet
Giles Sheldrick and Olivia Lerche

Experts claim that eating more fat will reverse Britain's obesity and diabetes epidemic

Leading doctors and scientists said popular 'low fat' and 'proven to lower cholesterol' messages have had a disastrous impact on public health.

The National Obesity Forum said it was time to 'bring back the fat' with 'real food', like steak, eggs, butter and full-fat milk.

They were essential for maintaining health and preventing diseases which cost the NHS tens of billions of pounds to treat.

There has been a call for 'real food' like steak, eggs, butter and full-fat milk

The bombshell report is the first to unite dozens of pieces of research that shatter the myth that 'low fat' is good. The report's authors also called for an urgent overhaul of dietary advice.

But they have angered the health establishment which has called them 'irresponsible' despite the report having the support of an international coalition of doctors, dieticians, nutritionists, sports scientists and activists.

Professor David Haslam, chairman of the forum, said: “Guidelines from on high suggesting high-carbohydrate, low-fat diets were the universal panacea are deeply flawed".

“My patients don’t lose weight or improve their health by cutting fats or calories.

The proof being that obesity levels are higher than they have ever been and show no chance of reducing".

“A new approach is needed – a return to 18th century values, drawn up before modern interference with basic principles occurred.”

The report, produced in association with Public Health Collaboration, says poor dietary advice has been given for too long because of vested interests and flawed science.

Researchers say decades-old, state-sponsored public health messages are responsible for creating the UK’s obesity and Type 2 diabetes catastrophes.

Saturated fat, they add, does not cause heart disease and we should stop counting calories if we want to lose weight. It even claims the establishment 'colluded with industry for financial gain'.

Patients on a low-carb high-fat diet, saving the NHS £45,000 a year in medication

The report says: “The most natural and nutritious foods available – meat, fish, eggs, dairy products, nuts, seeds, olive, avocados - all contain saturated fat.

"The continued demonisation of omnipresent natural fat drives people away from highly nourishing wholesome and health promoting foods.”

A survey revealing 83 per cent of doctors thought butter was worse than margarine and 66 per cent believed vegetable oils were beneficial was 'shocking'.

Consultant cardiologist Dr Aseem Malhotra said: “The change in dietary advice to promote low-fat foods is perhaps the biggest mistake in modern medical history resulting in devastating consequences for public health. Sadly this unhelpful advice continues to be perpetuated.”

The BHF said the findings of the report could not be taken 'seriously'

The report cites the work of pioneering family GP Dr David Unwin who put patients on a low-carb high-fat diet, saving the NHS £45,000 a year in medication.

Professor Robert Lustig, president of the Institute of Responsible Nutrition, said: “Einstein’s theory of insanity is doing the same thing over and over again and expecting a different result.”

Dr Alison Tedstone, of Public Health England, said: “In the face of all the evidence, calling for people to eat more fat, cut out carbs and ignore calories is irresponsible.

“Our independent experts review all the available evidence, run full-scale consultations and go to great lengths to ensure no bias.

"International health organisations agree too much saturated fat raises cholesterol, increasing the risk of heart disease and obesity is caused by too many calories.”

Professor John Wass, the Royal College of Physicians' special adviser on obesity,  agreed with Dr Testone, adding said there was 'good evidence that saturated fat increases cholesterol'.

He said: "What is needed is a balanced diet, regular physical activity and a normal healthy weight. To quote selective studies risks misleading the public."

Dr Mike Knapton, Associate Medical Director at the BHF, said there is not enough evidence in the report to take the findings seriously.

He said: “This country’s obesity epidemic is not caused by poor dietary guidelines; it is that we are not meeting them.

"Diets that are high in saturated fat have been shown to increase cholesterol. High cholesterol is linked to an increased risk of cardiovascular disease hence why current recommendations emphasise the importance of reducing this.

“Heart disease is a multifactorial condition with a range of risk factors and any dietary and lifestyle advice worth noting should consider the overall impact that our diet and lifestyle has on our health.

"Focusing on single foods, nutrients or risk factors is short sighted and will perpetuate confusion and fear amongst the public about what they should and shouldn’t eat to protect their heart health.”
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There is too much conflicting data on saturated fat. I've read it's okay, but then it's not because animal products are evil.
(05-25-2016, 01:36 AM)introvert Wrote: There is too much conflicting data on saturated fat. I've read it's okay, but then it's not because animal products are evil.

The Adkin's Diet got people looking into fats in general more. Three studies were done to try to prove (a bad premise for any 'study') that high fat/low carbohydrate diets are bad for you. All of them found the opposite and indeed, found that the diet lowered bad cholesterol and boosted the good cholesterol.

BTW: I can't recall the studies, but I do remember reading them many years ago when I was on the diet.
(05-25-2016, 08:18 AM)Zedta Wrote:
(05-25-2016, 01:36 AM)introvert Wrote: There is too much conflicting data on saturated fat. I've read it's okay, but then it's not because animal products are evil.

The Adkin's Diet got people looking into fats in general more. Three studies were done to try to prove (a bad premise for any 'study') that high fat/low carbohydrate diets are bad for you. All of them found the opposite and indeed, found that the diet lowered bad cholesterol and boosted the good cholesterol.

BTW: I can't recall the studies, but I do remember reading them many years ago when I was on the diet.

Yes, I think I can recall some studies I've read too.

Here's the thing that bothers me: you can't always convince people one way or another, because people's personal experiences matter more.

I've been successful at losing quite a bit of weight on a healthy, varied, and "normal person" diet. I didn't cut anything out, I ate treats in moderation, had my fat and ate it too, and made sure I ate the suggested macronutrients. The problem I've encountered is you can't convince the person who ate a high carb low fat diet it's not actually the best because it may have worked for them. You can't convince the person who went vegan to lose weight that it's not the best because it worked for them. I tried low carb and I'll be honest, it made me miserable and I couldn't get up to 1,000 calories some days! It was nuts, and I decided to stop it. After doing a lot of reading and comparing how healthy people ate in the past (and had long lifespans), I decided to eat more in that style.

I for one, don't like the "evidence" out there demonizing fats because we need fats and they provide a sense of satiety no amount of kale can, lol. I've eaten a lot of kale, and I've noticed the sense of satiety I get from eating 2 pieces of bacon with an egg and cheese is much better than eating kale, carrots, and peas. Of course there's nothing wrong with the latter, but I'm not willing to give up the former.

The REAL problem isn't fats or anything else-- it's people eat too much, they eat unhealthily, and they don't move. There, I nailed it! I win a Nobel Prize lol.
I try to add grass fed butter, lard, or coconut oil to everything I eat. Our brains need fat to work well, and out bodies need fat to burn it.

I did the ketogenic thing for a while and I started losing weight, which I can't afford to.

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