Saturated Fats and Ketosis | Are Saturated Fats Safe and How Much to Have: Thomas DeLauer
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Saturated Fats and Ketosis | Are Saturated Fats Safe and How Much to Have: Thomas DeLauer
Saturated fats are common in the American diet
They are shelf-stable, resistant to heat damage (solid at room temperature — think cooled bacon grease,) and essential to many bodily functions
Roughly half of our cell membrane structure is composed of saturated fat, and saturated animal fats, like butter or fatty organ meats, contain huge amounts of essential fat-soluble vitamins (K2, A, D, among others)
Common sources of saturated fat include red meat, whole milk and other whole-milk dairy foods, cheese, coconut oil, and many commercially prepared baked goods and other foods
The word "saturated" refers to the number of hydrogen atoms surrounding each carbon atom
The chain of carbon atoms holds as many hydrogen atoms as possible — it's saturated with hydrogens
Saturated Fats Bad Rep
The fear of saturated fat began in the 1950s when Ancel Keys published a paper supposedly linking saturated fat/cholesterol with rising rates of heart disease
The theory - called lipid hypothesis - proposed that there was a direct relationship between the amount of saturated fat and cholesterol in the diet and the incidence of coronary heart disease
Keys based his theory on a study of six countries, in which higher saturated fat intake equated to higher rates of heart disease
However, he conveniently ignored data from 16 other countries that did not fit his theory
Had he chosen a different set of countries, the data would have shown that increasing the percent of calories from fat reduces the number of deaths from coronary heart disease
When you include all 22 countries for which data was available at the time of his study, you find that those who consume the highest percentage of saturated fat have the lowest risk of heart disease (7)
Studies Prove Otherwise
A meta-analysis study, published 2010, which pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat
A Japanese prospective study that followed 58,000 men for an average of 14 years found no association between saturated fat intake and heart disease, and an inverse association between saturated fat and stroke (i.e. those who ate more saturated fat had a lower risk of stroke) (1,4)
While in Ketosis
There is a misconception that eating fat makes you fat
Fat doesn’t make you fat. While you can technically overeat enough fat calories to accumulate adipose tissue, thus getting fat, this is a difficult feat
Fat is very satiating, especially when paired with low-carb eating
Dietary fat in the presence of large amounts of dietary carbohydrates can make it difficult to access fat for energy
Dietary fat in the presence of low levels of dietary carbohydrates makes it easier to access fat for energy
(5)
References
1) Dietary intake of saturated fatty acids and mortality from cardiovascular disease in Japanese: the Japan Collaborative Cohort Study for Evaluation ... - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/2...
2) How Eating Fat Can Make You Smarter | Greatist. (n.d.). Retrieved from http://greatist.com/eat/healthy-fats-...
3) The Importance of Fats in a Ketogenic Diet | Ruled Me. (n.d.). Retrieved from https://www.ruled.me/importance-of-fa...
4) PubMed. (n.d.). Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/2...
5) Saturated Fats are Good for You. (n.d.). Retrieved from http://articles.mercola.com/sites/art...
6) The truth about fats: the good, the bad, and the in-between - Harvard Health. (n.d.). Retrieved from http://www.health.harvard.edu/staying...
7) Why Saturated Fat Is Not the Enemy (& Why We Need It). (n.d.). Retrieved from https://wellnessmama.com/1265/saturat...
Saturated Fats and Ketosis | Are Saturated Fats Safe and How Much to Have: Thomas DeLauer
Saturated fats are common in the American diet
They are shelf-stable, resistant to heat damage (solid at room temperature — think cooled bacon grease,) and essential to many bodily functions
Roughly half of our cell membrane structure is composed of saturated fat, and saturated animal fats, like butter or fatty organ meats, contain huge amounts of essential fat-soluble vitamins (K2, A, D, among others)
Common sources of saturated fat include red meat, whole milk and other whole-milk dairy foods, cheese, coconut oil, and many commercially prepared baked goods and other foods
The word "saturated" refers to the number of hydrogen atoms surrounding each carbon atom
The chain of carbon atoms holds as many hydrogen atoms as possible — it's saturated with hydrogens
Saturated Fats Bad Rep
The fear of saturated fat began in the 1950s when Ancel Keys published a paper supposedly linking saturated fat/cholesterol with rising rates of heart disease
The theory - called lipid hypothesis - proposed that there was a direct relationship between the amount of saturated fat and cholesterol in the diet and the incidence of coronary heart disease
Keys based his theory on a study of six countries, in which higher saturated fat intake equated to higher rates of heart disease
However, he conveniently ignored data from 16 other countries that did not fit his theory
Had he chosen a different set of countries, the data would have shown that increasing the percent of calories from fat reduces the number of deaths from coronary heart disease
When you include all 22 countries for which data was available at the time of his study, you find that those who consume the highest percentage of saturated fat have the lowest risk of heart disease (7)
Studies Prove Otherwise
A meta-analysis study, published 2010, which pooled data from 21 studies and included nearly 348,000 adults, found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat
A Japanese prospective study that followed 58,000 men for an average of 14 years found no association between saturated fat intake and heart disease, and an inverse association between saturated fat and stroke (i.e. those who ate more saturated fat had a lower risk of stroke) (1,4)
While in Ketosis
There is a misconception that eating fat makes you fat
Fat doesn’t make you fat. While you can technically overeat enough fat calories to accumulate adipose tissue, thus getting fat, this is a difficult feat
Fat is very satiating, especially when paired with low-carb eating
Dietary fat in the presence of large amounts of dietary carbohydrates can make it difficult to access fat for energy
Dietary fat in the presence of low levels of dietary carbohydrates makes it easier to access fat for energy
(5)
References
1) Dietary intake of saturated fatty acids and mortality from cardiovascular disease in Japanese: the Japan Collaborative Cohort Study for Evaluation ... - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/2...
2) How Eating Fat Can Make You Smarter | Greatist. (n.d.). Retrieved from http://greatist.com/eat/healthy-fats-...
3) The Importance of Fats in a Ketogenic Diet | Ruled Me. (n.d.). Retrieved from https://www.ruled.me/importance-of-fa...
4) PubMed. (n.d.). Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/2...
5) Saturated Fats are Good for You. (n.d.). Retrieved from http://articles.mercola.com/sites/art...
6) The truth about fats: the good, the bad, and the in-between - Harvard Health. (n.d.). Retrieved from http://www.health.harvard.edu/staying...
7) Why Saturated Fat Is Not the Enemy (& Why We Need It). (n.d.). Retrieved from https://wellnessmama.com/1265/saturat...
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