Saturated Fats: Friends or Foes?

Updated September 2023.

During 2015, I researched and wrote extensively on the subject of fat (2014-2015 newsletters): what they are, how they work, and how to differentiate between different kinds of Fats. I also exposed trans fat as being the main fat to avoid. But what about those nasty saturated fats (SFAs) that we keep hearing so much about?

Nathalie Genevieve Puaschitz, et al, established there is no association between dietary intake of SFAs and incident coronary events or mortality in patients with established coronary arterial disease, in a study including 2,412 patients. 

Another article, regrouping 12 studies including 7,150 participants, published in the British Medical Journal, established that there is no significant risk reduction in the secondary prevention of coronary heart disease, and observed: “Considering all-cause mortality and cardiovascular mortality, combined cardiovascular events and myocardial infarction comparing modified fat diets versus control diet.” They concluded that there is no evidence for “The beneficial effects of reduced/modified fat diets in the secondary prevention of coronary heart disease. Recommending higher intakes of polyunsaturated fatty acids in replacement of saturated fatty acids [by Polyunsaturated Fatty Acids] was not associated with risk reduction.”

This means despite being told to reduce our intake of saturated fats (below 7% of our recommended fat intake), and the common use of lipid-lowering treatment in patients with established cardiovascular disease, the increased intake of polyunsaturated fats might not be appropriate. The attention should therefore be given to essential polyunsaturated fatty acids: Omega-3 fatty acids, while keeping Omega-6s to a minimum. The source of these essential fatty acids is of the utmost importance, as we now know that industrial polyunsaturated seed oils are as toxic as petroleum can be to the human body.

Therefore, this corroborates with previous articles: Omega-3s must consciously be implemented in the diet for their anti-inflammatory properties and the ratio of omega-3:omega-6 must be kept in check, to around 1:1 to 1:4 maximum. Compared to the average ratio of 1:12 to 1:20, this makes sense if the aim is to prevent or lower chronic inflammation in the body, prevent cardiovascular disease, and in the prevention of secondary coronary heart disease. 

Saturated fat (SFAs) might, therefore, not be the “enemy” it is shown to be.

Plus, SFAs from vegetable sources and SFAs from animal sources do not have the same function, and while the former may prevent inflammation (e.g. organic extra virgin or raw coconut oil), the latter, coupled with higher protein intake (e.g. steak, pork, etc.), and high-sugar-containing foods, might over-burden the liver and increase the toxic load, and subsequently lead to inflammation. Even more so, if the liver is unable to process toxins. these toxins will end up stored in fatty tissues, and joints, leading to painful joints and increased body fat, especially around the waist, and disrupt hormone balance in the body. This is even more concerning if chronic stress is a concern.

Isn’t it time we stopped fearing fats and considered the ‘real’ facts about food and the difference between wholesome, natural food and ultra-processed manufactured foodstuff that is nothing close to what nature intended?

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