Fat Lies

We’ve all heard the over-simplified dietary advice, “Eat lots of fruits, vegetables, whole grains and avoid trans and saturated fats”, right? It’s a dogma that is so ingrained in our culture that most of us associate the word “fat” with “bad”, “artery clogging” and “unhealthy.” But it’s not so black and white; not all fats are created equal and many deserve their place at the table once again.

Saturated Fats

Saturated fats are fatty acids with no double bonds and generally remain solid at room temperature. Butter, coconut oil, palm oil, visible meat fats and dairy are the main sources of saturated fat. They were not discovered until 1952 when the invention of gas-liquid chromatography allowed scientists to differentiate between different types of fats in foods.

The Saturated Fat Stigma

In 1955, when President Dwight D. Eisenhower suffered his first of many heart attacks, his cardiologist announced, at a national televised press conference, that Americans need to quit smoking, reduce stress and cut down on dietary fat and cholesterol. This advice was prematurely based on observational studies conducted by Ancel Keys. Keys measured total cholesterol in blood, intake of fat in diet and drew an over-simplified direct cause-and-effect theory that fat in the diet elevates cholesterol in the blood and leads to heart disease. And so, America’s fear of fat began. Over time though, we’ve identified “healthy” fats like olives, avocados, nuts, seeds and the oils derived from them but continue to shun the fat of animals.

In 2014, the largest meta-analysis related to heart disease and different types of fats was conducted, reviewing over 76 studies and concluding “current evidence does not clearly support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats.”

Saturated Fatty Acids, Not Created Equal

The way a product was grown, raised or processed, dramatically affects the fatty acid composition of that product. In a review published by Nutrition Journal in 2010, scientists compared the fatty acid profiles of grain-fed vs. grass-fed beef. They found that although total saturated fat content of the meat did not change, the types of saturated fats did. They found grass-fed cows produced meat with high levels of cholesterol-neutral saturated fats like stearic acid. Grain-feed beef had significantly higher proportions of cholesterol-elevating saturated fatty acids such as myristic and palmitic acids. The same results were found in pasture-raised versus grain-based chicken eggs.

Coconut oil is often demonized for being a saturated fat, but the types of saturated fatty acids, caprylic and lauric acid, are beneficial; anti-viral, anti-bacterial and known to raise “good” HDL cholesterol levels.

The Bottom Line

Always go for high quality sources of saturated fats such as unrefined coconut oil (preferably organic), grass-fed meat and dairy, wild fish and pasture-raised eggs. Try to avoid highly refined oils such as canola, soybean, cottonseed, vegetable and corn oils. When cooking, saturated fats such as ghee, butter or coconut oil are a good choice since they are stable and less likely to oxidize.

Darci Barman, Registered Dietitian Nutritionist, now a preferred provider for most major health insurance plans, practices at Pilgrim’s Wellness Clinic, inside Pilgrim’s Market in Coeur d’Alene. Call 208.676.0400 to learn more.

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