Posted on 09/06/2014 11:01:50 PM PDT by nickcarraway
For decades we’ve been told to eat less cholesterol and saturated fat because they can cause or contribute to heart disease. Recently, however, these recommendations have been thrown out the window by some experts while the so-called real culprit—carbohydrates—are tossed to the lions.
So, are cholesterol and saturated fat your friends while whole-grain bagels and organic quinoa are your enemies? Before you decide to make burgers and steaks a regular part of your diet or become distressed because you are a vegetarian or vegan, let’s take a closer look at what is being reported.
A growing number of studies, including a March 2014 meta-analysis of 76 reports, have indicated that people who ate higher amounts of saturated fat did not experience more heart disease than individuals who ate less of the fat. They also have suggested that reducing your saturated fat and keeping your cholesterol levels low (less than around 180 mg/dL) do not help prevent heart disease and obesity. In fact, according to a 2013 study published in the British Medical Journal, lowering these two figures can actually raise your risk for both conditions.
This and other research findings were fodder for a recently published book called “The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet” by Nina Teicholz, a health journalist. Teicholz emphasizes that the mantra to reduce saturated fat and cholesterol because they can cause heart disease is out of key—in more ways than one. In fact, since publication of research in Circulation by Ancel Keys in 1963, which stated that saturated fat is a big no-no for health and the heart, the public has been urged by the medical realm to lower its intake of foods high in saturated fat and cholesterol.
Keys went on to publish follow-up articles on his work. A problem is that Keys reported only on selected countries; that is, only seven of the 22 he surveyed (which is why the study is referred to as the Seven Countries Study). When the data from all of the countries are considered, the conclusion was that people who ate more saturated fat actually had a lower risk of heart disease.
The result, according to Teicholz and some researchers, is that the public has turned in a big way to carbohydrates, especially refined carbs and simple sugars. This detour from fat to processed carbs has resulted in runaway inflammation and disease, including heart disease, diabetes, arthritis, obesity, and more.
That’s because when you replace saturated with more carbs, especially refined white flour and white sugar carbs, you nourish and support insulin resistance, raise triglyceride levels, lower good cholesterol (high-density lipoprotein, HDL), and encourage obesity, according to an American Journal of Clinical Nutrition report.
Another well-known study that focused on cholesterol and heart disease is the Framingham Heart Study, which started in 1948 and has continued to this day. A little known fact about the findings of this study is that the more saturated fat and cholesterol people consumed, the lower their cholesterol levels. Since three-quarters of your cholesterol is produced by your liver, which is influenced by your insulin levels, it makes sense that you would want to manage your refined carbohydrate intake and keep insulin levels under control.
Benefits of Cholesterol and Saturated Fat The idea that saturated fat and cholesterol are healthful may seem foreign, but they both do perform necessary and beneficial functions. For example, cholesterol:
Is necessary for developing and maintaining cell structure Is needed to help your cells adjust to temperature changes Plays a critical role in the production the hormones testosterone, estrogen, and progesterone Protects the nerve cells Is needed by the body, along with sunlight, to manufacture vitamin D Not all saturated fatty acids are the same. In fact, there are three main types–short-, medium-, and long-chain fatty acids—and they have specific characteristics. For example:
Short-chain fatty acids (e.g., caproic acid, butyric acid), which are found in dairy products from pasture-fed animals, have anti-inflammatory properties. They also support and nurture gut health. Medium-chain fatty acids (e.g., capric, caprylic, and lauric acids) are found in palm and coconut oil and butter. They have demonstrated some ability to help with improving body composition, boosting productivity, and possibly improve insulin sensitivity and cognition. Long-chain fatty acids (e.g., myristic, palmitic, and stearic acids) can contribute to heart disease, depending on which ones you consume. The trouble is, the long-chain fatty acids are consumed a lot! Both myristic and palmitic acid, for example, increase LDL (low-density lipoprotein) cholesterol, which is linked to cardiovascular disease and metabolic syndrome. Dr. Mike Hart has noted that “the sources of long chain fatty acids that should be avoided come from processed foods and factory farmed meats.” Stearic acids are found in processed meats, beef, cheese, chicken, and grain-based desserts.
A More Vegetarian Argument Among health experts who are not persuaded by the good saturated fat and cholesterol argument are Dr. Neal Barnard, president of the Physicians Committee for Responsible Medicine, and Dr. Andrew Weil, founder and director of the Arizona Center for Integrative Medicine. Both physicians are also widely published and internationally known speakers.
Barnard remains adamant that “meat is unhealthy,” regardless of whether you point a finger at saturated fat, cholesterol, the fact that many vitamins are not found in meat, the absence of fiber, or the presence of arachidonic acid (which promotes inflammation). These factors can increase a person’s risk of heart disease, high blood pressure, colon cancer, and diabetes, he notes.
Weil is a bit more forgiving, but not much. Based on the various studies on saturated fat and cholesterol, he suggests people consider eating high-quality organic dairy products in moderation and to limit saturated fat intake to not more than 10 percent of daily calories. He also notes that an “occasional steak (from organic, grass-fed, grass-finished cattle, please)” is acceptable.
So What’s the Verdict? Experts cannot agree on the impact of saturated fat and cholesterol on heart disease. It’s also important to remember there are scores of studies that link saturated fat with other serious conditions, including Alzheimer’s disease, diabetes, high blood pressure, obesity, and cancer.
However, according to various experts, if you buy into the idea that saturated fats and cholesterol are healthful, you should remember to stick with the “best sources,” which include grass-fed beef, pastured butter, coconut oil, tallow, ghee, and free-range eggs while avoiding any processed foods or those not in a natural form, according to Hart.
Joseph M. Mercola, DO, has weighed in on this question. He offers a list of recommendations on how to optimize cholesterol levels, reverse insulin resistance, and thus help prevent heart disease. Some of those suggestions are:
Significantly reduce and even eliminate grains and fructose. Replace grain carbs with lots of non-starchy organic veggies. Include lots of organic raw foods in your diet. This includes not only raw veggies but also nuts, seeds, and dairy. Consume omega-3 fats and reduce omega-6 fats. Include healthful fats such as olive oil, coconut oil, avocados, and organic grass-fed meat. Avoid GMOs and artificial sweeteners. As a final note, it’s critical to remember that each person is unique, with his or her own personal and family history of heart disease as well as the presence and/or severity of other risk factors for heart conditions, such as overweight/obesity, smoking, age, stress levels, menopause status, amount of physical exercise, alcohol use, illicit drug use, and C-reactive protein levels.
Are cholesterol and saturated fat your friends when consumed in moderation? When it comes to matters of the heart, be sure to weigh all the factors carefully.
I can’t eat a lot of carbs because I also have low blood sugar. Double fatigue whammy. Can’t take auto-immune fighters cause I need to keep my immune system active.
I’ve had a physician buddy that has said this for years and I’ve followed HIS advice.
He is also rapidly against statins.
I’ll bet many of those oldies ate a lot of meat and dairy products.
***
But not from “factory” farms. The animals were pasture-raised. Also, these people did not grow up eating all of the processed foods that are available today.
(b)
1. Major foot problems and major surgery last September which has taken about a year to get 90% recovery and to be able to start walking a mile to two each day.
2. High cholesterol levels and a push by my Family doc to go on his recommended diet of high complex carbs and minimal meat.
I went from walking at least a mile a day to minimal walking. In 6-8 months, I gained over 40 pounds and didn't feel good, and I was hungry most of the day.
Then, I started reading the medical literature and talking to others, who had been where I had been and was. Those who went on a paleo diet or a modified Atkins diet lost weight and kept it off. Over the decades everyone we know who have been on the expensive diet plans or on their own have been on weight gain/loss see saws. Usually in a couple years, they have regained their original weight loss and a lot more. Plus they are/were miserable and hungry most of the time.
In July, I started a modified Paleo diet with good meat, smoked sockeye salmon for breakfast and ocean sockeye or king salmon for dinner with a protein from chicken, beef or pork for lunch.
One of our younger relatives is a great bow hunter, and he has kept us supplied with elk, deer and wild/feral pig. These meats are very satisfying and 5-6 ounces make a very satisfying meal.
I charcoal a 1# pork tenderloin about once a week, and we eat a lamb chop about ever 2 weeks. Salmon is still our main protein with chicken a couple a times a week. We have elk/deer/wild pig a couple of times a week, If possible, I charcoal our meats, game,fish, chicken and vegetables. If I can't my wife fixes a combo veggie/meat or fish tray in her convection oven.
My wife has a good mini garden, we have a wonderful SE Asian family that sells fresh fruits, berries and veggies. I eat their produce several times a day.
Bread with the 20-50 ingredients has been eliminated. I eat about two whole grain thin buns a day.
I eliminated my 1-2 micro beers a day and replaced it with about 4-6 ounces of local red wine. That and not eating the great tasting local breads were the toughest challenges at first. Now it isn't a problem, and we keep good micro beer in our frig for relatives and friends who like a good beer.
Oleo was replaced by real butter. I eat 4-6 local farm raised eggs a week. Sometimes my wife will hard boil some eggs, and they become an afternoon snack, if I want a snack.
For desert we have a 80 to 90% dark chocolate 1-2 oz mini bar and of course the wonderful fruit, and a small bowl of ice cream about 2 every two weeks.
I gave up Cheerios, granola bars and other carbs that were supposedly healthy. I now eat the excellent local corn 3-6 times a week and if no corn, small new potatoes, again from a local grower. The corn sugar replacements are avoided like a plague.
After the second week, I have never been hungry enough that a handful of walnuts with a small serving of yogurt or a hard boiled egg didn't tide me over. I, also, buy local made jerky for the days pre or post honey dos.
In two weeks I had dropped twenty pounds and got back to walking again. A couple of weeks after walking again, I lost another 10 pounds. The weight loss has helped me to walk with minimal if any discomfort. I'm increasing my walking distance each week and adding more hill climbing each week.
After two months of this routine, my weight loss is slower now. I'm still losing 1-2 #’s per week, and I have lost the 40# gained pre and post foot surgery.
This August, I had a complete lab workup. Most levels of fat measurement are down 30 to 50%. This was after about a month of my diet and exercise programs.
My C-Reactive Protein, a cardiac event predictor was down to .16. The C-Reactive Protein test measures the levels of inflammation in our blood. High levels of inflammation are probably better predictors of a heart attack than the so call high levels of fats.
My heart rate was down from the mid to high 80s to 70 with a good bp.
I also had an Echo Cardiogram. Last year I had a new murmur, and my new cardiologist wanted an Echo again in a year.
He couldn't find the murmur with the new results. He was at a loss to explain. Now instead of a new Echogram each year, I will get one in two years. He will see me in a year, and if I continue with my trend that will go to every two years. He tried to sell me on a statin and failed.
I will be 76 in a few months, and I feel better than I have in over a decade.
With the exception of a serious reduction of carbs, my diet is what my RN wife calls, one of moderation.
The pendulum swings back and forth, not that it has anything to do with any facts but to bring attention to these people who are dependent on Government funding which they have become dependent on for their careers.
“Are you saying that animal protein and fat have been unfairly maligned, that idea went out of favor a long time ago. “
The science may not support it, but the government still does. Many doctors will still tell you to go on a low fat diet and take medicine if your cholesterol is too high...with too high being a figure that seems to get lower all the time.
“KEY RECOMMENDATIONS
Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.
Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.
When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils.
Consume less than 300 mg per day of dietary cholesterol.”
http://www.health.gov/dietaryguidelines/dga2005/document/html/chapter6.htm
“The Dietary Guidelines for Americans describe a healthy diet as one that:
• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
• Includes lean meats, poultry, fish, beans, eggs, and nuts; and
• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
The recommendations in the Dietary Guidelines and in MyPlate are for the general public over 2 years of age.”
http://www.choosemyplate.gov/dietary-guidelines.html
If you trust the US Government, you’ll never touch butter or bacon again...but I’ve lost weight and lowered my blood pressure more than my medicine did by eating both.
About Physicians Committee for Responsible Medicine (PCRM).
“The Physicians Committee for Responsible Medicine (PCRM), is a left-wing organization that has been linked to radical animal rights groups. Less than 5% of its members are actually doctors. The American Medical Association has called their nutritional advice “blatantly misleading”, and said that they intentionally misinterpret research, impugning the reputation of these researchers. The PCRM is opposed to the use of animals for medical research and advocates a strict vegetarian diet.
“The PCRM is partially funded by $430,000 from the Foundation to Support Animal Protection, a group co-founded by the president of PETA. Last year, the PCRM joined with PETA in a suit brought against the Environmental Protection Agency.
“This is a technique by which radical groups get court decisions in their favor, by suing Obama administration agencies, which do not challenge their lawsuit, and use it as justification to create radical and oppressive regulations never considered and objectionable to congress.”
My goal is to eat more like folks did in the 50s - include fats, don’t worry about meat, and reduce portions to amounts that keep me functioning until it is time to eat again.
I find eliminating most of the breads and pasta and sugars works well for reducing cravings. My weight is down, my pant sizes are down, I’m running further and not getting headaches. My blood pressure has dropped to a lower level than I got using 160 mg of Micardis.
I don’t worry about eating carbs, but I limit my portions to much smaller than typical of Americans. I eat any meat or veggies I want, with a pat of butter on my veggies. The number of calories I take in has gone down without the headaches and cravings I had before.
If this is ‘bad’, so be it! Why would we be shocked that the US Government has gotten it wrong?
Kind of ironic that you talk about logic when you claim that olive oil is bad for you because it’s (gasp) a fat.
Good points but I think Reeses cups may fall on the more natural side of the line. Minimally processed peanut butter — I see no mention of hydrogenation in the ingredients list — and regular old milk chocolate. That’s all they are. I actually consider them to be one of the healthier candy bar type snacks.
I’m just curious, where did he claim olive oil is bad for you? Many people think olive oil is beneficial for you, because of the type of oil it is. But there are some who claim it is bad for you, because of the type of olive oil, or because it’s a plant. Either way, it does have a low smoke point, so it’s best not cooked above that.
I’m like you. I prefer just plain ole ordinary Spam.
Well, I think the benefits have been pretty well established; even the Mayo Clinic touts its benefits. But you're right about the low smoke point. Coconut oil is good in that respect.
And for the answer to your question:
Your eating plan is where I’m basically at.
In the late 1990’s we spent some time in the Devon/Cornwall area of Britain, where a lot of my ancestors came from.
No one who lived in that area was over weight. They ate a good breakfast, a good lunch at a pub and whatever they wanted for dinner. Deserts were real deserts with a topping of Devon Clotted Cream.
They walked, rod bikes and did work with their bodies.
After the Devon experience we spent a week in London. Basically all Londoners reqard less of race were overweight.
No, I sad it is bad for you because it is 100% pure fat. It is not natural. It is an extraction of just fat. I have no problem with fat in whole foods. I love avocadoes, but I eat them whole, I don't extract their oil. I love almond and peanut butter, but I don't simply drink the oil that floats at the top of the jar, and discard the rest. Sugar extractions in the form of juice are equally bad, which is why I blend rather than juice. It's whole vs. extraction.
Sorry, I didn’t see the post.
On a side note, you can’t really trust any of the studies. Because there are a lot of studies out there that are completely contradictory.
Nor do people swig olive oil from the bottle like a fifth of Ripple, but if you in your zeal would prefer to believe so, go right ahead. You listen to those vegan gurus you follow, and I'll have a nice juicy piece of meat.
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