Benefits of Saturated Fat & How it was Demonized
Another health fallacy harming our health for the last 30 or 40 years is that saturated fats will increase your risk of heart disease and heart attacks.
Conventional medical authorities say that consumption of saturated animal fats is bad for you and causes heart disease. However, a hundred years ago, fewer than one in one hundred Americans were obese, and coronary heart disease was unknown.
Then a few things changed in the “Western Diet,” Procter and Gamble started marketing Crisco as a new kind of food (the first commercially marketed trans fat). Crisco was originally used to make candles and soap, but with electrification causing a decline in candle sales, so Procter and Gamble decided to promote the fat as a “healthier” all-vegetable-derived shortening. And later in the century, Western Diet went from a high fat diet to a low fat, high carb diet.
The proven truth is that saturated fats from both animal and vegetable sources provide a concentrated source of energy as well as building blocks for cell membranes and a variety of hormones.
Saturated fats slow down absorption, allowing you to go longer without eating. They also help absorption of minerals and fat-soluble vitamins A, D, E, and K, conversion of carotene to vitamin A, and many biological processes.
Only Eat fat from Pastured & Organic Animals, NOT Factory Farm Raised:
There is one important caveat with saturated fats that is important to be abundantly clear on. That is that it has to be from Pastured, or at least free-range organic chicken and grass-fed beef. This is important because all of the hormones, antibiotics, and toxins in the feed are stored in the fat of the animals consumed, therefore transferring them to those who eat them. Not to mention the environmental disaster factory farms cause. For more on that see my blogs on free-range chicken and grass fed beef. You can also see my blog on being a vegetarian vs. a meat eater here.
Do saturated fats really increase your risk of heart disease and raise your cholesterol? No, in fact our bodies need them. Contrary to what we have been told for the past 40 years.
The benefits of saturated fats are:
- Improved cardiovascular risk factors
Saturated fat plays a key role in cardiovascular health. The addition of saturated fat to the diet reduces the levels of a substance called lipoprotein (a) that correlates strongly with risk for heart disease. 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.
- Stronger bones
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, Dr. 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.
- Improved liver health
Saturated fat has been shown to protect the liver from alcohol and medications, including acetaminophen and other drugs commonly used for pain and arthritis.
- Healthy lungs
For proper function, the airspaces of the lungs have to be coated with a thin layer of 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.
- Healthy brain
Your brain is mainly made of fat and cholesterol. 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.
- Proper nerve signaling
Certain saturated fats, particularly those found in butter, lard, coconut oil, and palm oil, function directly as signaling messengers that influence metabolism, including such critical jobs as the appropriate release of insulin.
- 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 white blood cells hampers their ability to recognize and destroy foreign invaders, such as viruses, bacteria, and fungi.
It is correct to assume that all of our foods, whether of vegetable or animal origin, probably are contaminated. The solution to environmental poisons is not to eliminate animal fats essential to growth, reproduction, and overall health-but to seek out organic meats and butter from pasture-fed cows, as well as organic vegetables and grains. Be sure to include these sources of saturated fats in your diet:
- Grass-fed organic beef and beef fat
- Free Range organic duck, goose and chicken
- Organic pastured eggs (with yolks)
- Naturally raised lamb
- Organic raw dairy products (butter, cheese, milk, cream)
- Coconut oil
- Other sources of healthy fats include:
- Olives and olive oils (unheated)
- Unheated organic nut oils (small amounts)
- Raw organic nuts such as Almonds or pecans
If you don't have a local source, you can get grass fed beef and other organic meat by clicking Here:
US Wellness Meats sells quality grassland meat products - Visit us Online!
Saturated Fat Versus Trans Fats
One key component is understanding the difference between saturated fat and trans fat. Trans fats are man made, by manufactures turn liquid oils into solid fat, such as shortening or margarine, in order to increase shelf life and sustain flavor. While saturated fats have many benefits, Trans fats clog arteries, increase risk of type 2 diabetes, and create other problems in your body. Many studies that claim “fats” are bad for you make no differentiation between fats specifically.
Sources of Trans Fats to Avoid
The major sources of trans fats in our diet are the ready-made baked goods and fried fast foods. These foods are not labeled, so people are not aware they are eating them. Other sources are margarine, many salad dressings, crackers, mayonnaise, cereals, donuts, cookies, frozen pizza, granola bars, chips, many processed foods and fried foods.
Trans Fats are often not labeled
It is also important to know that. In the United States if a food has less than 0.5 grams of trans fat in a serving, the food label can read 0 grams trans fat. This hidden trans fat can add up quickly, especially if you eat several servings of multiple foods containing less than 0.5 grams a serving.
When you check the food label for trans fat, also check the food's ingredient list for partially hydrogenated vegetable oil — which indicates that the food contains some trans fat, even if the amount is below 0.5 grams.
The Dangers Of man-made Polyunsaturates
The public has been fed a great deal of misinformation about the relative virtues of saturated fats versus polyunsaturated oils. At the turn of the century, most of the fatty acids in the diet were either saturated or monounsaturated, primarily from butter, lard, tallows, coconut oil and small amounts of olive oil. Today most of the fats in the diet are polyunsaturated from vegetable oils derived mostly from soy, as well as from corn, safflower and canola.
Modern diets can contain as much as 30% of calories as polyunsaturated oils, but scientific research indicates that this amount is far too high.
Excess consumption of man-made polyunsaturated oils has been shown to contribute to a large number of disease conditions including increased cancer and heart disease; immune system dysfunction; damage to the liver, reproductive organs and lungs; digestive disorders; depressed learning ability; impaired growth; and weight gain. One reason the polyunsaturates cause so many health problems is that they tend to become oxidized or rancid when subjected to heat, oxygen and moisture as in cooking and processing. Rancid oils are characterized by free radicals.
Sources of Polyunsaturated Fats to Avoid
Those in cooking oils such as Vegetable oils like canola and soybean oil. Instead cook with coconut oil or animal fat. Also avoid processed foods
Polyunsaturated Fats that are okay to eat (not in large quantities) are Omega-3 fats, sources from nuts and seeds like sunflower and chia seeds. Salmon, krill, and sardines also have small amounts of these fats that are beneficial.
In the book nourishing traditions, by Sally Fallon and Mary Enig PhD, Show the fallacies as to why saturated fats have been demonized, including flawed studies as well as studies that show the more saturated fat and cholesterol one ate, the lower the person's serum cholesterol was. For a 10-page article summarizing info from her book, see this article here called The Truth about saturated Fats- articles.mercola.com/sites/articles/archive/2002/08/17/saturated-fat1.aspx
Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats
- According to the book Nourishing Traditions Saturated Fats are important to your diet because:
• Saturated fatty acids constitute at least 50 percent of your cell membranes. They are what gives your cells necessary stiffness and integrity.
• They play a vital role in the health of your bones. For calcium to be effectively incorporated into your skeletal structure, at least 50 percent of your dietary fats should be saturated.
• They lower Lp(a), a substance in your blood that indicates proneness to heart disease.
• They protect your liver from alcohol and other toxins, such as Tylenol and other drugs.
• They enhance your immune system.
• They are needed for the proper utilization of essential fatty acids. Elongated omega-3 fats are better retained in your tissues when your diet is rich in saturated fats.
• Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for your heart, which is why the fat around your heart muscle is highly saturated. Your heart draws on this reserve of fat in times of stress.
• Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect you against harmful microorganisms in your digestive tract.
Also see Mary Enig’s book “Eat fat, Lose Fat” showing how Coconut oil, red meat, and butter, traditionally considered harmful, are actually essential to weight loss and health. Based on more than two decades of research, she also shows how so-called healthy vegetable oils (such as corn and soybean) are in large part responsible for our national obesity and health crisis.
Eat Fat, Lose Fat: The Healthy Alternative to Trans Fats
Other sources are “The GAPS diet” by Natasha Campbell-McBride, offering natural treatment for those with Autism, Dyspraxia, ADD, ADHD, Depression Schizophrenia and more. Based on eating a diet high in saturated fats and probiotics.
Gut and Psychology Syndrome: Natural Treatment for Autism, Dyspraxia, A.D.D., Dyslexia, A.D.H.D., Depression, Schizophrenia
Nutrients provided by pastured, organic grass fed and free range animal fats include:
- The Wulzen Factor: Called the "antistiffness" factor, this compound is present in raw animal fat. Researcher Rosalind Wulzen discovered that this substance protects humans and animals from calcification of the joints-degenerative arthritis.
It also protects against hardening of the arteries, cataracts and calcification of the pineal gland. Calves fed pasteurized milk or skim milk develop joint stiffness and do not thrive. Their symptoms are reversed when raw butterfat is added to the diet. Pasteurization destroys the Wulzen factor-it is present only in raw butter, cream and whole milk.
- The Price Factor or Activator X: Discovered by Dr. Price, Activator X is a powerful catalyst which, like vitamins A and D, helps the body absorb and utilize minerals. It is found in organ meats from grazing animals and some sea food. Butter can be an especially rich source of Activator X when it comes from cows eating rapidly growing grass in the spring and fall seasons. It disappears in cows fed cottonseed meal or high protein soy-based feeds.64 Fortunately, Activator X is not destroyed by pasteurization.
- Short- and Medium-Chain Fatty Acids: Butter contains about 12-15% short- and medium-chain fatty acids. This type of saturated fat is absorbed directly from the small intestine to the liver, where it is converted into quick energy. These fatty acids also have antimicrobial, antitumor and immune-system-supporting properties. Highly protective lauric acid should be considered essential. Surces include small amounts in butterfat or large amounts in coconut oil. It has antifungal properties as well as antitumor effects.
- Omega-6 and Omega-3 Essential Fatty Acids: These occur in butter in small but nearly equal amounts. This excellent balance between linoleic and linolenic acid prevents the kind of problems associated with overconsumption of omega-6 fatty acids.
- Conjugated Linoleic Acid: Butter from pasture-fed cows also contains a form of rearranged linoleic acid called CLA, which has strong anticancer properties. It also encourages the buildup of muscle and prevents weight gain. CLA disappears when cows are fed dry hay or processed feed.
- Lecithin: Lecithin is a natural component of butter that assists in the proper assimilation and metabolization of cholesterol and other fat constituents.
- Trace Minerals: Many trace minerals are incorporated into the fat globule membrane of butterfat, including manganese, zinc, chromium and iodine. Butter is extremely rich in selenium, a trace mineral with antioxidant properties.
Another book I like to share is:
Here is an interview with the author of "Why we Get Fat," Gary Taubes:
Sources saturated and poly fats:
Trans fats –