The Heartfelt Truth on Fat
By: James Goetz and Chantea Goetz Over the past thirty-five years, Americans have abashed fat, especially saturated fat, labeling it as the number one culprit of heat disease. If only this were true, we could kick back and eat fat-free Entenmanns each day, all the way to peak health. Thank goodness for scientific evolution and modern pragmatic evidence based research, containing many "Perles of Wisdom". The US Surgeon General's office prompted the low fat diet fad back in the 1980's (1), with the release of the Seven Countries Study. (2) This study concluded mortality rates due to coronary artery disease in sixteen separate cohort studies were directly proportional with increased saturated fat intake. This study began to create public opinion as policies were shaped, resulting in an ultimate reduction of total saturated fat in foods found on grocery store shelves. Unfortunately for the Seven Countries Study, but fortunately for the general public, a critical analysis of this study showed numerous confounding factors and thus should have discredited the study as valid. (3) "Saturated fat in our diet may not directly cause heart disease". (4) This is quite profound. Thanks to the evolution of research; a study published in the Annals of Internal Medicine assessed dietary intake and blood levels of different fats to determine the corresponding risk of coronary artery disease. Some of the findings of interest were: 1. By replacing saturated fat with omega-6 polyunsaturated fat, there was no significant decrease of the risk of heart disease. 2. No direct link was found between the correlation of saturated fat blood markers and dietary fat intake. 3. The type of free circulating saturated fats is related to heart disease. Based on these findings it would appear changing out saturated fat for unsaturated fat does not decrease risk of heart disease and eating fat does not change saturated fat blood markers. However, the "hmm" arises with the differentiation between types of free circulating saturated fat and the relation to heart disease. Let's explore for a moment the origin of these different types of saturated fat in our system. Humans have been programmed over time to crave certain foods. Foods containing sugar, release hormones in our brain, such as dopamine. Dopamine makes us feel good. As a result, when we consume sugar we tend to feel good. With the supposedly low fat equals heart healthy trend; the bulk of calories in the average American's diet comes from carbohydrates...sugar. One of the cheapest and most frequently added ingredients that has found its way onto grocery store shelves is high fructose corn syrup. It can be found in sports drinks, breads and even in hamburgers. Yes, hamburgers!!! Check out the ingredients in your non- Whole Foods frozen aisle and see for yourself. When an individual consumes sugar (such as high fructose corn syrup), the liver converts the excess into palmitic acid, which is then further converted to palmitoleic acid (16:1n-7)(a saturated fat). Increased palmitoleic acid levels in the blood lead to a higher incidence of metabolic syndrome. (5) Metabolic Syndrome is characterized by a number of symptoms, which include: (6) 1. Increased visceral fat 2. Dyslipidemia 3. Hypertension 4. Insulin resistance These symptoms are independently associated with heart disease. Combined, they make a deadly concoction. A result of metabolic syndrome are increased risks of non- alcoholic fatty liver, cardiovascular disease and type 2 diabetes mellitus. It has been shown there is an inverse relationship between margaric acid (17:0)(a saturated fat) and coronary artery disease. Margaric acid can be found in dairy products. In 2002, the CARDIA study, as published in the Journal of the American Medical Association, stated the consumption of thirty-five servings per week of dairy decreases the odds of developing metabolic syndrome by 72% more than those consuming less than ten servings per week. (7) It is beginning to appear more and more that saturated fat may not be the leading culprit of heart disease as in a majority of studies, sugar, a factor that greatly effects human physiology, is not taken into consideration. When subjects' carbohydrate intake is <50 g with an increased consumption of saturated fat, blood saturated fat levels are not increased. (8) In a study designed to take a look at the comparison of carbohydrate restriction to low fat diets and its effect on metabolic syndrome, Jeff Volek, Ph.D. of the University of Connecticut determined carbohydrate restricted diets were shown to be superior to low-fat diets in correcting features of metabolic syndrome. (9) The experts who stated fats were bad for you have to be right. (1) After all, they are experts, right? The blobs of yellow, artificial fat often displayed at the gym or doctors' office, showing what only one pound of fat looks like, have to be there to inspire us to lose fat by stopping the consumption of it. It looks gross and thus should not be eaten...right? Our bodies need a certain amount of calories per day in order to carry out the basic physiological functions such as breathing. This is our basal metabolic rate. Further activity, such as exercise, will require an increased bodily caloric intake. These calories can come from carbohydrates, protein or fat. According to Volek and others, a diet consisting of an extremely low carbohydrate intake is healthy when the majority of calories come from fat. When seventy percent of total caloric intake is in the form of fat, there is increases satiety, weight loss, decreased risk of metabolic syndrome and relative retention of lean mass and strength. (9,10,11) Could an old roommate who was often mocked for eating a pound of free range, grass fed bacon each day have been nutritionally right? Where does this leave the impressionable general public? If they listen to the so- called experts from the late 1970's, they will be fat and sick. It may take some fortitude to overcome thirty- five plus years of nutritional mental conditioning, even though the latest research shows the means to be healthier. While low fat, high carbohydrate diets can result in weight loss, this is entirely dependant on calorie restriction. This diet is further complicated as the hormone signals following a meal do not support satiety, and allow the return of the intense feeling of hunger. It is true that research is an eternal quest for knowledge and ever changing information. At times it would appear the research has trumped general trends. A healthy body is surely part of a strong foundation for a long and happy life. Bacon anyone? References: 1. US Department of Health and Human Services. Nutrition and your health- dietary guidelines for Americans. http://www.health.gov/dietaryguidelines/1980thin.pdf 2. Kromhout D et al. Dietary saturated and trans fatty acids and cholesterol and 24 year mortality from coronary heart disease: The Seven Countries Study. Prev Med. 1995 May; 24 (3): 308-15 3. Astrup A et al. The role of reading intakes of saturated fat in the prevention of cardiovascular disease; where does the evidence stand in 2010: American Journal of Clinical Nutrition. 2011 April (4) 684-8 4. Chowdhory R et al. Association of dietary, circulating and supplement fatty acids with coronary risk: A systematic review and meta analysis. Annals of Internal Medicine. 2014 March 18; 160(6): 398-406 5. Warensjo E et al. Fatty Acid Composition of Serum Lipids predicts the development of metabolic syndrome in men. Diabetologia. 2005 October 48 (10): 1999-2005 6. Grendy SM. Metabolic Syndrome: A multiplex cardiovascular risk factor. Journal of Endocrinal Metabolism. 2007: 92(2):399-404 7. Periera MA et al. Dietary Consumption, obesity and the insulin resistance syndrome in young adults: the CARDIA study. JAMA. 2002 April 24; 287 (16):2081-9. 8. Forsythe CE, et al. Limited effect of dietary saturated fat in the context of a low carbohydrate diet. Lipids 2010 October 45 (10):947062 9. Volek JS, Phinney SD, et al. Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. Lipids 2009; 44:297-309 10. Colek JS, Forsythe Ce. The case for not restricting saturated fat on a low carbohydrate diet. Nutr Metab 2005; 2:21-2 11. Volek JS, Kraemer WJ, et al. Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology 197; 82:49-54 |
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