Hooray for Saturated Fats

Reported recently in the journal Lipids several authors make clear that the link between saturated fats and heart disease is weak. This is interesting as public health guidelines state that saturated fats should be reduced where possible. In fact the World Health Organisation say that these fats should not make up more than 10% of total calorie intake and according to the American Heart Association no more than 7%. Ever since the research in the 1960′s and 70′s reported a clear link between saturated fats, found primarily in diary foods, eggs and meat (especially red), and a link to raised cholesterol levels people have been encouraged to reduce these foods. However, this research has already been discredited and in the latest meta-analysis of randomised controlled studies the authors point out that the link is weak for a host of cardiometabolic diseases including heart disease, strokes, insulin resistance, diabetes and even obesity. This is especially the case when the saturated fat is replaced with carbohydrates. This work also perhaps brings in to question the link often put forward between high saturated fat intake and raised cholesterol levels and indeed the role of cholesterol itself in heart disease- a topic which has become controversial over recent years. We also already know that foods such as eggs and shellfish do not significantly raise cholesterol and foods such as butter and coconut (medium chain saturated fats) may even lower cholesterol levels.

I have often put forward the benefits of eating quality fats and oils as extremely beneficial to health. The latest research casts further doubt on current public health warnings over certain fats and we know that saturated fats do have important functions in the body including immunity. Remember, consider the quality of the food that you are eating and always go for the best you can reducing the level of processing as much as possible. In this way foods like butter (relatively unprocessed) will always be a better choice than a processed spread despite the hype! Always include plenty of plant based foods in your diet and move often.

Kevin, 8 Jan 2011