With that being said, I also admit that as new evidence emerges that proves anything to the contrary, I will use that as resource. I keep a list of any resources I use for courses or lectures I may teach and often refer or include links in articles I use in my blog. In the age we live in, it is very easy to gain access to legitimate sources of information so we can educate ourselves. It has been my experience that most, if not all, folks want to be healthy, strong, fit and live longer. Unfortunately, a lot of their decisions are based on the “cookie-cutter,” industry driven information that is being fed to them by advertisements, media and government bodies. But when these folks are provided with information backed by science, history, physiology and common sense they often make some significant changes.
Ok, I am rambling, back to the topic at hand…fat. I was having a very good conversation about a week ago and the topic turned to oils and fats. Almost every conversation I have with someone regarding healthy fats leads to the issue of cholesterol. When I start explaining the importance of saturated fats and how we are designed to consume them, it leads to “well, saturated fats raise cholesterol, and that is bad.” When I ask “why” it is the same answer….that’s what “they” say, that’s what the magazines and commercial say, that’s what doctors say…well its total BS.
The statin drugs, corn oil, soy, and vegetable oil industries…to name a few…are huge multi-billion dollar industries that quite often fund most of the advertising and correlative studies that are provided to the public. Correlative is a key word. These studies have words like “may” “could” “can” in them and have many variables involved and prove very little but can scare or convince the uneducated masses to buy their products. It is genius marketing. Make folks believe something is bad, then show some kind of support with big scientific words in them, create a cure or “healthy” alternative and sit back as the money rolls in. Smart but very devastating to not only our health but the health of generations to come. These industries developed over decades and it will take decades to change the way people think. If people understood more about cholesterol, they would see just how harmful these “healthy” products really are.
Cholesterol levels have very little, if anything, to do with cardio vascular or other degenerative diseases. In the last 100 years cholesterol intake has remained virtually unchanged yet, in America, CVD (cardio vascular disease) has risen 300 to 400%. Additionally, type-II diabetes, rheumatoid arthritis and multiple sclerosis have risen substantially as well. This data is from the Center of Disease Control and can be accessed by anyone. Now someone may say that deaths related to CVD have declined substantially in the past few decades and they would be correct. This is due to advances in modern medicine. We have sicker people, but can keep them alive longer due to advances in medicine. But the fact remains that these diseases, and others, were virtually unheard of 100 years ago and now they continue to rise…and it has nothing to do with cholesterol. Over 50% of people who have CVD have low or normal cholesterol levels. Cholesterol is used to make hormones, vitamin D from sunlight, regulate endocrine and neurological function and is in almost every cell of the body.
There are different types of cholesterol LDL (low density lipoprotein) and HDL (high density lipoprotein). LDL is generally considered the bad one. This can be broken down further in to different types of LDL particle sizes. Small, dense, highly reactive LDL are the ones most often associated with CVD and are produced from consuming a sugary, high glycemic index, high carb diet…not fat. Then there are the “puffier” less reactive LDL’s that are not problematic and result from a low glycemic, lower carb, higher fat and protein diet….uhhhh, Paleo? Finally, there are the HDL’s, the “good” cholesterol. You want these to be high. Diets low in saturated fats reduce HDL. Exercise increases it and in a 2010 study from the American Heart Association said that Oleic acid, found in avacados and olive oil, increase it as well. Diets high in Omega-6 (vegetable oils) reduce HDL and Omega-3 fatty acids, found in grassfed meats and fish oil, increases HDL….hmmmm, Paleo again?
“Well cholesterol clogs your arteries!” Again, BS. Oxidizing fats such as Omega-6 (PUFA‘s), AGE’s (advice glycation end products) from high carb diets, too much calcium from an acidic diet, over active immune responses and inflammation clog arteries. The primary material that an arterial clog is comprised of is mostly oxidized fats (PUFA’s), fibrogen, calcium with a very small percentage being cholesterol. I have made other posts regarding grains and inflammation, calcium and fats so feel free to check those out after reading this one. It will help paint the “big picture.”
So here we go. Saturated fats, animal fats, comprise up to 50% of our cell membrane walls, they do not oxidize, cannot be turned into trans fats, hold up to high heat and are vital for hormones, brain, cancer prevention, skin, and immune function. We have to have them to be healthy. For those who read some of my previous posts, you will remember it is when we started taking saturated fats out and replacing them with processed vegetable oils that we, as a country, began to have serious health problems. Saturated fats, or any other type of fat, can still be problematic to folks who are already sick or continue to eat high carb/high grain diets…either way, saturated fats are much healthier that the processed, omega-6 rich vegetable oils that most consume.
Lets take a look at four major fatty acids that are found in saturated fats. Lauric, Mysteric, Palmetic and Stearic acid.
Lauric acid, which is found in large amounts in coconut oil has been shown in some studies to have a neutral effect on cholesterol but according to the Journal of Clinical Nutrition “Comparison of Effects of Lauric acid and Palmetic Acid on Plasma Lipids and Lipoproteins” 1992, it did show to increase cholesterol slightly. Another study showed that Lauric acid increases primarily HDL. Study showing Lauric acid elevates HDL. Additionally, Lauric acid is converted to Monolaurin, which is a potent antimicrobial and immune system supporter. Lauric acid is one of the primary fatty acids found in breast milk, which makes sense since it helps babies develop their immune system. Coconut oil not only contains Lauric acid but is also high in other medium chain triglycerides (MCT‘s). What is unique about MCT’s are they up regulate mitochondrial activity in our cells enabling them to burn fat at a higher rate. Mitochondria are the “powerhouse” or “motors” of the cells. Any of you who attended any of my classes will forever remember what mitochondria are. The mechanisms behind this are not yet fully understood, but what is clear is the fat burning effect that MCT’s have.
Mysteric and Palmetic acid fall in the same boat. Both increase total cholesterol slightly but Palmetic effects cholesterol a little more than Mysteric. Palmetic acid is found in very small amounts, about 5% in meats. Palmetic acid is also the primary fatty acid our body makes in huge amounts when consuming a high carb diet. Palmetic acid is found in higher amounts, around 10%, in peanut, soy and corn oil….hmmm, I heard those companies are pretty big.
Stearic acid is the most abundant in animal fats and cocoa. It has no effect on cholesterol levels.
Saturated fats do not oxidize like PUFA’s (omega-6) and cannot be converted to trans fat…like PUFA’s. Not all vegetable oils are bad…if they are cold pressed. Canola oil for example is pretty high in not only Omega-3’s but also monounsaturated fats, which is a good thing. The problem is most of the canola oil on the market is processed…which ruins it. Also, it, like all vegetable oils, does not hold up to heat. Cold pressed canola oil must be refrigerated and can be found in some health food stores. Canola oil is a little too high in Omega-6 for me and since heat ruins it, I stick with coconut oil and butter. Extra virgin olive oil (cold pressed) which is very high in monounsaturated fats, can be stored at room temperature for a long time as long as its exposure to light is minimized but it also does not handle high heat well.
Its clear how important it is that we learn to sift through the information that is out there and learn how most of the studies show absolutely no causation and simply support industry driven products. Again, coconut oil and butter are great to cook with. I use Kerrygold (Irish butter)or Organic Valley butter. They use grassfed cows, are very high in Conjugated Linoleic Acid (CLA) and beta carotenoids…all potent anti-oxidants.
Ok, so lets summarize this.
- Diets high polyunsaturated fats (omega-6) reduce HDL.
- Diets high in saturated fats increase HDL.
- Cholesterol has no link to CVD
- Any diet high in carbs (primarily grains and high glycemic index type) plus any type of fat is bad.
- High carb diets elevates LDLs (bad cholesterol)
- Coconut oil is great. It holds up to high heat…even better that butter.
- There is no correlation between saturated fats and CVD
- Cook with coconut oil or butter.
- Processed vegetable oils are bad! Especially hydrogenated.
- Keep Omega-3’s in the diet…either with supplementation or grassfed meats.
- We need Omega-6’s but in very small amounts.
- Learn the language of scientific “studies” and be able to read between the lines.
- Our bodies are meant to use saturated fats.
- Or keep it simple and go Paleo.
Related articles:
- Mary Enig Phd. and Coconut Oil
- Saturated fats not linked to heart disease.
- Check out page 2 of this article from the Faulkner Wellness Center where it talks about cholesterol.
Until then, make sure you get some sprints and a heavy lifting day in this week.
