9 Lies About Fat That Destroyed The World's Health (Part Three)

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If anything, saturated fats actually improve the lipid profile, NOT the other way around. In the past few years, many massive studies have examined the link between saturated fat and heart disease risk.

 

One of these studies included 347,747 participants and looked at data from 21 studies. The conclusion: there is no evidence that saturated fat increases the risk of heart disease (51).

 

Many other studies confirm these findings. Saturated fat is harmless (52, 53). The truth is... saturated fat never has been and never will be proven to cause heart disease, because it simply isn't true.

 

Bottom Line: Despite decades of anti-fat propaganda, saturated fat has never been proven to cause heart disease. In fact, saturated fat improves some of the most important risk factors for heart disease.

 

6. Saturated Fats and Trans Fats Are Similar

 

Trans fats are unsaturated fats that have been chemically modified to be more solid and have a longer shelf life. They are also known as partially hydrogenated fats.

 

The manufacturing process is very disgusting... involving high pressure, high heat, a metal catalyst and hydrogen gas. The fact that anyone thought these nasty fats would be suitable for human consumption is baffling.

 

Some of the major health organizations have started to confuse people by grouping trans fats together with saturated fats, calling them the "bad fats" (54).

 

However... like I outlined above, saturated fat is completely harmless, but the same can NOT be said for trans fats. Trans fats are highly toxic and can cause insulin resistance, inflammation and significantly raise the risk of serious diseases like heart disease (55, 56, 57, 58).

 

Even though consumption has gone down, trans fats are still found in processed foods and the FDA still categorizes them as "Generally Regarded as Safe" (GRAS).

 

If you want to avoid chronic disease... then eat your butter, meat and coconut oil, but avoid trans fats as if your life depended on it (it does).

 

Bottom Line: Trans fats resemble saturated fat in consistency and shelf life, but the chemical composition is still very different. While saturated fats are harmless, trans fats are highly toxic and should be avoided.

 

7. Eating Fat Makes You Fat and High-Fat Diets Are Dangerous

 

Fat is the stuff that lodges under our skin and makes us look soft and puffy. Therefore, eating more fat should make us store more of it. You are what you eat, right? Well, it actually isn't that simple.

 

Even though fat has more calories per gram compared to protein and carbs, foods that are naturally high in fat are very fulfilling and hard to overeat. In fact, studies on diets that are high in fat (and low in carbs) show that these diets cause more weight loss than diets that are low in fat (59, 60, 61).

 

Low-carb, high-fat diets also lead to all sorts of other benefits... increased HDL cholesterol, lower triglycerides, lower blood sugar and insulin levels, more abdominal fat loss and improved size of LDL particles (62, 63, 63, 65).

 

Despite this, many nutrition professionals still have the audacity to call low-carb diets harmful, then continue to peddle the failed low-fat diet that has been proven, time and time again, to be completely ineffective.

 

Bottom Line: Despite fat having more calories per gram than carbs or protein, studies show that high-fat (and low-carb) diets actually lead to more weight loss than low-fat diets.

 

8. Processed Margarine is Better Than Natural Butter

 

Because of the war on saturated fat, butter became recognized as an unhealthy food. Food manufacturers jumped on the bandwagon and started producing butter replicates like margarine.

 

Most margarines contain large amounts of processed vegetable oils, often with trans fats added to the mix. It is hard to imagine how people could think that processed, factory made margarine would be healthier than butter, which is completely natural and humans have been eating for a long time.

 

The studies also do NOT support the idea that margarine is healthier than butter. In the Framingham Heart Study, margarine was associated with an increased heart disease risk compared to butter (66):

 

Many other studies have looked at high-fat dairy products and found no evidence that they contribute to any disease... in fact, high fat dairy is associated with a lower risk of obesity (67, 68).

 

Despite all the fear mongering, high fat dairy products like butter are extremely healthy, especially if they are derived from grass-fed cows.

 

Bottom Line: Margarine is an unhealthy fake food produced in factories, usually containing trans fats and processed vegetable oils. Butter is a much healthier choice, especially if it comes from grass-fed cows.

 

9. Processed Low-Fat Foods Are Healthy Options

 

Because of the ridiculous low-fat advice, food manufacturers removed the fat from some of their foods. But there was a major problem... natural foods taste terrible without the fat.

 

The food manufacturers realized this and added a whole bunch of sugar to compensate for the missing fat. For this reason, most "low fat" foods are actually loaded with sugar, which is seriously harmful (69, 70, 71).

 

If a food has "low fat"or "diet" on the label, then you will probably find sugar, corn syrup and various artificial chemicals on the ingredients list.

 

However, sales of these foods have skyrocketed because many nutrition professionals still advise people to eat them... even though the "normal fat" alternatives are much healthier!

 

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References:

 

Main Article and Image Credit: Gunnars, K. (2015). “9 Lies About Fat That Destroyed The World’s Health.” Business Insider. Kris Gunnars, published 12 November 2013. Accessed 12 January 2016. <http://www.businessinsider.com/9-lies-about-fat-that-destroyed-the-worlds-health-2013-11>

 

51. http://ajcn.nutrition.org/content/early/2010/01/13/ajcn.2009.27725.abstract

52. http://www.ncbi.nlm.nih.gov/pubmed/19364995

53. http://www.ncbi.nlm.nih.gov/pubmed/9635993

54. http://www.heart.org/HEARTORG/HealthyLiving/FatsAndOils/MeettheFats/Meet-the-

      Fats_UCM_304495_Article.jsp#.Vqb5QCorLIU

55. http://jn.nutrition.org/content/135/3/562.full

56. http://onlinelibrary.wiley.com/doi/10.1038/oby.2007.200/full

57. http://www.nejm.org/doi/full/10.1056/NEJM199906243402511

58. http://www.nejm.org/doi/full/10.1056/NEJM199711203372102

59. http://ajcn.nutrition.org/content/86/2/276.full

60. http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2012.01021.x/abstract

61. http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2008.00518.x/abstract

62. http://www.ncbi.nlm.nih.gov/pubmed/19439458

63. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892194/

64. http://www.ncbi.nlm.nih.gov/pubmed/19099589

65. http://www.ncbi.nlm.nih.gov/pubmed/16685042

66. http://www.ncbi.nlm.nih.gov/pubmed/9229205

67. http://www.nature.com/ejcn/journal/v64/n6/abs/ejcn201045a.html

68. http://www.ncbi.nlm.nih.gov/pubmed/22810464

69. http://ajcn.nutrition.org/content/86/4/899.short

70. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2673878/

71. http://www.ncbi.nlm.nih.gov/pubmed/23594708

 

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