The skinny on saturated fat

All my life I have heard bad things about fats, and in particular, about saturated fats. Whether it was stories in the news, information from school, literature from the American Heart Association (AHA), it was always to have a diet low in fat, especially saturated fat.

What I have learned recently has put a 180 degree spin on that position.

First, let's look at what saturated fat does in the body:

Saturated fatty acids constitute at least 50% of the cell membranes. They give cells their necessary stiffness and integrity. (This helps with wrinkles - less integrity within a skin cell, more floppiness means more wrinkles.)

Saturated fats play a vital role in the health of bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of dietary fats should be saturated.

Saturated fats lower lipoprotein (a) – A substance in the blood that indicates proneness to heart disease.

Saturated fats protect the liver from alcohol and other toxins.

Saturated fats enhance the immune system.

Saturated fats are needed for the proper utilization of essential fatty acids. Specifically, omega-3 essential fatty acids are better retained in the tissue when the diet is rich in saturated fats.

One of the healthiest ways to consume saturated fat is from coconut; it comes in different forms: oil, milk, meat. I use all 3, although the milk only sparingly. Coconut oil is absolutely wonderful to cook with in place of any current oil you may use. Scrambled eggs are particularly yummy when cooked in it and baked goods turn out wonderfully. I add coconut meat (shredded coconut) to yogurt, baked goods (recipe for a grain-free bread soon to come), cheddar biscuits, primal pancakes, etc. I've used the milk in soups and as a replacement for cow milk a couple times.

There are tons of resources already out there for additional info on why saturated fat needs to be put back into the diet. Here is a quick reference:

The Definitive Guide to Saturated Fats by Mark Sisson at MDA

Does Saturated Fat Cause Heart Disease? by Food Renegade (hint: no)

Get Saturated: 4 Reasons Saturated Fat is Healthy by Elizabeth of Nourished Life

7 Reasons to Eat More Saturated Fat by Dr. Joseph Mecola