Processed carbs are the problem

Scientific American published an article this month about the lack of evidence vilifying saturated fats and how carbs (particularly processed ones) should be the main target for creating health issues.

In March the American Journal of Clinical Nutrition published a meta-analysis—which combines data from several studies—that compared the reported daily food intake of nearly 350,000 people against their risk of developing cardiovascular disease over a period of five to 23 years. The analysis, overseen by Ronald M. Krauss, director of atherosclerosis research at the Children’s Hospital Oakland Research Institute, found no association between the amount of saturated fat consumed and the risk of heart disease.

Bold emphasis added by me. Yes, there is no evidence because cholesterol has nothing to do with heart disease (this is the lipid hypothesis - a wrong theory that became mainstream) so while saturated fats in the diets may raise it, who cares!

Sadly the USDA did not take this study (or any of the others) into consideration when they posted their new 2010 nutritional guidelines earlier this year. I'm pretty sure they think we're too stupid, although I'm sure the sugar and agricultural industry may have had a teency weency bit to do with it.

Right now, Post explains, the agency’s main message to Americans is to limit overall calorie intake, irrespective of the source. “We’re finding that messages to consumers need to be short and simple and to the point,” he says.

Right, who cares where the calories come from as long as you don't overeat. Geez. This is what we are teaching our kids...or I should say, this is what the schools are teaching and some (ok, most?) parents are teaching the next generation. I'm not teaching it, thankfully, because I've done my own research into what is really, truly healthy for the human body. The body needs fats, cholesterols, vitamins, minerals, etc. that are not found in most carb-rich foods.

And the highlight of the article comes at the end:

“If you reduce saturated fat and replace it with high glycemic-index carbohydrates, you may not only not get benefits—you might actually produce harm,” Ludwig argues. The next time you eat a piece of buttered toast, he says, consider that “butter is actually the more healthful component.”

Beautiful butter. Of course the source of it matters (grain-fed vs. grass-fed) which is why we have switched brands very recently from Challenge to Kerrygold. Yummy.

Thank you to my mother-in-law for sending the article my way.

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