Let’s look at the benefits of saturated fats first. They form the foundation of our cell membranes, which accounts for about 50% of most of our membranes. The membrane encloses and protects the cell. It also facilitates the exchange of substances in and out of the cell. When we have a defect in that membrane, it can fail to work properly.12
Saturated fats are beneficial for good HDL cholesterol production, which is necessary for making hormones, Vitamin D and bile.
Our program recommends great sources of saturated fat, including grass-fed butter, centrifuged coconut oil, MCT oil, and pastured eggs. These options provide high-quality saturated fat for your diet. 100% grass fed/finished beef is also an amazing source of healthy, saturated fat and nutrient density. It is different than conventionally-raised beef that is grain-fed.
A 14-year study found that higher saturated fat intake was linked to a lower stroke death risk.
The American Journal of Clinical Nutrition showed that saturated fat intake was associated with a lower risk of death from stroke in a 14-year study of 58,453 adults. What’s more, a relatively newer benefit of saturated fat getting widespread attention is the effects of medium-chain fatty acids (MCTs), which are found in coconut oil. MCT’s provide a protective effect on brain health, especially when it comes to neurodegenerative disorders like Alzheimer’s Disease.
You might be surprised to know that studies still have yet to show an association between saturated fat intake and heart disease. In fact, the Cochrane review, which is a non-profit, non-governmental organization based out of the United Kingdom that does evidence-based medical research, published a study as far back as 2011 showing that decreasing saturated fat had no effect whatsoever on the risk of death or death from heart disease. The Annals of Internal Medicine also published a massive review confirming no link between saturated fat and heart disease, as well.
Processed (or man-made) saturated fats, on the other hand, are extremely dangerous.
We’re talking about hydrogenated and trans-fat products, like most of the margarines and alternative butter products on the market. They are highly toxic fats.
They start with cheap liquid vegetable oils, like soybean, corn, and canola oil, then hydrogenate them to create a solid fat. These highly rancid vegetable oils also contain many additives and undergo toxic processing that can do much cellular damage.
The majority of oils in the grocery store are refined vegetable oils that oxidize very easily, especially when exposed to heat, light and air. As high as 90% of them are also genetically modified, which has its own health risks associated with it, including immune system malfunction and gastrointestinal damage. The labeling of GMO on a product lets you know it has been genetically-modified.
Another category of fat is monounsaturated fats. This includes things like olive oil, olives, avocados and avocado oil, and nuts or nut butters. They are liquid at room temperature, but they will harden when chilled. This is one way to know if you have a true olive oil. If you make a dressing out of it and put it in the refrigerator, it will harden, and you will have to set it out to become liquid again.
Most of the olive oils on the market today are cut with inferior oils. That’s why we recommend 100% Californian extra-virgin olive oil.
Polyunsaturated fats are things like canola, corn, soybean and sunflower oil.
Many foods also contain a combination of 2 or 3 of these fats, like fatty salmon, nuts and seeds. These polyunsaturated containing whole foods are not a problem. Once again, it is the growing, processing and manufacturing of the toxic vegetable oils that creates so much damage.
So, besides the fat education, the take-home is that you want to have healthy anti-inflammatory fats in your diet. They serve a variety of positive health related outcomes in the body. You also want to avoid other fats not listed in your manual because of their pro-inflammatory effects. Inflammation is the top reason for weight gain and for difficult weight loss.