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Oct 26 2016

LCKL 004 – Saturated Fat – It’s Not The Devil It’s Thought To Be

Are you concerned about eating Saturated Fat? Are you confused when you hear some people saying that Saturated Fats are good and some saying that Saturated Fats are bad? Would you be surprised to learn that Saturated Fats are actually necessary?

SHOWNOTES
  • Introduction to Saturated Fat;
  • Types of Saturated Fats;
  • Benefits of Short Chain Fatty Acids;
  • Benefits of Medium Chain Fatty Acids;
  • 8 Important Benefits of Saturated Fat For Overall Health;
  • Cultures That Live Predominantly on Saturated Fats;
  • What You Should Do Now…
TRANSCRIPT
Introduction to Saturated FatClassifications of Saturated Fat - Short Chain Fatty AcidsClassifications of Saturated Fat - Medium Chain Fatty AcidsClassifications of Saturated Fat - Long Chain Fatty AcidsBenefits of Saturated Fats - CardiovascularBenefits of Saturated Fats - BoneBenefits of Saturated Fats - LiverBenefits of Saturated Fats - LungBenefits of Saturated Fats - BrainBenefits of Saturated Fats - DigestiveBenefits of Saturated Fats - NerveBenefits of Saturated Fats - ImmuneCultures that Live On Saturated Fats
  • Breast milk is 50% saturated fat. If saturated fat is so bad would babies be able to survive on it for 1-5 years of their life.
  • Both babies and adults have the ability to manufacture their own saturated fats when they are scarce. Therefore without consuming saturated fat, our body will make its own.
  • There is no scientific evidence to back up claims that saturated fats cause artery clogging. In fact arterial plaque is only 26% saturated fat and the rest is unsaturated, with over half being polyunsaturated.
  • Saturated fat is essential for overall health and without it, we will not survive.
  • 2014 was a great year for helping to squash the myth that saturated fat is bad. For many years cholesterol was touted as being raised by cholesterol. Well a study that came out by Jeff Volek and Stephen Phinney in PLoS One which showed that doubling or even tripling saturated fat in the diet does not drive up total cholesterol in the blood. They also found that it was actually the increase in carbs that prompted the greatest risk.
  • Proionate – mainly involved in producing glucose in the liver.
  • Acetate and Butyrate – incorporated into other fatty acids and cholesterol.
  • Found in Grass Fed Dairy Products.
  • However, eating fiber rich foods such as fruits and vegetables is linked to an increase in short chain fatty acids. The types of fiber best for the production of short chain fatty acids in the colon:
    • Inulin – Artichokes, Garlic, Leeks, Onions, Asparagus;
    • Fructooligosaccharides – Various fruits and vegetables such as garlic, onion and asparagus;
    • Resistant Starch;
    • Pectin – Apples, Apricots, Carrots and Oranges;
    • Guar Gum.
  • Gut Health
    • Aids in gut health by providing energy for colonic epithelial cells and promoting the growth of healthy colonic epithelium.
    • They are produced when the friendly gut bacteria ferment fiber within your colon, and they are the main sources of energy for the cells lining your colon.
    • Have anti-inflammatory properties for patients that are suffering from ulcerative colitis and are known to inhibit the growth of colon cancer cells.
    • Anti-cancer effects only happens when you combine fiber and the bacteria required to produce butyrate.
  • Diabetes
    • Short Chain Fatty Acids increase enzyme activity in the liver and muscle tissue, leading to greater blood sugar control.
    • In fact there have been studies done showing that acetate and propionate supplements improved blood sugar levels in diabetic mice.
    • This effect is generally only seen in overweight and insulin resistant individuals.
  • Weight Loss
    • Studies have shown short chain fatty acids regulate fat metabolism as it increases fat burning and decreases fat storage.
  • Heart Health
    • Studies have shown that short chain fatty acids block and reduce cholesterol levels.
  • Caprylic, Capric and Lauric Acids.
  • Found in Coconut Oil, Palm Oil and Ghee.
  • People who replaced unsaturated fats with MCT oils lost more weight.
  • Known to induce a ketogenic state and has been studied as a treatment for Alzheimers Treatment.
  • MCT was originally used in the mid 1900’s to reduce seizures. As it is a type of fat that is not requiring the level of digestion that long chain fatty acids do, it is often used by athletes.
  • Unlike other fats which account for approximately 9 calories per gram of fat, MCT only contains 7 calories.
  • Most fatty acids are packaged into lipoproteins which circulate in the bloodstream. However MCT’s are absorbed directly into the bloodstream via the portal vein and transported to the liver. They don’t require bile or pancreatic acids to break down.
  • They are great for heart health. Evidence is showing that as the diseased heart is energy deficient, MCT’s can provide these cells with an alternate energy source.
  • They also decrease body fat and hunger as.
  • Myristic Acid, Stearic Acid, Palmitic Acid.
  • Reduces the level of Lipoprotein A – Correlated strongly with cardiovascular disease. There are no medications that can do this. Only eating saturated fat with lower this lipoprotein.
  • Heart contains rich deposits of stearic acid and palmitic acid. This is food that the heart muscle draws from in times of stress.
  • Eating saturated fat raises the level of HDL in the blood.
  • There has been no correlation between saturated fats and heart disease. In fact, there was a meta analysis done on 347,747 individuals (total of 21 studies) which showed there was no significant association between saturated fats and higher risk of heart disease or stroke.

Saturated Fat is requried for calcium to be effectively absorbed into the bones.

  • Adding saturated fats has been shown to encourage the liver cells to dump their fat content. Clearing this fat is the first step to getting rid of that abdominal bulge.
  • It has been shown to protect the liver from toxic insults of alcohol and medications (I.e. NSAIDS and Other Anti-Inflammatories). It can even help to reverse it.
  • The airspaces around the lungs need to be coated with a thin layer of lung surfactant. This surfactant is 100% saturated fatty acids.
  • Replacement of these fats by other fats makes faulty surfactant and can cause breathing difficulties.
  • The brain is made up mostly of cholesterol and saturated fats.
  • Even Omega 3 Fats cannot be utilised without sufficient saturated fats.
  • Many Saturated Fats have antimicrobial properties that protect us from harmful pathogens in the intestines.
  • Certain saturated fats such as those in coconut oil, butter and lard function as signalling messengers that influence the metabolism.
  • Without these signals, the organs and glands won’t know what to do.
  • Saturated fats found in butter and coconut oil (myristic acid and lauric acid) play a critical role in immune health.
  • Loss of sufficient saturated fatty acids in the white blood cells will hamper their ability to recognise and destroy foreign invaders (I.e. viruses, fungi, bacteria).
  • Has been shown to be protective against cancers.

There are countless studies showing that heart disease risk decreases as saturated fat increases, as long as carbohydrates are not included. There are many cultures that live on high saturated fat diets, such as the inuit, the eskimos, the masai and even the french/swiss. These cultures have very low incidence of heart disease. In fact, the french and the swiss had very low levels of heart disease until westernisation occurred and they eat a lot of butter and saturated fats.

ADDITIONAL DETAILS
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Please note that this information is not intended for medical purposes or to replace the advice of your medical practitioner. It is for informational purposes only to help guide you on your journey towards optimal wellness.

 

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