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In Part One and Part Two of the Fats Series, we explained the science behind fats, or “lipids,” and talked about the importance and benefits of unsaturated fats. In Part Three, we will talk about the most controversial form of fat-- Saturated Fat.

 

Saturated fats are called “saturated” because there are no open spots on the carbon chain, with all of the spots filled with hydrogen atoms. Since there are no open spots, saturated fats are very stable and have a much higher boiling point (the point at which they liquefy) and hence they are solid at room temperature. Saturated fats are usually found in animal products, but there are a few tropical fruit oils (like coconut and palm) that are solid at room temp (these fruit oils are actually made of medium chain triglycerides and behave slightly differently than other saturated fats--there’s plenty there for another article by themselves).

 

Saturated fats are probably the first thing people think about when they hear the word “fat.” Fats in general--and especially saturated fats--are extremely misunderstood. During the 70s, governmental food agencies such as the USDA, AMA and AHA used research from a study to make recommendations that people limit their dietary fat intake. This study, entitled the Seven Countries Study, was authored by American Scientist Ancel Keyes. It showed a correlation between dietary fat intake and obesity rates. The problem is that this study was wrong. Keyes failed to use cross regression analysis and failed to test for confounding factors (in this case processed carbohydrate intake), and the correlation he found didn’t necessarily mean that eating dietary fats CAUSED increased body fat production. Basically, the study was badly designed and the people in charge chose the wrong one to adopt. Thirty years of nutrition education, food guidelines and public perception has been based on this false information, and not only are we still trying to sort out what’s right from what’s wrong, but the agencies refuse to admit that they did anything wrong and that their decisions have had any impact on America’s health and obesity rates. This is the background in which saturated fats have been given their bad reputation.

 

Saturated fats have not only had to fight this bad initial reputation, but subsequent studies have continuously reported findings from studies that lump them in with trans fats and the consequences associated with eating them, which in turn reinforces the notion that saturated fats are dangerous and should be avoided.

 

It is true that saturated fats can raise LDL cholesterol (the bad one) levels, and since fat is so calorie-dense, eating too much of it can have adverse affects on your body fat percentages and weight, but along with being misunderstood saturated fats actually have many benefits that are not talked about often. When taken from good sources, saturated fats can raise your HDL levels along with the LDL levels, which somewhat mitigates that affect. Saturated fats can also help with absorption, effectiveness and even production of several vitamins, minerals and compounds, including Vitamin D and Testosterone. That’s right--some studies demonstrate that higher saturated fat intake is associated with higher T levels! Saturated fats from animal products are also usually packaged with polyunsaturated fats (better known as Omega-3 and Omega-6 fatty acids) which are vital for many things in our bodies. This could be another topic for another article…Fats Series Part Five!

 

Saturated fats have been shown to be particularly effective when incorporated into bodybuilders’ and other high-performance athletes’ diets. How should you look at saturated fats given all the confusing information? Here are some guidelines to follow:

 

1. Eat appropriate amounts – you don’t need to completely avoid saturated fats, but at the same time don’t make them the centerpiece of your diet. Saturated fats should comprise somewhere around 10-15 percent of your overall fat intake and the more active you are, the more your body can handle properly, within reason.

 

2. Quality sources – of course if you are getting your saturated fat from fast food and candy, you are going to be worse off. Make sure that your meats are organic and naturally fed (grass-fed, free range, etc). If the animals are healthier and fed their natural diets, the fats they provide will reflect that and you won’t need to worry about as many negatives. Avocados, coconut/palm oils, grass-fed beef, and organic butter are fantastic sources for quality saturated fats.

 

3. No package deals – organic butter can be a great source of saturated fats, but foods with butter tend to be high in sodium, Trans fats and processed sugars as well. This is one of the things Ancel Keyes missed during his study, and it should be something you watch out for. There is a huge debate over whether it is okay to eat carbs and fats together, but in the case of butter and sugar, you should try to limit consumption as much as possible.

 

In the next part of the series, we will take a look at the red-headed stepchild of fats, Trans fats.

 

Nuwanee Kirihennedige – Is a nutritionist and dietician that works with athletes and health minded individuals on sports performance and weight loss. Nuwanee currently is the nutritionist for the California Strength Academy in San Ramon California. Nuwanee can be reached at nuwanee@californiastrength.com.