Wagner 1 Jamie Wagner Dr.

Lawrence Food for Thought March 9, 2013 Going to Bat for Saturated Fat It seems that anybody who knows anything about health and nutrition knows that dietary saturated fat is a nasty product that will not only make people fat, but will also clog their arteries and give them heart attacks. After the (justified) demonization and subsequent virtual eradication of trans fat in the American diet, saturated fat now stands alone as a target. Foods high in saturated fat include dairy, meat, eggs, and coconut, and foods high in trans fat include industrial-made vegetable oils and processed butter substitutes such as shortening and margarine. Despite being a natural and generally minimally processed food, saturated fat is often lumped with trans fat by conventional health wisdom. Other natural fats, such as monounsaturated fats (which include olive oil, nuts, and avocado) and polyunsaturated fats (such as fatty fish, seeds, and possibly processed vegetable oils) are generally recommended as healthy replacements for saturated fat. Saturated fat seems to be a sworn enemy against anyone who doesnt want to keel over and die. Is the natural nutrient truly as bad as most people assume it to be? After analyzing the research, evidence can be found that contradicts the presupposed evils of dietary saturated fat. It is also apparent that the logic behind its demonized state is a bit faulty. Saturated fat truly does not deserve the vilification that it is faced with at the hands of conventional nutrition; it does not cause heart attacks, and in some situations it seems to be desirable. The theory which states that saturated fat leads to heart disease seems to be a bit flawed. As explained in a clip from the documentary, Fat Head, biochemist Ancel Keys found a correlation between high dietary fat consumption and heart disease in six countries in the 1950s. This lead to the formation of his lipid hypothesis, which is summed up with two points: "saturated fat

Wagner 2 raises cholesterol" and "cholesterol causes heart disease" (Big Fat Lies). Keys, however, left out countries from his study that had a high fat consumption and low heart attack prevalence, and he also left out countries that had low fat consumption and a high amount of heart attacks. Keys actually had data from 22 countries, though he (quite suspiciously) left out data from the 16 countries that didn't fit into his theory. The film plays a few quick interviews with a handful of doctors. Michael R. Eades, M.D. says that the theory that "dietary fat causes cholesterol problems is sort of a myth", and the idea that "cholesterol problems lead to heart disease is a myth" (Big Fat Lies). Eades then goes on to say that actually looking at the literature behind Keys's lipid hyptohesis shows that "it's bogus" (Big Fat Lies). Mary Enig, PhD, says that Keys's theory is "completely and totally wrong (Big Fat Lies). The clip comically mentions that Keys's "punishment" for being deceitful with his research was a cover story for Time magezine. With the assistance of such mainstream exposure, Keys's theory universally became accepted by the public. Despite the dubiousness of Keys's report from the 1950s, the lipid hypothesis is still clearly a strong part of contemporary conventional wisdom Under the header of A Few Simple Facts, the American Heart Associations website says that saturated fat can increase [a persons] risk for heart disease due to the fact that it raises bad cholesterol (Meet the Fats). The authoritative website interestingly doesnt have any sources to back up its claim. The website instead utilizes an overweight middle-aged cartoon character named Sat to explain and personify the evils of saturated fat. Sats autobiography explains that his occupation is that of a Heartbreaker, and he attempts to coax the reader into eating a bacon cheeseburger and a piece of cheesecake (Meet Sat). This sort of technique seems patronizing and childish at best, but it is legitimately posted on the American Heart Associa tions website.

Wagner 3 Saturated fat is not just an adversary in America; a 2009 British television advert by the Food Standards Agency claims that fatty deposits can build up in your arteries, and this increases your risk of heart disease (Kaplan). This quote is used on a video that shows a glass of saturated fat being poured into a drain. The commercial then shows that the pipe for the drain is clogged, and the narrator implies that saturated fat does the same in the human body. Kaplan, the author of the blog article that explains the advertisement, calls this an oversimplification and a juvenile interpretation that is generally accepted as fact (Kaplan). Kaplan says that humans always have an excess of fat and cholesterol circulating in our bloodstream (Kaplan), meaning that saturated fat is not artery clogging as described by the Center for Science in the Public Interest in 1986 (Kaplan). He also describes fatty acids as an incredible source of fuel for the body rather than something that should be avoided. Though these words are from a (somewhat snarky) blogger and not from official medical research, Kaplan is said to have an advance degree in exercise physiology and an undergraduate degree in nutrition. At the very least, his argument makes logical sense; anybody can admit the human body is more complex than a tube of manmade PVC. Occasionally, news that views saturated fat favorably has penetrated the mainstream media. John Tierneys 2008 article in the science section of the New York Times describes a piece of research from The New England Journal of Medicine which pitted a relatively low-fat American Heart Association diet with a low-carbohydrate, relatively high-saturated fat diet. The article contains quotes from Gary Taubes, who is a well-known advocate of ancestral dieting. This type of lifestyle generally glorifies dietary fat consumption based on evolutionary observations, and it seems that Taubes viewpoint is likely prejudged. Taubes delivers a (mostly) objective summary the Israeli study by saying that the high-saturated-fat diet reduced L.D.L. [bad blood

Wagner 4 cholesterol] at least as well as did the A.H.A. relatively low-fat diet, the fundamental purpose of which is to lower L.D.L. by reducing the saturated fat content (Tierney). Taubes questions the usefulness of the A.H.A.-based diet because it doesnt have a clear advantage when it comes to lowering bad cholesterol. He also says that this is just one of many low -fat vs. high-fat trials that have found the high-fat diet result[ing] in the best improvement in cholesterol profile (Tierney). Taubes then argues if saturated fat is truly bad when a diet with high consumption of it lowers L.D.L. at least as well as a diet that has 20 to 25 percent less saturated fat (Tierney). If the American Heart Associations claims are accurate, Taubes says that the research findings should support their claim. There isnt, however, a link between saturated fat and blood cholesterol in the trials that he mentions. To add icing to the cake, Tierney himself mentions in the beginning of his article that the Israel study found the high-saturated-fat dieters lost more weight on average that the low-fat dieters. With saturated fat being correlated to more weight loss and better blood cholesterol levels, Tierney implies that the American Heart Associations hatred towards saturated fat may need re-evaluation (Tierney). If the (possibly biased) words of bloggers arent proof enough, one can see that t here is plenty of unadulterated research that suggests saturated fat to be benign. One study, published in 1999, sought to explore the relationship between protein consumption and blood cholesterol levels. The background of their abstract says ingestion of animal protein raises serum cholesterol in some experimenta l models but not in others (Hu et. all 221-227). The researchers studied 800,082 women aged 34-59 and found that high protein intakes were associated with a low risk of ischemic heart disease (Hu et. all 221-227). The article does note, however, that proteins from both plant and animal sources, and diets both low and high in fat, contributed to the lower risk of disease. The data of these researchers did not support the hypothesis that a

Wagner 5 high protein intake increases t he risk of ischemic heart disease (Hu et. all 221-227), though the data did suggest that replacing carbohydrates with protein maybe be associated with a lower risk of ischemic heart disease (Hu et. all 221-227). The researchers note that a high dietar y protein intake is often accompanied by increases in saturated fat and cholesterol ( Hu et. all 221227), and this seems to at least loosely imply that saturated fat could be part of a heart-healthy diet. The Malm Diet and Cancer Study in Sweden, which was published in 2005, is another study that questions whether or not saturated fat is really as bad as health authorities say it is. This study followed 28,098 middle-aged individuals for five years; the participants were placed into quartiles of relative fat intake. The results of the observational study saw that no deteriorating effects of high saturated fat intake were observed for either sex for any cause of death (Leosdottir et. all 153-165) and that with the exception of cancer mortality for women, individuals receiving more than 30% of their total daily energy from fat and more than 10% from saturated fat, did not have increased mortality (Leosdottir et. all 153-165). These results also seem to suggest that saturated fat consumption is not a negative for at least some people. The study did note that women in the highest quartile of fat intake had the highest relative risk for death of cancer. The researchers conclude, however, by saying that their results do not support the current dietary guidelines concerning fat intake (Leosdottir et. all 153-165), which were established as eating less than 30% of calories from fat and 10% less from saturated fat. The American Heart Association says that polyunsaturated fats are better than saturated fats (Meet the Fats). They list liquid vegetable oils (such as canola, olive, and soybean oils) on a menu for the heart-helper Fats sisters menu (Better Fats Sisters Menu). Its also very interesting to note the advertisement for canola oil on the top-right of the webpage of the Better Fats Sisters

Wagner 6 Menu; The American Heart Association may have economic reasons for encouraging polyunsaturated fats. A study published in February 2013 questions whether or not polyunsaturated fats actually have value in a heart-healthy diet. This study observed 458 men in Sydney Australia between the ages of 30 and 59 who had recently suffered some sort of heart affect. Saturated fats in the mens diets were replaced with omega 6 linoleic acid, which is the most abundant polyunsaturated fatty acid ( Ramsden et. all). The study found that substituting dietary linoleic acid in place of saturated fats increased the rates of death from all causes, coronary heart disease, and cardiovascular disease (Ramsden et. all). This finding goes directly against the American Heart Associations reasoning for recommending a low amount of artery-clogging-saturated fat; the study suggests that polyunsaturated fats are actually worse for the heart. The researchers conclude that t heir results could have important implications for worldwide dietary advice to substitute omega 6 linoleic acid, or polyunsaturated fats in general, for saturated fats (Ramsden et. all). They themselves seem to be suggesting that substituting polyunsaturated fats for saturated fats might be bad advice. German and Dillards 2004 article in the American Society for Clinical Nutrition also notes that polyunsaturated fat from vegetable oils (the same kind of fat that the American Heart Association recommend s as a better choice than saturated fat) has been viewed as a contributor to cancer and heart disease, and arterial plaque is primarily composed of unsaturated fats, particularly polyunsaturated fats, and not saturated fat (German and Dillard 550-559). Though German and Dillards article isnt a research study, it is an extensive and neutral essay with 126 references. It mentions that epidemiologic data suggest that saturated fats increase the concentration of LDL cholesterol in the bloodstream of some persons and that elevated cholesterol concentrations heighten the risk of heart disease (German and Dillard 550-

Wagner 7 559). This early comment seems to support Keyss lipid hypothesis. The compelling comment from this quote is the phrase some persons, implying that saturated fat may only cause blood cholesterol and heart problems for certain people. This article also notes that reviews of studies that showed dietary fat and cholesterol leading to blood cholesterol and heart disease often point out that they are inconclusive or even contradictory (German and Dillard 550 -559). In addition, the article mentions that cardiovascular disease comes from several risk factors aside from saturated fat, including lack of exercise, family history of heart problems, smoking, intake of high-glycemic carbohydrates, and others (German and Dillard 550-559). A 2011 article from The Netherlands Journal of Medicine said that while saturated fat intake is associated with a modest increase in blood cholesterol, it is not associated with an increase in cardiovascular disease (Kuipers et. all 372-378). Replacing dietary saturated fat with carbohydrates, especially high glycemic ones, associated with an increase in cardiovascular disease in observations (Kuipers et. all 372-378). They conclude that avoiding saturated fatty acid accumulation in the blood by avoiding high glycemic carbohydrates to prevent cardiovascular disease is more effective than reducing SAFA [saturated fatty acid] intake per se (Kuipers et. all 372-378). Factors such as carbohydrate intake, heredity, and lack of activity most likely arent controlled for in observational and epidemiological studies, meaning that the causal relationship between saturated fat intake and heart problems is not clear. Evidence towards Keys lipid hypothesis is said to be not strong (German and Dillard 550-559), and its also mentioned that overall dietary intervention by lowering saturated fat consumption does not lower the occurrence of coronary artery disease, coronary disease, or total mortality (German and Dillard 550-559). The authors make a clear point in saying that persons differ in their response to dietary fat (German and Dillard 550 -559) in terms of individual

Wagner 8 responses, further blending the lines about the appropriateness of certain fats in a diet. The article does note that from a pragmatic food-choice perspective, it is impossible to achieve a nutritionally adequate diet that has no saturated fat (German and Dillard 550 -559). This means that saturated fat is a necessary part of a good diet and that completely eliminating it could be problematic and lead to malnutrition. The role of specific saturated fatty acids on coronary artery disease and other health afflictions is said to be not sufficient to make global recommendations for all persons to remove saturated fats from their diet (German and Dillard 550-559). Although these two writers provide a detailed and unbiased article, their research suggests that saturated fat may have an important place in the diet of human beings, and its extremely evident that the nutrient was haphazardly blacklisted from the conventional health community (as if it were as evil as tobacco or trans fat)under inadequate evidence. Saturated fat, on the whole, is by no means as bad as conventional nutrition wisdom makes it out to be. There have been a few correlations made between saturated fat and heart problems in some people, though a lot of research indicates that it is safe for consumption. The paradigm on saturated fat does slowly seem to be shifting, but the path of the shift is clogged by health authorities such as the American Heart Association. Negative opinions on saturated fat are outdated; demonizing it has not helped the overall health of America: there is a widespread epidemic of obesity and supersized portions, insufficient energy expenditure, and social causes (German and Dillard 550-559) all contribute to obesity and heart problems. Eliminating an entire nutrient, especially one that has dietary benefits, seems completely illogical. Restriction of saturated fat and dietary fat in general leads to a high intake of carbohydrates which also can cause fat storage and heart problems when eaten in excess.

Wagner 9 On the personal level, I still get comments (from adult relatives and young student peers alike) about how my arteries are going to explode when I mention that I eat bacon and eggs (cooked in coconut oil) virtually every day. Its true that each form of dietary fat packs 9 kilocalories per gram (compared to the measly 4 kcals per gram of carbohydrate and protein), so the caloric density of saturated fatty foods is something that people must keep in mind. Saturated fat, like almost any natural food, is good in certain quantities; combining balance and moderation to a selection of real foods (rather than food products) is essential to a healthy diet and lifestyle. Eating a modest amount of saturated fat on a regular basis is not going to cause a persons heart to become clogged. It also is intuitively clear to opt for the more natural options; while the ice cream sundae (a feature of Sats menu on the American Heart Association website) is by no means a wise choice for consumption, the cartoon t-bone steak that it is pictured next to is not inherently wicked. With a little bit of time and research, anyone can see that saturated fat is truly not as evil as the text books, television commercials, and authorities make it out to be.

Wagner 10 Works Cited

Big Fat Lies. 2007. Video. n.p. Web. 3 May 2013. <http://www.youtube.com/watch?feature=player_embedded&v=v8WA5wcaHp4>.

German, J. Bruce, and Cora J Dillard. "Saturated fats: what dietary intake?." American Journal of Clinical Nutrition. 80.3 (2004): 550-559. Web. <http://ajcn.nutrition.org/content/80/3/550.full>.

Hu, FB, MJ Stampfer, JE Manson, E Rimm, GA Colditz, FE Speizer, CH Hennekens, and WC Willett. "Dietary protein and risk of ischemic heart disease in women.." American Journal of Clinical Nutriton. 70.2 (1999): 221-7. Print. Retrieved from PubMed at <http://www.ncbi.nlm.nih.gov/pubmed/10426698>.

Kuipers, RS, DJ de Graaf, MF Luxwolda, MH Muskiet, DA Dijck-Brouwer, FA Muskiet. Saturated fat, carbohydrates and cardiovascular disease. The Netherlands Journal of Medicine. 69.9(2011): 372-378. Retrieved from PubMed at < http://www.ncbi.nlm.nih.gov/pubmed/21978979>

Leosdottir, M, PM Nilsson, JA Nilsson, H Mnsson, and G Berglund. "Dietary fat intake and early mortality patterns--data from The Malm Diet and Cancer Study.." Journal of Internal Medicine. 258.2 (2005): 153-165. Retrieved from PubMed at <http://www.ncbi.nlm.nih.gov/pubmed/16018792>.

"Meet Sat." American Heart Association, 28 Oct 2011. Web. 3 May 2013. <http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/MeettheFats/MeetSat_UCM_305104_Article.jsp>.

Wagner 11 "Meet the Fats." American Heart Association, 10 Oct 2011. Web. 3 May 2013. <http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/MeettheFats/Meet-theFats_UCM_304495_Article.jsp>.

Ramsden, CE, D Zamora , B Leelarthaepin, SF Majchrzak-Hong , KR Faurot, CM Suchindran, A Ringel, JM Davis, and JR Hibbeln. "Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis." BMJ. (2013): n. page. Print. <Retrieved from PubMed at http://www.ncbi.nlm.nih.gov/pubmed/23386268>.