Is it saturated fats are killing us

It is believed that fatty food intake better minimized, because in the best case, it will lead to weight gain, and at worst - death from cardiovascular disease (CVD). However, over the past five years a lot of research to refute this belief. Saturated fats are gradually justify, many years later, they are no longer considered harmful.

Try to figure out how much saturated fat can be consumed without harm to health. But before proceeding to the research data, let's look at how different fatty acids.

The different fatty acids

In the body fats (triglycerides) are broken down to fatty acids other than structurally. If the connection between the single carbon atoms, the fatty acids are saturated, if there is one double bond - monounsaturated, if more than one double bond - polyunsaturated.

Also, there is another kind ofLEVEL OF TRANS FATTY ACIDS IN THE NEW ZEALAND FOOD SUPPLY unsaturated fats - trans fats. This unsaturated fatty acid with a modified structure in which the communication with the hydrogen atoms are on opposite sides of the connection chain carbon atoms.

In one form of fat may contain different fatty acids: and saturated or unsaturated, and trans fats. For example, in butter contains 34% of monounsaturated oleic acid, and 44.5% saturated (24% palmitic, 11% myristic acid and 9.5% stearic) fatty acids.

If a product predominant saturated fatty acid, it usually retains the solid state at room temperature: lard, butter (exception - fish and chicken fat). And if it has more unsaturated product becomes liquid (exception - palm, coconut and cocoa butter).

Trans fats are found in small amounts in animal fats, for example, among the fats in dairy products of 2-5%. But in vegetable oils that have passed through hydrogenation - adding hydrogen to the double bond of unsaturated fatty acids - trans fat a lot. For example, 100 grams of margarine solid contained 14.5 grams of trans fat of total fatty acids and 100 grams of butter - only 7 grams.

main sourcesTrans fats-sources, health risks and alternative approach - A review trans fats in the diet: cakes, cookies, crackers, margarine, french fries, potato chips and popcorn.

Trans fats are not formed in vegetable oils during frying.

That in non-hydrogenated vegetable oil, trans fats are formed, it should be used many times.

Saturated fats are not that harmful

StudyRevisiting dietary fat guidelines?, Which was attended by more than 135 000 people from 18 countries, showed that with increased mortality associated with high intake of carbohydrates and not fat. Study leader Mashid Dehghan (Mahshid Dehghan) said: "Our experiments have not confirmed current recommendations to limit the amount of fat up to 30% of all calories consumed and saturated fats - to 10%".

Limiting the total amount of fat does not improve the health of the population. If fats make up 35% of the diet, and carbohydrates - less than 60%, the risk of cardiovascular disease is reduced.

People whose diet is more than 60% consists of carbohydrates, can only benefit by increasing the amount of fat.

When the high fat consumption in comparison with the lowest risk of stroke was reduced by 18%, while the mortality rate - 30% (except CVD mortality). Besides, the risk decreased with consumption of all fats: saturated reduced the risk by 14%, monounsaturated - 19%, and polyunsaturated - 20%. Higher saturated fat intake reduced the risk of stroke by 21%.

The researchers noted that the consumption of saturated fats increases the content of the "bad" cholesterol (low density lipoprotein), but it is growing and the content of "good". As a result, there is no harm to health.

And this is not the only study justifying saturated fats.

scientific reviewDietary fatty acids in the secondary prevention of coronary heart disease: a systematic review, meta-analysis and meta-regression 2014 also found no link between saturated fat intake and CVD.

OverviewThe association between dietary saturated fatty acids and ischemic heart disease depends on the type and source of fatty acid in the European Prospective Investigation into Cancer and Nutrition-Netherlands cohort Food in the Netherlands has shown that a high intake of saturated fat does not increase the risk of coronary heart disease. On the contrary, the risk is slightly reduced by the use of dairy products, including butter, cheese and milk, and increased by replacing the fat on the animal protein and carbohydrates.

AnalysisDietary Saturated Fatty Acids and Coronary Heart Disease Risk in a Dutch Middle-Aged and Elderly Population dietary preferences Danes also showed that consumption of saturated fat is not associated with the risk of cardiovascular disease. The risk increased only when the fat was replaced with animal protein.

A recent Norwegian studySaturated fat could be good for you, study suggests people put on a high-fat diet with the consumption of butter, sour cream and vegetable oil, cold pressed. Saturated fats accounted for about 50% of the total fat. As a result, the participants reduce weight and the amount of fat in the body, reduce the pressure, triglycerides and blood sugar.

Most healthy people tolerate large amounts of saturated fats, if they are derived from good quality products, and the total number of calories is not too high. They may even be beneficial to health.

Ottar Nygård (Ottar Nygård), leader of the study, professor and cardiologist

Should I change the saturated fats to unsaturated

The use of polyunsaturated fats proven in numerous studies: they reducePolyunsaturated fatty acids and their effects on cardiovascular disease CVD risk, protect hair from dryness and brittleness and skin - aging, provideOmega-3 fatty acids: An update emphasizing clinical use good vision and need for the brain.

There are several studies that confirm the benefits of replacing saturated fats to polyunsaturated. For example, in the analysis ofReduction in saturated fat intake for cardiovascular disease 2015 concluded that the replacement of saturated fats to polyunsaturated reduces the risk of cardiovascular disease by 17%. At the same time, the replacement of saturated fats to carbohydrates or protein had no such effect.

Another reviewSaturated Fats Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study 2015 has shown that by replacing saturated fats for carbohydrates of whole grains, monounsaturated and polyunsaturated acids CVD risk is reduced by 8, 15 and 25%, respectively.

However, to completely replace saturated fats with polyunsaturated not advise even stricter dietary guides. Moreover, some saturated acids have proven beneficial effect. For example, butanoic acid contained in butter, cheese and cream, is a major metabolite of intestinal bacteria, a key energy source for the intestinal epithelial cells, and also hasAnti-inflammatory effects of sodium butyrate on human monocytes: potent inhibition of IL-12 and up-regulation of IL-10 production anti-inflammatory effect.

Which fats are harmful to health

In a studyEffect of different forms of dietary hydrogenated fats on LDL particle size 2003 we found that increased levels of low density lipoprotein ( "bad" cholesterol) is associated with trans fats.

If you replaceSaturated Fats Compared With Unsaturated Fats and Sources of Carbohydrates in Relation to Risk of Coronary Heart Disease: A Prospective Cohort Study saturated fats to trans fats, and carbohydrates from starchy and sugary foods, CVD risk is increased by 1-5%.

Unlike saturated fat, trans fat increaseIntake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta-analysis of observational studies the risk of death, ischemic events and the development of type II diabetes.

How much fat can be eaten without harm to health

To summarize all of the above.

1. Saturated fats are not harmful to health, if you do not exceed the daily calories and get them out of useful sources: high-quality dairy products, animal fats.
2. If saturated fats are derived from mineral sources, it is possible to exceed the rate of 10% without any consequences for the health of the cardiovascular system (exception: if you have high cholesterol).
3. If you consume more than 60% of carbohydrates, review your diet: Reduce the amount of carbohydrates and add more fat - up to 35%, with half of them may be saturated.
4. Add in the diet of more polyunsaturated fats, including essential omega-3 and omega-6 from vegetable oils, nuts and fish.
5. It is necessary to eliminate trans fats, which are found in abundance in fast food and potato chips, purchase baked goods, cookies, crackers and margarine. Beware of margarine, carefully read the packaging, so as not to buy it instead of butter.