For over 30 years the dogma in medicine has been to avoid saturated fats. Throughout the developed world we have dutifully consigned steak, butter and cream to the dark side - enjoyed only with slathering of guilt and remorse. The advice is wrong!
A series of recent studies has failed to link saturated fat to heart disease. Further the culprit for the doubling of obesity, tripling of diabetes and persistence of heart disease is processed carbohydrate.
In March the American Journal of Clinical Nutrition published a meta-analysis (combining the data of many studies) of nearly 350,000 people over 23 years. Ronald Krauss, the lead researcher compared daily food intake against heart disease:
Conclusion: no association between saturated fat intake and heart disease!
This follows a number of studies in premier journals:
New England Journal of Medicine, 2008, Meir Stampfer: low carb diet with highest saturated fat had best HDL/LDL cholesterol and lost the most weight. Low fat, high carb Heart Association diet had worst outcomes.
Journal of American Medical Association, 1997, Stampfer: high glycaemic diets in women lead to 47% increased risk of diabetes (comparing top fifth with lowest fifth).
Journal of the American College of Cardiology, 2007: overweight women in top fifth of high glycaemic load were 79% more likely to develop coronary heart disease.
Not surprisingly the sugared beverage industry is lobbying very hard to cast doubt on this.
Resilience Institute Recommendations
1. This work clearly focuses our minds on the problem: processed carbohydrates and high glycaemic index foods. The mechanism is the yo-yo effect on your blood sugar which can stimulate fat production and inflammation, increase calorie intake, and lower insulin sensitivity.
Action: review your glycaemic index tables, remove processed carbohydrates (cereals, breads, pasta, sugared drinks and cookies). Go for oats, wholegrains, beans and vegetables.
2. Cut yourself some slack on saturated fats. There is evidence that excess meat is linked to risks of cancer, heart disease and diabetes so be sensible. Monounsaturated (olive oil, avocado, nuts) and omega 3 oils (fish and flaxseed) have clear benefits. But it looks like you can savor that piece of fat on your steak, chicken skin or latte. David Ludwig of Boston Childrens Hospital obesity program suggests: "When you eat buttered toast, consider that the butter may be the healthful component"
3. Be vigilant against the food industry. The have a very sophisticated marketing machine to pump quick release carbohydrates into foods. Please protect your children, your staff and your community from these predators. It can only be done with knowledgeable choice.