Michael T. Murray and Michael R. Lyon
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 The type of dietary fat profile linked to insulin resistance is an abundance of saturated fat and trans fatty acids along with a relative insufficiency of monounsaturated and omega-3 fatty acids. This means that in order to improve insulin action, we should reduce our intake of saturated fats by eating leaner cuts of meat and choosing nonfat dairy options, as well as eliminating trans fatty acids from our diet and focusing instead on monounsaturated fatty acids and omega-3 fatty acids. The best sources of monounsaturated fats are olive oil, nuts, nut oils, and canola oil. |
Russell L. Blaylock, M.D.
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 Unsaturated fat with two double bonds between the carbon atoms. B. saturated fat with no double bonds between carbons.
The shape of the fat molecule plays a major role in how these fats function in the body. The saturated fats are solid like lard and butter, whereas the unsaturated fats tend to be liquid, as we see with the vegetable oils. Within cells this can determine how well the membrane works. Saturated fats interfere with the movement of special molecules that normally travel along the membrane. We call this property fluidity. |
Gabriel Cousens
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 Research has shown that diets relatively high in saturated fat and trans-fatty acids, such as we see with flesh foods and hydrogenated fats, can significantly affect insulin efficiency and glucose response. When we increase the percentage of omega-3 fatty acids in the diet, insulin resistance can be improved or prevented.57,58'59 It is highly suggestible that polyunsaturated fatty metabolism has some role in NIDDM.
Research does show that when you increase the ratio of polyunsaturated fatty acids to saturated fatty acids, there is an improved insulin binding. |
Frank A. Oski, M.D.
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 Two substances in the diet appear to control the plasma level of cholesterol: the cholesterol and the saturated fat that you eat. Saturated fats are usually solid at room temperature. Foods such as butter, cheese, cream, beef, pork, lamb, and chocolate are rich in saturated fats. The ingestion of saturated fats makes serum cholesterol levels rise. Unsaturated fats are usually liquids at room temperature. Corn oil, cottonseed oil, safflower oil, and other vegetable oils are rich in unsaturated fats. The ingestion of unsaturated fats makes serum cholesterol levels fall. |
Mary-Ann Shearer
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 Both butter and coconut oil are a saturated fat and, as such, are stable during the heating process—they do not change shape and are easier for us to digest than a heated, unsaturated fat. For this reason heated, saturated fats in small quantities occasionally can be tolerated by most people without any serious problems.
We have been led to believe by the oil and margarine advertising companies that all vegetable fats are better than any animal fats. But is this true? Let us compare the relative merits of butter and margarine. Butter is not heated during processing. |
Mike Adams, the Health Ranger
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 Bacon is also high in saturated fat, which contributes to the risk of cancers, including breast cancer. Limiting your consumption of processed meats and saturated fats also benefits the heart.
Doughnuts: Doughnuts contain hydrogenated oils, white flour, sugar, and acrylamides. Essentially, they're one of the worst cancer foods you can possibly eat. Reader's Digest calls doughnuts "disastrous" as a breakfast food, and many experts agree it's probably one of the worst ways to start the day.
French fries: Fries are made with hydrogenated oil and fried at high temperatures. |
Mike Adams, the Health Ranger
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 And thus, the saturated fat argument is a distraction from the real causes of cancer that the U.S. beef industry doesn't want to talk about. It's not the saturated fat that causes pancreatic cancer. For example, coconut oil consumption wouldn't cause a person's risk of pancreatic cancer to leap 67%, although it's still saturated fat. The real cause of the cancer, I believe, is what's found INSIDE the fat, and what's ADDED to the meat during processing and packaging. |
Caldwell B. Esselstyn, Jr., M.D.
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 It would be far simpler—and clearer—to advise people to avoid animal-based products (the source of all cholesterol and most saturated fat) and also to avoid products labeled "hydrogenated" or "partially hydrogenated," since these contain the most harmful trans fats.
4. USDA recommendation: "Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fat, such as fish, nuts, and vegetable oils."
This recommendation is of major concern. |
| He found that the disease had progressed just as much in those consuming monounsaturated fats as it had in those eating saturated fat.2
Similarly, Lawrence Rudel of the Wake Forest University Baptist Medical Center experimented with the diet of the African Green monkey, which metabolizes fats very similarly to human beings. |
| At the end of five years, he found that those monkeys consuming monounsaturated fat did show higher levels of HDL (good) cholesterol and lower levels of LDL (bad) cholesterol, but autopsies on them showed that they had developed just as much coronary disease as those fed saturated fat.3 Rudel later repeated the experiment using rodents and obtained the same result. |
Dan Buettner
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 But meat remained a consistent contributor to heart disease, which isn't that surprising, because it has a high level of saturated fat. So out of that we started asking questions about other fatty foods, and one of the ones we focused on was nuts."
At the time, clinical nutritionists were telling people to stay away from all fatty foods and snack foods, including nuts. "But," Fraser said, cleaving the air with both palms for emphasis, "it turns out that most of the fat in nuts is unsaturated fat. |
Hyla Cass, M.D.
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 It also contains over 50 percent of its calories as fat, much of it saturated fat. Both cholesterol and saturated fat are essential for growth in babies and children, especially for the development of the brain. Yet, the American Heart Association is now recommending that children consume a low-cholesterol, low-fat diet—exactly the kind of diet that was linked, in one recent study, with failure to thrive in children. The fact is, children need good fats to provide the raw materials for healthy brain cells. |
| Reduce your intake of beef and pork because they are high in saturated fat. This less healthy form of fat is also likely to contain hormones, antibiotics, and pesticide residues from animals raised on factory farms. You can reduce your exposure to these chemicals—some of which are known causes of cancer—by shopping for organic meats from grass-fed cattle. (Organic, grass-fed meat is also less likely to carry mad cow disease.) Eat the leanest cuts possible. Skinless chicken and turkey are better sources of protein as they contain little saturated fat.
Eliminate trans-fatty acids from your diet. |
| It also contains over 50 percent of its calories as fat, much of it saturated fat. Both cholesterol and saturated fat are essential for growth in babies and children, especially for the development of the brain. Yet, the American Heart Association is now recommending that children consume a low-cholesterol, low-fat diet—exactly the kind of diet that was linked, in one recent study, with failure to thrive in children. The fact is, children need good fats to provide the raw materials for healthy brain cells. |
| Reduce your intake of beef and pork because they are high in saturated fat. This less healthy form of fat is also likely to contain hormones, antibiotics, and pesticide residues from animals raised on factory farms. You can reduce your exposure to these chemicals—some of which are known causes of cancer—by shopping for organic meats from grass-fed cattle. (Organic, grass-fed meat is also less likely to carry mad cow disease.) Eat the leanest cuts possible. Skinless chicken and turkey are better sources of protein as they contain little saturated fat.
Eliminate trans-fatty acids from your diet. |
Lester A. Mitscher and Victoria Toews
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 The French Paradox results from the fact that the French outlive Americans and suffer significantly fewer heart attacks, despite the fact that smoking is a national pastime in France and the typical French diet is swimming in saturated fat. It just didn't seem to make sense that the French would have healthy hearts despite the double whammy of smoking and saturated fat. The answer seems to lie in the red wine swirling in French wine glasses, wine that is an excellent source of polyphenols (the same class of nutrients to which green tea's active ingredients belong). |
Caldwell B. Esselstyn, Jr., M.D.
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| Between 14 and 17 percent of olive oil is saturated, artery-clogging fat—every bit as aggressive in promoting heart disease as the saturated fat in roast beef. And even though a Mediterranean-style diet that allows such oils may slow the rate of progression of coronary artery disease, when compared with diets even higher in saturated fat, it does not arrest the disease and reverse its effects.
Dr. Walter Willet, a professor of public health at Harvard, has written a book touting the benefits of monounsaturated oil. |
Michael T. Murray and Michael R. Lyon
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| A diet composed mostly of saturated fat, animal fatty acids, and trans fatty acids (from margarine, shortening, and other sources of hydroge-nated vegetable oils), and high in cholesterol, results in membranes that are much less fluid in nature than the membranes in a person who consumes optimum levels of unsaturated fatty acids. Without a healthy membrane, cells lose their ability to hold water, vital nutrients, and electrolytes. They also lose their ability to communicate with other cells and be controlled by regulating hormones including insulin. |
Steven V. Joyal
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 In addition, studies suggest that the high intake of saturated fat worsens insulin resistance in obese individuals.
Since most Americans are deficient in omega-3 fatty acids and consume too much omega-6 fat, we need to focus on monounsaturated and omega-3 sources (see "Beneficial Fats," page 100). Monounsaturated fats such as olive oil have a number of beneficial effects. For example, studies show that people who consume olive oil as their main source of fat have lower rates of cardiovascular disease. |
Francisco, M.D. Contreras
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| The saturated fats are considered harmful because it is impossible to metabolize them completely. saturated fat deposits cause arteriosclerosis, cardiovascular diseases, embolism, and brain hemorrhages. To them we also attribute increases in colon, prostate, and breast cancers, along with metabolic diseases like diabetes.
Unsaturated Fats
Unsaturated fats have a less uniform configuration so they remain in liquid form at room temperature. Foods rich in unsaturated fats include olive oil, corn oil, cottonseed oil, soy oil and peanut oil. |
Jack Challem
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 The high-fat diet contained saturated fat but also ample amounts of more healthful monounsaturated and polyunsaturated fats.
Helpful Supplements
Most anxiety disorders have common biochemical features, but they differ in intensity. Because of this, many of the same supplements are useful for these disorders but in different dosages.
B-complex vitamins. A high-potency B-complex (or a high-potency multivitamin) is the most important supplement for reducing anxiety. A supplement containing 25 to 50 mg of vitamins Bl, B2, and B3 should contain relative amounts of other B vitamins. |
Hyla Cass, M.D.
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| Both cholesterol and saturated fat are essential for growth in babies and children, especially for the development of the brain. Yet, the American Heart Association is now recommending that children consume a low-cholesterol, low-fat diet—exactly the kind of diet that was linked, in one recent study, with failure to thrive in children. The fact is, children need good fats to provide the raw materials for healthy brain cells. |
Jonny Bowden, Ph.D., C.N.S.
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 So do you need to worry about the natural, healthy saturated fat in coconut oil? I don't think so, and neither do many experts. "Coconut oil has a neutral effect on blood cholesterol, even in situations where coconut oil is the sole source of fat," said Dr. George Blackburn, a Harvard Medical School researcher testifying at a congressional hearing about tropical oils back in 1988. |
| Trans fat (and to some extent, saturated fat) raises blood cholesterol far more than cholesterol in the diet. One well known study, published in 1996 in the American Journal of Clinical Nutrition, actually tested a high-shrimp diet at Rockefeller University. They fed the subjects 300 g of shrimp a day. Blood cholesterol went up a bit, but HDL ("good") cholesterol went up far more than LDL ("bad") cholesterol, resulting in an improved cholesterol ratio. |
| With its low saturated fat content and healthy ratio of omega-3 to omega-6 fats, game can help lower cholesterol and decrease the risk of heart disease. And wild game is not factory farmed, and therefore not loaded with antibiotics, steroids, growth hormones, and other toxins that are a by-product of the modern CAFO (confined animal feeding operations, or the modern factory farm).
Remember, we've been eating wild game for as long as we've been on the planet. |
Marshall Editions
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 In general, a diet that is rich in vegetables, whole grains, and beans, and low in saturated fat (meat and dairy), sugar, mucus-forming, and allergenic foods will be beneficial to the sinuses. Adding cayenne, garlic, ginger, horseradish, and onions to dishes will aid mucus drainage and ease the pressure in your sinuses. Drink plenty of fluids, six to eight glasses of water a day, particularly during a cold or times of stress. If you are taking antibiotics, consume plenty of non-dairy sources of probiotics such as yogurt, sauerkraut, or kefir. |
Sophie D. Coe and Michael D. Coe
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 It is true that cacao butter is mostly saturated fat, but this largely consists of stearic triglycerides, which have been shown to have no effect on blood cholesterol levels; there is no direct link between chocolate consumption and the development of heart disease. Dark chocolate does not cause diabetes, dental caries, or acne, or produce headaches, as sometimes has been alleged. As for obesity among so-called "chocoholics," this would probably be the result of overindulgence in milk chocolate, which has high levels of sugar, in combination with a sedentary lifestyle. |
Hyla Cass, M.D.
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| Skinless chicken and turkey are better sources of protein as they contain little saturated fat.
Eliminate trans-fatty acids from your diet. Fried foods, especially French fries, fried chicken, and doughnuts, are almost always soaked in these toxic fats. Food manufacturers have to tell you, on their labeling, how much of these fats their products contain, but you should know that a product that contains less than half a gram (0.5 grams) of trans-fatty acids per serving can be labeled as zero grams. |
Michael Pollan
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 Now the culprit is an obscure, invisible, tasteless—and politically unconnected—substance that may or may not lurk in them called saturated fat.
The linguistic capitulation did nothing to rescue McGovern from his blunder. In the very next election, in 1980, the beef lobby succeeded in rusticating the three-term senator, sending an unmistakable warning to anyone who would challenge the American diet, and in particular the big chunk of animal protein squatting in the middle of its plate. |
Ray Strand, M.D.
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 Or better yet—they should replace most of the saturated fat with these fats.
I realize most people will eat saturated fats and, at times, even partially hydrogenated fats. Still, it is important to get the majority of your fats from essential fatty acids and monosaturated fats.
Combining Carbohydrates, Proteins, and Fats
It is critical that you have a portion of carbohydrates, proteins, and fats with each meal or snack. Every time we eat, we need balanced nutrition, making certain not to spike our blood sugars. Learn to eat for hormonal control rather than caloric control. |
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