Andreas Moritz
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 The fats and oils industry still wants you to believe that the saturated fats are the bad ones, and the unsaturated fats are the good ones. This is false information. There are many highly beneficial saturated fats, and just as many unhealthy unsaturated fats. The only distinction that should be made when judging the value of fats is whether they are left in their natural form or are engineered. You cannot trust advertisements by the fats and oils industry that praise the amazing benefits of their unique flavorful spreads or low cholesterol cooking fats. |
Michael T. Murray and Michael R. Lyon
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 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. Although monounsaturated fats are not as unsaturated as polyunsaturated, they still contribute to healthier cell membranes because they are more fluid than saturated fats. |
James F. Balch, M.D.
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 That is the reason people keep talking about saturated fats, polyunsaturated fats, and monounsaturated fats. saturated fats raise LDL cholesterol, period! saturated fats are easy to recognize when they are all by themselves: they remain solid at room temperature. Shortening and margarine are the worst. That strip of white stuff around your T-bone steak is totally saturated, too. Most of the time saturated fats are mixed with unsaturated fats and hidden, so you have to read labels. |
Ron Garner
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 Naturally-occurring saturated fats are found mainly in animal fats, meats, dairy products, eggs, and tropical oils.
They are also synthesized in the body from carbohydrates. Contrary to popular belief, not all saturated fats are responsible for the many diseases they are accused of contributing to. In fact, saturated fats are very necessary and are utilized by the body—for energy, to build cell membranes, for the incorporation of calcium into bone structure, and to strengthen the immune system. |
James Dowd and Diane Stafford
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 The problem is, when cattle handlers fatten their cattle for slaughter, they send them to the feedlot and give them unlimited corn and grain, which marbles their meat and liver with saturated fats and increases their body mass, just as it does in humans. Conversely, a vegetarian cow is a lean cow whose meat is higher in omega-3 fats, monounsaturated fats, and polyunsaturated fats. These fats improve your kidneys' ability to excrete acid, lower your blood pressure, lower your triglycerides, and raise your good cholesterol. |
J. Douglas Bremner
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 In this diet saturated fats (butter, animal fat) are replaced by unsaturated fats (seed oils) and monounsaturated fats (olive oil), and wine and nuts are included. In fact, olive oil has been shown in laboratory studies to improve endothelial function (translation: increases the flexibility of your coronary arteries, which can be beneficial for reducing your risk of heart attacks).
The recent Women's Health Initiative (WHI) study, mentioned on page 78, showed that a low-fat diet did not reduce heart disease.60 The problem with that study is that it lumped all fats together. |
| This delicious diet substitutes unsaturated fats (seed oils) and monoun-saturated fats (olive oil) for saturated fats (butter, animal fat) and also includes wine and nuts. Patients with heart disease who followed the Mediterranean diet had a 50% to 70% reduction in recurrent heart attacks.7 Overall, this diet had a much more beneficial effect than either statins or weight-loss drugs, and without side effects. You'll lose weight eating this way, and you'll look and feel great.
The Bottom Line
Don't take diet pills, herbs, or supplements. Not for a few weeks, not for a few days, not ever. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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 High levels of saturated fats.
When cooking or baking: moderate amounts of healthy monounsaturated fats (olive oil or canola oil) and saturated fats (organic butter or coconut oil). If not heated: unsaturated oils (corn, safflower, soy, and flaxseed oil). Always use cold-pressed oils that are fresh; rancid oils can be harmful.
Commercial nuts and seeds with added oil, sugar, or salt. Also beware of peanuts. They often are contaminated by a mold that produces aflatoxin, a toxic, carcinogenic compound. |
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. |
Herbert Ross, DC with Keri Brenner, L.Ac.
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| When cooking or baking: moderate amounts of healthy monounsaturated fats (olive oil or canola oil) and saturated fats (organic butter or coconut oil). If not heated: unsaturated oils (corn, safflower, soy, and flaxseed oil). Always use cold-pressed oils that are fresh; rancid oils can be harmful.
Commercial nuts and seeds with added oil, sugar, or salt. Also beware of peanuts. They often are contaminated by a mold that produces aflatoxin, a toxic, carcinogenic compound.
Organic dairy products, especially cultured milk products (kefir, yogurt, buttermilk), goat's milk, and unprocessed cheeses. |
Ron Garner
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| Contrary to popular belief, not all saturated fats are responsible for the many diseases they are accused of contributing to. In fact, saturated fats are very necessary and are utilized by the body—for energy, to build cell membranes, for the incorporation of calcium into bone structure, and to strengthen the immune system. However, long-chain fatty acids, found mostly in animal and dairy products, do have a tendency to aggregate or stick together, causing sticky blood platelets. |
Elaine Magee
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 In the body, saturated fats are known to raise total and LDL cholesterol, increasing the risk of heart disease and stroke, and may also increase the risk of certain cancers.
What's the bottom line? These fatty acids should be minimized! Experts with the National Cholesterol Education Program recommend that less than 7 percent of our total calories come from saturated fat—that's 16 grams per day for a person eating 2,000 calories.
TRANS FATS
Trans fatty acids are unsaturated fats that contain at least one double bond in the "trans" configuration. |
Andreas Moritz
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| They contain monounsaturated fats which help lower low-density lipoprotein (LDL) cholesterol and may raise high-density lipoprotein (HDL) cholesterol when substituted for saturated fats in the diet. Several major studies have found that eating nuts significantly reduces the risk of coronary heart disease by 25-50% in both men and women. One of these studies, the Nurses' Health Study, also found that regularly eating nuts reduces the chance of developing type 2 diabetes by 21-27%. |
Richard Beliveau, Ph.D. and Denis Gingras, Ph.D.
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 Here are some definitions that should help you better visualize what terms like saturated fats, unsaturated fats, trans fats, and omega-3 fatty acids refer to.
Fatty acids can be compared to chains of varying lengths whose rigidity fluctuates according to different parameters. saturated fats have straight, flexible chains; the molecules can pack together very closely. This means that butter and other animal fats, for example, have higher melting points (it takes more heat energy to separate the tightly packed molecules); they occur in solid form at room temperature and in the refrigerator. |
J. Douglas Bremner
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| Unsaturated fats are substituted for saturated fats (butter, animal fat).
At Emory University in Atlanta, Georgia, we have started the Institute for Predictive Health and the Center for Health Discovery and Weil-Being, whose goal is to promote healthy behaviors rather than merely to react once disease develops, when it may be too late.
Of course, there are times when you will need to take medicine, and I have provided some guidelines for common meds in this book. I hope you use it to make informed decisions. |
Ray Strand, M.D.
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 Numerous studies reveal that the actual consumption of cholesterol does little to increase our cholesterol levels; however, the consumption of saturated fats and high-glycemic carbohydrates plays a large part in elevating cholesterol and triglyceride levels. Most nutritionists now realize that it is not simply the fat in our diet causing problems, but rather the types of fats we are consuming.
Polyunsaturated fats. In the 1950s, polyunsaturated fats became popular as a "healthy" substitute for saturated fats. For example, vegetable oils were made into margarine as a substitute for butter. |
Frank A. Oski, M.D.
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| 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.
The first evidence of a relationship between diet and atherosclerosis was provided between 1910 and 1920 by a Russian investigator, Nikolai Anitschov. |
Ruth Winter
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 The common saturated fats are acetic, butyric, caproic, caprylic, capric, lauric, myristic, palmitic, stearic, arachidic, and behenic. Butterfat, coconut oil, and peanut oil are high in saturated fats. Unsaturated fats contain one or more double-bond carbon linkages and are usually liquid at room temperature. Vegetable oils and fish oils most frequently contain unsaturated fats. Among the unsaturated fats are caproleic, lauroleic, myristoleic, palmitoleic, oleic, petroselinic, vaccenic, linoleic, linolenic, elae-sosearic, gadoleic, arachidonic, and eracic. |
Michael T. Murray and Michael R. Lyon
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| Although monounsaturated fats are not as unsaturated as polyunsaturated, they still contribute to healthier cell membranes because they are more fluid than saturated fats. And, because they only have one unsaturated bond, they are more stable and provide better protection against oxidative damage to cell membranes than polyunsaturated oils. |
Peter J. Whitehouse and Daniel George
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 Henry David Thoreau
Minimizing red meat and scaling down saturated fats
Population-level research consistently illustrates that one of the most important components of protecting your cognitive health is to avoid a diet high in saturated fats, which tend to increase cholesterol levels in the blood. Diets high in red meat intake and low in fruit and vegetable intake—a consumption pattern common to most of us in the West—have been linked to vascular disease, inflammation, the production of free radicals that may contribute to neurodegeneration, and a diminution of blood supply to the brain. |
Jonathan V. Wright, M.D. and Alan R. Gaby, M.D.
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 Generally speaking, the 'bad' fats—the ones we want to reduce—are the saturated fats, and the 'good' fats are the unsaturated fats. You're right about beef and pork— their fat content is all 'saturated', so cutting these foods back is wise. Actually, the fats in chicken and turkey are mostly saturated, too, there's just less of it. But there's one 'animal protein' that contains almost entirely 'good', unsaturated fats ..."
"That's fish, isn't it?" Wendy asked. "Yes."
"Well, Dave likes salmon and halibut ..."
"And marlin and swordfish and mahi and nearly any fish but cod," David said. |
Bottom Line Health
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| Many companies are replacing trans fats with saturated fats, fust because something has zero trans fats doesn't mean people can eat as much as they want.
Samantha Heller, MS, RD
That's important because trans fats, like saturated fats, can raise the risk of heart disease by increasing levels of LDL ("bad") cholesterol.
Currently, the FDA estimates that Americans consume an average 5.8 g of trans fats per day. |
Mary-Ann Shearer
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 They are found mostly in animal products such as meat, chicken, eggs, cheese, milk, and butter. saturated fats are also present in coconuts. Saturated simply means that these fats do not have the ability to bond in the body as they have no open bonds; in other words, they are usually empty calories that contribute to a fat buildup or weight gain in the body although small quantities of saturated fats are used by the body for certain chemical reactions. saturated fats, when from an animal source, are always accompanied by cholesterol. (Remember that plants are unable to manufacture cholesterol. |
Jonny Bowden, Ph.D., C.N.S.
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 Remember—the saturated fats in fast-food French fries and the saturated fats in healthy, natural foods like coconut and coconut oil are two completely different animals. Avoid the first like the plague, and enjoy the second to your heart's content.
WORTH KNOWING
Some of the original bad press on coconut oil came from studies in which they used a hydro-genated, inferior product (loaded with trans fats) that behaves very differently in the body than the real thing. When buying coconut oil, go for the best: virgin or extra virgin coconut oil. |
Andreas Moritz
See book keywords and concepts |
| There are many highly beneficial saturated fats, and just as many unhealthy unsaturated fats. The only distinction that should be made when judging the value of fats is whether they are left in their natural form or are engineered. You cannot trust advertisements by the fats and oils industry that praise the amazing benefits of their unique flavorful spreads or low cholesterol cooking fats. Their smart ad campaigns have no interest in promoting your health; they are solely intended to create a market for cheap junk oils such as soy, cottonseed and rapeseed oil. |
Jonny Bowden, Ph.D., C.N.S.
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| Remember—the saturated fats in fast-food French fries and the saturated fats in healthy, natural foods like coconut and coconut oil are two completely different animals. Avoid the first like the plague, and enjoy the second to your heart's content.
WORTH KNOWING
Some of the original bad press on coconut oil came from studies in which they used a hydro-genated, inferior product (loaded with trans fats) that behaves very differently in the body than the real thing. When buying coconut oil, go for the best: virgin or extra virgin coconut oil. |
KC Craichy
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 Over the years saturated fats have become the dietary scapegoat for nearly everything. They have gotten a bad name because it was once thought that in excess they tend to worsen blood cholesterol levels. However, saturated fats have gotten their bad reputation unfairly, and in fact they have many health benefits. Coconut and coconut oil are plant-based medium chain saturated fats that have been shown to provide extraordinary health benefits. |
Mehmet C. Oz., M.D. and Michael F. Roizen, M.D.
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 Not surprisingly, you can decrease BDNF by eating high levels of saturated fats and refined sugars, as well as by not getting enough of the natural antidepressant tryptophan (sure, it's found in turkey, but there's twice as much in spinach) in your diet.
So what's the biological effect of all this? Well, if you have serious memory-related problems, the gray matter in your brain actually shrivels faster than a centenarian sunbather. And the connections that are so important to maintaining memory get blocked and broken and detoured so that your memory function is slowed—or sometimes lost. |
| Fewer saturated fats equal fewer symptoms.
YOU Tip: Consider Other Meds. The epilepsy and pain relief drug gabapentin has been shown to ease both the severity and the frequency of hot flashes by almost 50 percent. It may be the new best thing other than estrogen for the flush. Also, a class of antidepressant drugs called SSRIs has been shown to reduce symptoms by 60 percent, as have alpha blockers such as clonidine (used to treat high blood pressure). All have side effects that many consider more problematic than estrogens, but some women prefer these choices. |
Ray Strand, M.D.
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| Most Americans and people of industrialized nations consume the majority of their fats in the form of saturated fats. Numerous studies reveal that the actual consumption of cholesterol does little to increase our cholesterol levels; however, the consumption of saturated fats and high-glycemic carbohydrates plays a large part in elevating cholesterol and triglyceride levels. Most nutritionists now realize that it is not simply the fat in our diet causing problems, but rather the types of fats we are consuming.
Polyunsaturated fats. |
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