Saturated vs Unsaturated Fat | Eat or Avoid?
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Saturated vs Unsaturated fat, which is better? Are saturated fat foods healthy or harmful? The science on saturated vs unsaturated fat foods, the controversies and the exceptions.
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Saturated vs unsaturated fat, let’s make sense of fats!
Saturated fat is concentrated in animal foods and some plant products like coconut oil while Unsaturated fat is concentrated in plants.
Saturated fat raises cholesterol levels. But does it cause heart disease?
Classical studies linked saturated fat and heart disease, so saturated fat was widely seen as a problem until a media storm a few years ago. Was saturated fat fine after all?
In 2 studies, people eating less saturated fat had just as much cardiovascular disease. So maybe saturated fat is not a factor?
Harvard study: People who eat less saturated fat and more unsaturated fat instead have lower risk. Those who eat more whole grains instead also had lower risk. But refined grains were no better than saturated fat.
But maybe they eat less saturated fat, less cheese and meat and also smoke less and exercise more. How do we know the saturated fat has anything to do with them being healthier? A brand new study found people told to eat less saturated fat have less cardiovascular disease. It wasn’t clear which food replacements were best but less saturated fat led to less risk. They found no harmful effects of reducing saturated fat.
Saturated fat always raises emotions. I used to eat a lot more saturated fat and gradually adapted. Others might make a different decision.
This means favoring unprocessed plant foods which are low in saturated vs unsaturated fats. Fish is also a wise choice due to the balance of saturated vs unsaturated fat. Some types of saturated fat are worse than others. We covered dietary patterns low in saturated fat and high in unsaturated fats in previous videos.
saturated fat and serum cholesterol levels:
2 studies that generated the media storm:
recent randomized trial (Cochrane): www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD011737.pub2/full
stearic acid doesn’t raise LDL-c:
chocolate and risk:
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author’s knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
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I’m here to tell you my take on this whole nutrition thing. As everyone knows, I like to keep things simple. I stay with simple stuff. Getting complicated is for the more advanced people, but not me. (Oh, I can hang with the best of them, but I choose not to) Of course, I enjoy talking about fitness/nutrition, and I always can (and will), but for the people that don’t know what to do to start off with, getting to involved and in depth may just shy them away from being healthy, which is something NOBODY in this industry wants, right?
You know the saying, “What gets measured gets done.” Well it’s the same with your diet or weight loss program. If you don’t objectively and periodically measure your progress, you’re setting yourself up for major disappointment at the end of your diet or weight loss program. It is better if you know upfront and early on if you’re falling behind so that you can make the necessary adjustments and reap the desired goal/result.
It made a great deal of sense to me when he explained that the great apes, our close relatives, eat about 16 pounds of green leaves a day, and have 3% body fat and no coronary artery disease and no heart disease and no arthritis and no diabetes. Obviously this is a heart healthy diet.
Always be prepared. For example, make sure you have got cans of legumes and beans in your kitchen. These can always be added to salads or soups to supply fiber and proteins to your meals, even if they are rushed.
Substitute your regular choice of meat, for fish, at least twice a week for a healthier diet. The omega-3 acids in fish help to maintain blood and brain health. Avoid tuna, however, because it contains a great deal of mercury.
Your best bet when it comes to following a healthy diet plan is to make small changes… add fresh fruits and veggies to meals for a while. Also, be sure you start your day by eating a healthy breakfast. Once you’re eating better you’ll have the energy (and desire) to get more active – aiming for 30 to 60 minutes of exercise every day – and then you’ll really drop the pounds and keep them off!
Osteoporosis is often linked to a calcium deficiency, which is another reason to make sure you take in plenty of calcium. Doing it online is most comfortable, so you can opt to do it. You need a healthy diet plan if you want healthy weight loss.
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