Saturated vs Unsaturated Fat | Eat or Avoid?
Вставка
- Опубліковано 14 чер 2020
- 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.
Subscribe for more free nutrition and health tips: bit.ly/2toMJ9u
Connect with me:
Facebook: / drgilcarvalho
Twitter: / nutritionmades3
Animations: Even Topland @toplandmedia
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.
References:
saturated fat and serum cholesterol:
www.ncbi.nlm.nih.gov/pmc/arti...
AHA Advisory: www.ahajournals.org/doi/full/...
the 2 studies that generated the media storm and appear at 1st glance to show no harm of saturated fat (subsequent studies clarify this misunderstanding):
pubmed.ncbi.nlm.nih.gov/24723...
pubmed.ncbi.nlm.nih.gov/20071...
Harvard study clarifying which foods saturated fat must be replaced with to lower risk (explains misunderstanding generated by the 2 meta-analyses above; risk is lowered when saturated fat is replaced by unsaturated fat or whole carbs, but not refined carbs; no significant difference is seen when substitutions are all lumped together as in the 2 above studies): www.ncbi.nlm.nih.gov/pmc/arti...
meta-analysis of randomized trials (Cochrane): www.cochranelibrary.com/cdsr/...
stearic acid doesn't raise LDL-c: academic.oup.com/ajcn/article...
chocolate and risk:
www.sciencedirect.com/science...
www.mdpi.com/2072-6643/9/7/688
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!.
#NutritionMadeSimple #GilCarvalho
This has got to be the most balanced, clear nutrition channel I have found on UA-cam. It's rare to find a source without strong bias from either the low carb side ("avoid fruits, legumes, and whole grains!" and "LDL doesn't matter!") or the low fat vegan side ("olive oil is poison!"). I really appreciate the level-headed, scientific approach.
I love how he addresses different topics without the shame, hate, or drama. I'll subscribe!!!
"Oh, never mind eat fruits and vegetabes like the've told you for 50 years" Hahahahahhhahaha, your are the best!
This channel needs to be over the 100k subscriber mark, stat.
Saturated fat has been one of the most controversial topics in nutrition over the last decade. Online you'll hear either that saturated fat is not bad at all and has been wrongly maligned, OR that it's 100% poison. The reality is... somewhere in the middle
Making nutritional science simple, informative and entertaining...thank you Dr.
I have watched a number of your excellent videos on this topic and one question remains UNCLEAR to ME. I am concerned about my elevated APO-b ( high total number of LPL carrier molecules) Generally the most common advise I see for this is to reduce Sat Fat consumption. For a variety of reasons I prefer a Low Carb/High Fat diet. Since ALL DIETARY FATS need these carrier molecules, it seems to me that substituting PolyUnSat or MonoUnSat fats instead SatFats will NOT reduce my APO-b readings... Am I correct about this...Am I misunderstanding something....????
Fantastic video - clears confusion fantastically
Loved the "new" Times cover! :-D Thanks again for creating informative content! :-)
Thanks doc for presenting this and all your videos in a clear and understandable manner.
Thanks Gil for another great video and a fantastic YT channel in general. I have learnt a good deal about nutrition in the last few months, thanks in large part to your videos. So wanted to let you know that your idea behind creating this channel to enhance nutritional knowledge among the lay audience really is bearing fruit!
Thank you so much. This was great video full of important info.
Very objectiv as always. Thank you. Keep it up.
Keep this quality up fam!
Best nutrition channel I've found on youtube.
I absolutely love the way you break the information down.
How am I just discovering your videos now. This is so well put and logical. Precisely what social media and content needs these days. Subscribed
I don’t like how sat fats are always reduced to or equated with processed trans fats. My grand parents ate lard and bacon every single day and butter with their eggs and toast and lived long and healthy lives. We can all agree that our number one enemy is refined sugars/carbs because the moment they were introduced into society, all these chronic conditions started rising and now they’re everywhere. Before that? People ate butter, bacon, lard, and had perfectly healthy hearts and lives.
Your attitude to video making is unique! Instead of feeding the viewers with information you make them think! Which is a huge difference of today's clickbait videos.
Nicely done again!