Low Saturated Fat Intake is Harmful.
Low Saturated Fat Intake is Harmful.
BATON Diet
Nutrition Principle 2
“But more important, we found that low levels of saturated fat intake are harmful.” PURE study, Dehghan M et al, Lancet 2017 (1160)
Low saturated fat intake below 7% of total calories increased mortality and heart disease events. (1160)
“Our data are at odds with current recommendations to reduce total fats and saturated fats.” (1160)
Higher saturated fat in the diet, up to 18% of total calorie intake, reduced risk of stroke. (1160)
“The American Heart Association (AHA) is recommending saturated fat should be less than 6% of energy (calorie) intake. Our study suggests that this is linked to higher mortality levels.” Dr. Mahshid Dehghan, comment in Hot Line Session. European Society of Cardiology (ESC) Congress 2017. Dehghan M et al, Lancet 2017 (1160)
She added that an analysis of Asian vs non-Asian countries, which have very different dietary patterns, showed the same results, with higher mortality linked to lower fat and higher carbohydrate intake.
“Our data are at odds with current recommendations to reduce total fat and saturated fats.” PURE study, Dehghan M et al, Lancet 2017 (1160) and PURE study, Mente A et al, Lancet Diabetes and Endocrinology 2017 (1162)
The PURE study is providing new evidence.
Considering dietary guidelines and policy making, the PURE data questions current dietary guidelines and is global evidence which challenges existing guidelines for lowering fat to very low levels. (1160)
Eating low levels of saturated fats below 10% was not beneficial, and intake of less than 7% of total calories as saturated fat, increased total mortality and heart/cardiovascular disease events. PURE Study, Dehghan M et al, Lancet 2017 (1160)
A cornerstone of conventional dietary advice is the recommendation to reduce the intake of saturated fatty acids (SFA) as a means of reducing the risk of coronary heart disease (CHD). (1163) There are a few variations of what our health care providers recommend to us, these include:
Advice to reduce the intake of saturated fats
Advice to replace saturated fat with vegetable oils [(PUFA) polyunsaturated fatty acids]
Advice to replace saturated fat with mostly vegetable oils (PUFA) and some monounsaturated fatty acids (MUFA) (the olive oil family of fats)
Advice to replace saturated fats with carbohydrates (whole grains), and suggesting we eat low-saturated fat/high-carbohydrate diets. (1163)
Lowering saturated fat intake is perhaps the single most influential recommendation in conventional dietary advice we are given.
It provides the basis to recommend low fat dairy and lean meats over full fat dairy and fattier cuts of meat; to recommend vegetable oils and margarine instead of butter, cream, eggs, tallow, and animal fats. It may lead to a greater emphasis on plant foods (carbohydrates) over animal foods. Evidence underlying these recommendations has been questioned by recent meta-analyses of observational studies and clinical trials (1160, 1162, 1163, 934, 1169, 1171-1173, 1176) We will see there is little if any evidence to support years of presumptive advice.
PURE and other peer reviewed controlled trials do not support current dietary guidelines, and together these studies are calling for a change in global dietary guidelines. (934, 1160, 1162, 1163, 1169, 1171-1173, 1176)
Are the PURE results relevant for the US?
“We believe our message is relevant to the US population. Our data included saturated-fat levels up to about 18% of dietary intake, and the average saturated-fat intake in the US is 14%.” Mahshid Dehghan. Dehghan responded on this to theheart.org / Medscape Cardiology about PURE study, Dehghan M et al, Lancet 2017 (1160)
Saturated fats contribute about 10% of energy (calories) to the North American diet. (1179, 1180)
The most common sources of saturated fatty acids in the food supply are animal products, such as butter, cows’ milk, meat, salmon, egg yolks, and some plant based products including chocolate and cocoa butter, coconut, and palm kernel oils.
Saturated fats in nutrition are not associated with all-cause mortality, cardiovascular disease CVD, coronary heart disease CHD, ischemic stroke, or type 2 diabetes.
Meta-analysis, de Souza R et al, BMJ 2015 (1178) and PURE Study, Dehghan M et al, Lancet 2017 (1160) and Nurse’s Health Study, Hu et al, New England Journal of Medicine (NEJM) 1997 (806) and Mary Enig Know Your Fats 2000.
“The focus of dietary recommendations is usually on a dietary reduction of saturated fat intake, no relation between saturated fat intake and risk of coronary heart disease was observed in the most informative prospective study to date.” (Willett 1990) Since this study no more current study including through 2021 has linked eating saturated fat with heart disease either. (1160, 1162, 1178, 806)
If a person has a high cholesterol level to begin with, cholesterol typically decreases when all forms of saturated fats are eaten. Know Your Fats by Mary Enig 2000 (681)
The people who ate the most cholesterol, and the most saturated fat, and ate the most calories, weighed the least, and were the most physically active in the renowned Framingham study. (Castelli W et al, 1992, Ann Epidemol (2151)
A meta-analysis study revealed commonly prescribed low-saturated-fat, low-fat, and low-cholesterol diets had no benefit on risk of overall death and risk of death due to
heart disease. Findings from meta-analysis of the combined results from 97 randomized controlled trials: Studer et al, Arch Intern Med. 2005 (805).
The giant international PURE study takes it a step further:
PURE found low saturated fat intake is harmful; low saturated fat increased total mortality and heart disease events (cardiovascular events). Higher saturated fat intake reduced strokes.
PURE Study, Dehghan M et al, Lancet 2017 (1160)
Another big proof source about fats comes to us from Nurses’ Health Study, Hu et al. Eating saturated fats like butter, coconut oil, meat, and eggs had non-significant effect on heart disease. Hu et al, New England Journal of Medicine (NEJM) 1997 (806)
Generous total fat in the diet does not affect heart disease risk. (806, 1160, 1161)
A meta-analysis was completed to confirm the need to update dietary guidelines especially related to saturated fat intake and industrial trans fat versus natural trans fat intake. Meta-analysis, de Souza R et al, BMJ 2015 (1178) The authors reported they found no clear association between higher intake of saturated fats and all-cause mortality, coronary heart disease (CHD), CHD mortality, ischemic stroke, or type 2 diabetes among reportedly healthy adults. The authors also reviewed studies of saturated fats and other major causes of death, such as colon (1200) and breast (1201) cancer, and again generally failed to find significant associations. Foods high in saturated fats, particularly processed red meats (like pepperoni and salami), however, have been associated with increased mortality (1202-1204) and risk of cancer. (1205-1207) Dairy foods are not consistently associated with cancers. (1208) Meta-analysis, de Souza R et al, BMJ 2015 (1178)
Omega-7 trans fat is a natural trans fat (trans-palmitoleic acid).
Because natural omega-7 trans fats are frequently found in foods rich in saturated fats and in fish, we include their health benefits here. Natural omega-7 fats (palmitoleic acid), both cis and trans isomers, are monounsaturated fats. Intake of natural trans fat also known as omega-7 fat (trans-palmitoleic acid) was associated with 42% reduced risk of type 2 diabetes. Natural trans fat (omega-7 fat) intake was not associated with increased mortality or increases in disease. Sources of natural trans fat (omega-7 fat) from ruminant animals include unprocessed meats, cream, whole milk, and butter. Meta-analysis, de Souza R et al, BMJ 2015 (1178) and (2249) Natural omega-7 trans fats are also found in fish. (2250) The details of how omega-7 fats may reduce hunger and prevent type 2 diabetes are in Appendix H.
Intake of industrial trans fats increases all-cause mortality, coronary heart disease, and coronary heart disease mortality. In the same meta-analysis consumption of Industrial trans fats (trans unsaturated fatty acids, trans PUFA) was associated with a 42% increased risk of coronary heart disease (CHD) and 18% increased risk of coronary heart disease (CHD) mortality. (1178)
The authors conclusions:
There was no association between saturated fat intake and mortality, cardiovascular disease, coronary heart disease, ischemic stroke, or type 2 diabetes.
No association was found between intake of natural sources of trans fat (omega-7 fat) from ruminant animals, found in foods like unprocessed meats, cream, whole milk, and butter, and increased risk of heart disease or other diseases.
Natural trans fat (trans-palmitoleic acid) intake reduced risk of type 2 diabetes by 42%. Meta-analysis, de Souza R et al, BMJ 2015 (1178) A large study of 173,228 men and women’s intake of trans omega-7 (trans-palmitoleate) found no association with strokes (ishemic or hemorrhagic). (2257)
“This is the first meta-analysis of prospective observational studies examining associations of saturated fats and trans fats with all-cause mortality and confirms the findings of five previous systematic reviews of saturated and trans fats and coronary heart disease (CHD).” (1178) and (1169, 1171, 1197-1199).
H O T W H I T E C H O C O L A T E W I T H F R O Z E N B E R R I E S
This dessert is a low sugar impact (low glycemic index) (low sugar content) treat and it is healthy.
Photo by Kristen Whittington
The above studies are at odds with current guidelines recommending that we limit saturated fats to less than 10% and to less than 5-6% for those who would benefit from lowering of LDL cholesterol, (1181-1186) primarily to reduce risk of ischemic heart disease and stroke. The saturated fat guidelines are now being hotly questioned by experts citing the above large prospective randomized trials and meta-analysis that show saturated fat intake should not be limited. (1160, 1162, 1169, 1171, 1172). Now, the PURE study, a global study spanning 5 continents, confirms that saturated fat intake should not be limited, and importantly adds that low saturated fat intake is harmful. (1160, 1162)
Huevos rancheros (see Recipes). Two pasture raised eggs steamed on top of taco meat and served with avocado and vine ripe tomato slices and cilantro.
“Reducing saturated fatty acid intake and replacing it with carbohydrate has an adverse effect on blood lipids.” Mente A et al, Lancet Diabetes and Endocrinology 2017 (1162)
“Focusing on a single lipid (fat) marker such as LDL cholesterol alone does not capture the net clinical effects of nutrients on cardiovascular risk.” PURE Study, Mente A et al, Lancet Diabetes and Endocrinology 2017 (1162) The ratio of apolipoprotein B (ApoB) to ApoA1 approximates observed associations between dietary saturated fatty acids and cardiovascular disease events. PURE study, Mente A et al, Lancet Diabetes and Endocrinology 2017 (1162) In particular, higher saturated fat intake is associated with a lower risk of heart disease and a lower ApoB to ApoA1 ratio. The ratio of apolipoprotein B (ApoB) to ApoA1 will likely become the new test used to predict risk of cardiovascular disease events.
Research published in JAMA 2017 and presented in Barcelona Spain at the ESC (European Society of Cardiology 2017 Congress) meeting by top researchers in cholesterol, lipid, and heart disease research reported a new fat (lipid) hypothesis suggesting that cardiovascular risk reduction with fat (lipid) treatment is more closely related to levels of apolipoprotein B (apoB) rather than LDL cholesterol (1159) Ference BA, et al JAMA 2017
“Our genetic research shows that the clinical benefit of lowering LDL is actually determined by lowering LDL particles rather than the cholesterol content carried by those particles.
Every LDL particle has one apoB particle, so apoB is a very good measure of LDL particles.
We should be measuring apoB, not LDL.”
Comment by lead author Dr. Brian Ference (Wayne State University School of Medicine, Detroit, MI). European Society of Cardiology (ESC) Congress 2017. (1159)
The study was conducted by a group including Drs. John Kastelein (University of Amsterdam, the Netherlands), John Chapman (National Institute for Health and Medical Research [INSERM], Pitié-Salpêtrière University Hospital, Paris, France), Henry Ginsberg (Columbia University College of Physicians and Surgeons, New York), Stephen Nicholls (University of Adelaide, Australia), and Marc Sabatine (Harvard Medical School, Boston, MA). The research was published online in the Journal of the American Medical Association on August 28, 2017 and the research was presented at The European Society of Cardiology 2017 Congress. (1159)
The ratio of total cholesterol to HDL cholesterol (‘good cholesterol”) is also an accurate predictor of heart disease risk. Lewington S et al, Lancet. 2007 (1168) and Castelli WP et al, 1992 Ann Epidemiol. The
Framingham Study. (2151) The graph below may be used to interpret cholesterol laboratory results and determine risk of heart attack based on total cholesterol and HDL cholesterol (the “good cholesterol”) readings. To use the graph, draw a horizontal line at your Total Cholesterol Level and a vertical line at your HDL Cholesterol Level. The point where your 2 lines intersect is your risk level for heart attack.
Saturated fats – the satisfaction fats
You may remember the classic song from the Rolling Stones “Satisfaction”
The lyrics started: “I can’t get no satisfaction, I can’t get no satisfaction
‘Cause I try and I try and I try and I try
I can’t get no, I can’t get no… -Mick Jagger
Many of us, myself included, have felt this way about food. Looking back on the time that I was eating a low-fat diet, and especially a low-saturated-fat diet, I remember not being “full” and having to force myself to quit eating to maintain a healthy weight. It was no fun! With food, if we want satisfaction, there is one primary food that gives us satisfaction and makes us stop eating naturally. It is long chain fatty acids (LCFA). Sources of LCFA (long chain fatty acids) include saturated fat (meats, coconut oil, butter, egg yolks).
Saturated fats have not been linked in any study to causing heart disease. (Refer to PURE study, Dehghan M et al, Lancet 2017 (1160), de Souza R et al, BMJ 2015 (1178), Hu et al, New England Journal of Medicine (NEJM) 1997 (806), Enig (681), Willett 1990, Castelli 1992)
Saturated fats make us feel full during a meal, and saturated fats curb our appetite for the next meal.
Ludwig et al, Pediatrics, Vol 103 No 3 March 1999 (807)
Saturated fats stop our cravings. Without saturated fats, we just want to eat more and more, and we do not feel comforted and satisfied.
Ludwig compared eating a low-fat/high-carb (20% fat/65% carb) meal vs eating a moderate-fat/moderate-carb (30% fat/40% carb) meal, with the same total calories and protein in the 2 meals; the results in kids were staggering, they ate 81% more calories at their next meal after they ate a low-fat meal. Ludwig et al, Pediatrics, Vol 103 No 3 March 1999 (807)
Grilled grass fed tri-tip
The tri-tip is a source of saturated fat and omega-3 EPA/DHA fat (see Recipes). The green beans with yellow pepper are cooked in 1/2 tablespoon of coconut oil (saturated fat), leeks and celery cooked in 1/2 tablespoon of organic coconut oil (saturated fat). The meal is served with a raw vegetable salad of avocado (primarily omega-9 fat plus some saturated fat and omega-6 fat), yellow pepper, carrots, celery (veggies contain omega-6 essential fat). The salad dressing is organic cold pressed olive oil (omega-9 fat) and fresh squeezed lime juice.
What is CCK and how does it reduce caloric intake and appetite?
Adding saturated fat (meat fat, butter, egg yolks, coconut oil), to a meal makes us naturally quit eating when our body is satisfied. The long chain fatty acids (LCFA) in these foods make us feel full and help us quit eating naturally. Sources of long chain fatty acids (LCFA) can be saturated, monounsaturated, or polyunsaturated. They have 14 to 24 carbon units. Intake of LCFA will cause CCK, a hormone called cholecystokinin, to be released from the small intestine. CCK signals travel via the vagus nerve to the brain. (1626) CCK tells the brain that we are satisfied (full), and to stop eating. Intake of long chain fatty acids (LCFA) significantly reduced caloric intake in humans. (1626) Only long chain fatty acids (LCFA) and not medium chain fatty acids reduced caloric intake and caused release of CCK. Matzinger D et al, Gut 2000 (1626) Some proteins will cause CCK to be released. Carbohydrates (carbs) do not cause CCK to be released. CCK reduces food intake in humans when long chain fatty acids (LCFA) and protein are eaten. (1626, 1627)
Low-fat/high-carb meals do not make us feel full. Eating carbohydrates does not achieve satiety (feeling full) as anyone who has overdosed on dessert can tell you. “There is always room for dessert.” Eating a low-fat/high-carb meal makes us eat 81% more calories at our next meal. (807) It is mainly the fat content in a meal that controls cholecystokinin (CCK) release from the small intestine which sends signals via the vagus nerve to the brain and tells us we are full and satisfied. If we are still hungry at the end of a meal, we may do like the French and order Crème brûlée for dessert. The healthy saturated fats will curb our appetite and we will go home well satisfied. And better yet, the healthy saturated fats from the Crème brûlée will prevent us from overeating at our next meal. (807)
This is part of the explanation of why elite athletes eat rich 60% fat nutrition programs full of delicious rich French sauces and prevent weight gain. It is also a key to how French women maintain their slim figures while eating luxuriously.
We hope you love these truths as much and we do and enjoy eating natural sources of saturated fats to create rich “meals fit for kings”.
Natural sources of healthy saturated fats
100% Grass fed meats like beef and lamb (animals not fed corn, grains, or
peas)
100% Grass fed beef and lamb tallow. Tallow is the fat layer that floats on top of bone marrow broth made from grass fed animals. It may be saved and used to cook and flavor any dish. (See Recipes)
100% Grass fed butter
Coconut oil (organic, raw, cold pressed)
Palm butter
Cocoa butter (using organic avoids GMO cocoa)
100% Grass fed eggs from chickens not fed grains, especially not fed corn, and not fed soy
True pasture fed eggs come from chickens raised in natural green pastures where their cages are moved to a fresh green pasture every day. It is best if chickens are not fed supplemental grains. If the chickens are raised with daily fresh pasture changes and very small amounts of grains as supplement, the grains should be non-GMO grains and not include corn or soy.
On the other hand, “Free range eggs” are not “grass fed eggs” because the chickens live in crowed houses that are never moved and they only have “access to a door” leading to a tiny yard of grass. Chickens raised this way will not choose to go outside to the grass because they are born indoors so they do not know how to go outside and instead stay inside with no real access to green pasture grass.
Once a saturated fat, always a saturated fat?
Once we eat a saturated fat does it remain a saturated fat in the body?
The body can readily convert saturated fats to omega-9 unsaturated fat (the same family of fat as olive oil). The body desaturates palmitic acid (long chain saturated fat) found in beef tallow, chicken fat, cocoa butter, lard, and meats based on the needs of the body. A double bond is added to saturated fat by the body to make it omega-9 unsaturated fat. Conversely, the body can manufacture saturated fats if needed.
Why saturated fats from animals should come from grass fed animals
Cows, buffalo, elk, and deer are ruminant animals designed to eat grass, not corn.
When people feed food sources to animals that the animals are not designed to eat, the animals produce altered forms of fat that are not natural. Cows cannot digest grains like corn properly, they become bloated and develop infections requiring antibiotics. The cows do gain weight rapidly in corn feed lots and become obese and diabetic. Some of the cows gain so much weight they become so weak that they cannot stand. When the cows lay down in the feed lot they become covered with their feces which are not washed off by meat packing plants before they are butchered.
Don Mullins Fine Art
The corn fed to the cows in feed lots is GMO corn (Genetic Modified Organism corn) also known as # 2 corn. Cattle are sold at market at a price per pound. It used to be that corn-fed cattle brought more money at the time of sale to the owner. Talented ranchers have learned how to rotate grass fed cows daily to new pastures and their cattle are coming in weighing as much as feed lot cows, but they remain healthy and strong. The young generation of ranchers are finding it more profitable to raise healthy grass fed cattle and lambs. They do not have to buy supplemental foods like corn or peas. They do not need to buy hormones and antibiotics and they are producing awesome tasting 100% grass fed meats with natural saturated fats and testing high in natural omega-3 EPA/DHA. (908)
When animals, chickens, and farm raised fish are fed corn they produce altered fats that are in the omega-6 fat family. Americans have 20 X (20 times) the healthy level of omega-6 fats in our bodies. We now know that excess omega-6 oils are not beneficial to our health, and are associated with heart disease, cancer, diabetes, and obesity. [864, and meta-analysis Ramsden CE et al, Br J Nutr. 2010 (934)]
Corn fed animals, chickens, and fish do not produce adequate omega-3 EPA/DHA fat so people who eat them may become deficient in omega-3 EPA/DHA essential fats.
Early American settlers ate mostly saturated fats.
Glancing at the 1890 versus 1990 chart (on the following page) we see early American settlers ate mostly saturated fat.
Don Mullins Fine Art
Monounsaturated fat (also called omega-9 fat or the olive oil family) was in second place. Both monounsaturated and saturated fats are non-essential fats. (681) Minor portions of early American’s fat in 1890 came from the two essential fat families, omega-6 PUFA fat and EPA/DHA omega-3 PUFA fats.
Animals that are fed green grass pastures only (no corn) produce saturated fat and adequate quantities of omega-3 EPA/DHA essential fat. Early Americans got plenty of omega-3 EPA/DHA fat from their grass-fed meat, butter, cream, eggs, and pasture chickens. They also ate some fish with omega-3 EPA/DHA fat when it was available.
Deaths from heart disease and other non-communicable diseases like cancer did occur in early Americans, but were far rarer, even in people who lived to be older than 70 years of age. David S. Jones, M.D., N Engl J Med 2012 (865) Early Americans ate mostly saturated fat and omega-9 (monounsaturated fat). Omega-6 fats (one type of polyunsaturated fatty acid, PUFA) were only eaten in fresh veggies, leaves, grains, nuts, as a constituent in lard, olive oil, and a little cottonseed oil by early American pioneers. Omega-3 EPA/DHA essential fats were obtained from fish and grass fed meats. Fats were from non- GMO and all natural grass fed sources in early America. Only in the last 120 years have we have adopted profound changes in the fats we eat. (862
Fats in human nutrition in antiquity
Fats eaten in the ancient world over the last 8,000 years were similar to the fats eaten by early American settlers. (862) Fats in human diets in antiquity, including fats added to mixed dishes, were almost always more saturated than unsaturated. Animal fat (saturated fat) was easy to obtain and was added to foods. People also used the oil that was easily extractable from olives, a monounsaturated fat (MUFA), which is a stable oil. These were the main fats added to dishes. Polyunsaturated fatty acids (PUFA) essential fats intake was from eating intact vegetables, leafy greens, roots, nuts, grains, or seeds. This is the way polyunsaturated fats (PUFAs) were eaten historically. (862) People did not have the technology to extract oils from vegetables like corn, or from seeds. This ability came in the 1900s with the industrial revolution, along with the ability to hydrogenate fats. The polyunsaturated fats in historical cultures were consumed in a protected whole-food state where nature prevented them from becoming rancid and oxidizing to free radicals. (681)
Saturated fat was the predominate fat in the tissues of our ancestors.
In historical times people took in small, but adequate, amounts of essential polyunsaturated fats (PUFA) via grain, vegetables, and nuts, even if the people were nomads and ate a low-fat diet or Eskimos and ate a high-fat diet.
No culture had a high intake of polyunsaturated fatty acids (PUFA) historically. (862)
The remainder of fat was eaten mostly as saturated fat if the culture had a higher fat intake. If the culture had a lower fat intake (but adequate saturated fat intake above 10% saturated fat), their bodies manufactured the remainder of saturated fats they needed from other foods they ate via de novo synthesis. Either way -- whether people ate it, or their bodies made it -- saturated fat was the predominate fat in tissues of our ancestors. Enig M, Know Your Fats (681)
Low saturated fat fat diets increase risk of heart disease.
Mente A et al, Lancet Diabetes and Endocrinology 2017 (1162)
Medications like Statin cholesterol drugs can cause us to gain weight. (947) Please refer to Part III of this book about Statins and our companion book Seven Ways to Avoid WEIGHT GAIN Due to DRUGS.
Whether the culture ate saturated fat or made saturated fat, the fat in historical cultures tissues was mainly saturated, therefore the fatty acid supply in their bodies was predictably saturated. Polyunsaturated fat levels in tissues were low, but adequate to supply essential fat requirements. Enig M, Know Your Fats (681)
Grilled lamb chops served with a rich plum sauce (see Recipes). The vegetables are zucchini with red bell peppers and cauliflower sautéed in organic cold pressed olive oil. The meal is served with a salad of sliced tomatoes.
Saturated fats summary:
PURE found low saturated fat intake below 10% is harmful.
Low saturated fat below 7% intake (caloric intake) increased total mortality and heart disease events (cardiovascular events).
Higher saturated fat intake reduced risk of strokes. PURE Study, Dehghan M et al, Lancet 2017 (1160)
Saturated fats in nutrition were not associated with all-cause mortality, cardiovascular disease CVD, coronary heart disease CHD, ischemic stroke, or type 2 diabetes. Meta-analysis, de Souza R et al, BMJ 2015 (1178) and PURE Study, Dehghan M et al, Lancet 2017 (1160) and Nurse’s Health Study, Hu et al, New England Journal of Medicine (NEJM) 1997 (806) and Mary Enig Know Your Fats 2000.
No association was found between intake of natural trans fat (omega-7 fat) from ruminant animals, found in foods like unprocessed meats, cream, whole milk, and butter, and risk of heart disease or other diseases including cancer.
Natural trans fat (trans-palmitoleic acid) intake reduced risk of type 2 diabetes by 42%. Meta-analysis, de Souza R et al, BMJ 2015 (1178)
We have quoted from physicians’ favorite peer reviewed medical journals. The studies are rock solid, controlled clinical trials, involving hundreds of thousands of patients and large meta-analysis studies.
Below are the areas of nutrition imbalance common in Americans that can be fixed easily. These imbalances will be explained in everyday terms and we will show how each imbalance contributes to our elevated cholesterol levels, heart disease, and chronic inflammatory diseases.
“The key to keeping your balance is knowing when you’ve lost it.”
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Also in Baton Diet
A Low-Fat Diet is a High-Carb Diet
Almost twice as much food was eaten at the next meal if the person had a high-carb low-fat meal at the previous meal. (807) Dr. David Ludwig, Professor of Pediatrics at Harvard, and Children’s Hospital in Boston.
Carb Servings - Quick Eyeball Method
CARB HELL
Fatty liver disease (our new epidemic)
Excess carbohydrates (and sugars) we eat are converted by the liver to triglycerides (fats) and cholesterol.
People who eat too many carbohydrates (carbs) can develop “fatty livers” because excess carbohydrates are converted to fat (triglycerides TG or fatty acids FA) in the liver. The fatty liver tissue is seen if a liver biopsy is taken. “Fatty liver disease” is usually a reversible condition. Large globules of triglyceride fat accumulate in liver cells. In the late stages, the size of the fat globules increases, pushing the nucleus to the edge of the cell. If the condition persists, large fat globules may come together (coalesce) and produce fatty cysts, which are irreversible lesions that can damage the liver.