In nutrition, the question of whether saturated fats are good or bad for you is one of the most controversial topics. While in the past, the answer was that saturated fats clog the arteries and are bad for you. Recently, more and more people are saying saturated fats are not so bad after all.
However, there are still strong debates with experts giving us confusing information as best and conflicting information at worst. Perhaps the real answer is that we need some saturated fat but not too much. What “some amount” means differs from individual to individual.
Eating saturated fat does not means that it becomes saturated fat in the blood. It depends on how it is metabolized. In fact, Mark Hyman has book “Eat Fat Get Thin” and PBS show special of same name. And he also hosted a Fat Summit where various experts said various (something conflicting things) about saturated fats.
Most experts will agree that monounsaturate fats are good (olives and avocados).
Most experts tend to agree that polyunsaturated vegetable oils when heated (hence damaged) is bad. And most of them on the grocery shelves are already damaged from the heat and light on the long shelf life and during extraction and transport. However, some will say that omega-3 and fish oil supplements are good (when unheated). Dr. Jose Axe says …
“In fact, if you do buy regular fish oil you may be doing yourself more harm than good, because as I explained in the video, they’re typically rancid!”
Instead, he uses Oceans 3 fish oil with astaxanthin antioxidants when he is not eating wild caught salmon twice a week. The protein matrix of the fish meat protects the omega-3 from being damaged even when the fish is being cooked.
Paul Jaminet says similarly …
“So, give up the fish oil capsules: they’re all too likely to poison you. Instead, buy some fresh fish. Poached or baked salmon is an excellent summer dinner.”
Dr. Sears Zone OmegaRx is tested for rancidity is another good fish oil you might want to investigate.
Dr. Perlmutter is a big fan of olive oil and dizzle uncooked organic extra virgin olive oil over his food. He doesn’t want the omega-6 in vegetable oils.
Dr. Joel Fuhrman is not such a big fan of olive oil. He says oils are not whole foods. He rather eat the olive than take oils. He says that while olive oil is better than saturated fats from animals, it is not as good as the fats in nuts and seeds….
“Olive oil is less harmful than animal fat, but not as healthful as nuts and seeds.”
Most of the experts believe that the majority of the plate should be vegetables. The level of amount of animal products varies depending on who you ask. Fuhrman believe it should be very little and kept to minimum.
Dr. Roizen avoids red meat because the carnitine, lecithin, or choline in red meat interacts with gut bacteria to produce TMAO which is linked with cardiovacular risk and kidney issues.
Dave Asprey is fine with coconut oil, but prefers his MCT oils and Brain Octane oil products.
Dr. Barry Sears thinks coconut oil is better than palm oil, but classifies them both as “class B” fats, which are not as good as olive oil which he thinks is “class A” due to its polyphenols.[ref]
He doesn’t like eggs yolks but is fine with egg whites. Yolks and meat contain Arachidonic Acid. And he likes to keep his AA/EPA towards the idea at the low 1.5 value. [ref]
Of the saturated fats, he doesn’t like palmitic acid, buts likes stearic acid. Learn about the different types of saturated fats on plenteousveg.com.
Americans gets most arachidonic acid from chicken, eggs, and red meats in that order. Duck and poultry has more arachidonic acid than beef. [ref] Organ meats are also high in AA.
Dr. Michael Greger doesn’t like arachidonic acid either and believes in vegetarian diet.
But Mark Daily Apple believes that a moderate amount of AA in eggs and meat are fine.
Dietary fats also may be link to endotoxin LPS. [ref]