Saturated Fats

In Cooking

If you have visited the Institute for Medical Wellness over the past year and had your AWT - Advanced Wellness Testing completed and reviewed, we probably discussed diet and nutrition as well as cooking. Perhaps we even traded recipes.

But a big question I have been getting lately is what type of fat to cook with. My views have changed over the past year or two in that for heating/cooking food, I believe we should use natural fats, mostly animal fats, that are solid at room temperature when we cook with heat. I usually then have to explain why which I am getting much better at.

But since January seems to be “Let’s see if AI can come up with anything helpful month”, I decided to ask AI the following:

What are the Benefits of Eating Saturated Fat?

Now before I post AI reply, please note that much of the Traditional Healthcare world still believes saturated fat is bad and should be limited. But I think diet and nutrition still has a whole lot to learn, so I prefer to see with my own eyes what works and what does not. With that said, here was the response from AI.

---

Here are some key points regarding the benefits of consuming saturated fats:

• Stable Cooking Fat: Saturated fats are less prone to oxidation at high temperatures, making them ideal for cooking methods like frying. This stability can lead to fewer harmful compounds forming compared to using polyunsaturated fats under similar conditions.

• Hormone Production: Saturated fats are crucial for the production of hormones like testosterone and estrogen. They serve as building blocks for steroid hormones which are vital for various bodily functions including mood regulation, reproductive health, and muscle growth.

• Cell Membrane Integrity: They help in maintaining the structure and function of cell membranes, contributing to cellular health by ensuring that the membranes remain fluid and flexible at body temperature.

• Bone Health: Some research suggests that saturated fats can aid in calcium absorption, which is beneficial for bone health. They also help in the transport of vitamin D, which is essential for bone metabolism.

• Brain Health: Saturated fats are a significant component of brain tissue. They support brain function, including memory and cognitive processes. The brain is highly enriched with saturated fatty acids like myristic acid which is important in signal transduction in the brain.

• Satiety and Weight Management: Foods high in saturated fats can increase satiety, potentially leading to reduced overall calorie intake. This can be beneficial for weight management, although this needs to be balanced with overall caloric intake and dietary quality.

• Heart Health Debate: While traditionally linked with heart disease, newer research suggests the relationship between saturated fats and heart disease might not be as straightforward as once thought. Some studies indicate no significant association with cardiovascular risk when saturated fats replace refined carbohydrates in the diet. However, this is still a contentious area with ongoing research.

• LDL Particle Size: Saturated fats can influence the type of LDL (low-density lipoprotein) cholesterol in the blood. Some studies suggest they might increase levels of larger, less harmful LDL particles compared to smaller, denser particles associated with higher heart disease risk.

It's important to consume saturated fats in moderation and balance them with other types of fats (monounsaturated and polyunsaturated) for optimal health. The dietary context, including the overall quality of diet, physical activity level, and individual health status, should also be considered. Always consult with health professionals for personalized dietary advice.

---

So what foods contain Saturated Fat?

AI answer below. Italic/Bolded words are my comments.

Here are some common foods that are high in saturated fats:

• Animal Products:

  • Beef: Fatty cuts like ribeye or T-bone steak, ground beef.

  • Pork: Bacon, sausage, pork belly.

  • Lamb: Especially fatty cuts.

  • Poultry: Skin, particularly from duck or goose, and dark meat poultry like chicken thighs.

  • Butter: Especially if it's high-fat content butter.

  • Cheese: Hard cheeses like cheddar, cream cheese, and cheeses like brie or mascarpone.

  • Whole Milk: Including whole milk yogurt and cream.

  • Lard: Rendered pork fat.

• Dairy Products:

  • Heavy Cream: Whipping cream.

  • Ice Cream: Especially premium or high-fat varieties. ((Not my type of healthy food))

• Processed Foods:

  • Sausages and Hot Dogs: Often contain significant amounts of saturated fats due to the meat used and additional fats added.

  • Fast Food: Burgers, fried chicken, fries, and other deep-fried items. ((Not my type of healthy food))

  • Packaged Snacks: Cookies, cakes, pastries, and some crackers. ((Not my type of healthy food))

• Tropical Oils:

  • Coconut Oil: Very high in saturated fat. ((Jury still out here))

  • Palm Oil: Often used in processed foods, including chocolate and snacks. ((Not my type of healthy food))

  • Palm Kernel Oil: Similar to palm oil, used in confectionery.((Not my type of healthy food))

• Other:

  • Chocolate: Particularly dark chocolate with high cocoa butter content, although cocoa butter is a plant source of saturated fat. ((Not my type of healthy food))

  • Nuts: Macadamia nuts have a significant amount of saturated fat compared to other nuts, but they also contain beneficial monounsaturated fats.

When considering dietary saturated fat, it's important to look at the overall nutrient profile of foods. For instance, while cheese has saturated fat, it also provides protein, calcium, and other nutrients. Balance and moderation are key when including these foods in your diet.

---

So now you see what AI believes are the benefits of eating saturated fats as well as what foods contain saturated fats.

Do they still sound so bad??

As always, questions and comments welcome.