By Elena Voropay

According to the latest research, a slice of pizza, a fillet of fried fish or a bowl of wedges with sour cream may not be as bad for you as you think. Nothing seals the flavour of food like fat does. Fat is the scrumptious kick that brings the feeling of happy satisfaction after a delicious meal. And as long as that kick doesn’t come from the artery-clogging cancer-causing saturated fat, we are doing our bodies good, right? Wrong. We have been taught to substitute butter with healthy fish, flax or olive oils. But the truth about saturated fat is that it’s not as bad for you as you may think. Now science provides us with more evidence than ever to suggest that saturated fat is an important and irreplaceable part of anyone's diet and severe deficiencies may cause many metabolic disturbances.

So, what has changed since then? More research has been done showing that replacing saturated fats with carbohydrates and polyunsaturated fats may do us more harm than good.

Providing nine calories per gram, all fats naturally found in nature are essential for the completion of a healthy diet. These are commonly divided into classes of saturated, mono-unsaturated, polyunsaturated and trans fatty acids. While all unsaturated fats are found mostly in plants, saturated and trans fatty acids occur naturally in some foods such as beef, butter, and milk fat. Trans fatty acids are also commercially produced when liquid unsaturated oil is transformed into solid margarine or shortening by saturation with hydrogen. Often used in high-fat baked goods, trans fats are used to increase the shelf life of commercially prepared products at the expence of your health. Some clinical studies have shown that when consumed in large quantities, trans fatty acids may raise levels of LDL ("bad") cholesterol and reduce levels of HDL ("good") cholesterol to a much greater extent than saturated fatty acids.

Saturated fats are the simplest most stable fatty acids which are solid at room temperature. Saturated fats are perfect for frying and have a very long shelf-life compared to all vegetable oils. We know them from butter, ghee, coconut and palm kernel oils, but saturated fat can be found in practically every fat and oil in different amounts. Even your own body makes saturated fat from carbohydrates.

All plant, seed and nut oils, which we think are healthy and beneficial to our health, naturally have saturated fats in various amounts. What makes these different from beef lard is the proportion and the amount of each fatty acid they contain. Olive oil, for example, has 14 per cent saturated, 77 per cent mono-unsaturated, and 9 per cent polyunsaturated fatty acids. Even the healthiest versions of safflower, sunflower and walnut oils contain 10 per cent saturated fat.

Saturated fats - What they do for us?

Research shows that certain kinds of saturated fats are found only in the natural fats such as animal fats and coconut and palm kernel oils. Some of these unique and beneficial fatty acids can be obtained only from dairy and human milk, while others are found in many other sources in various amounts. The important part is that if we don’t get enough saturated fatty acids from our diet, our bodies don’t function properly.

Saturated fats provide us with energy, regulate hormone production, support structure and synthesis of cellular membranes, dissolve and assist in the absorption of fat-soluble vitamins A, D, E and K, promote proper use and distribution of carbohydrates and proteins, sustain construction of various structural elements in cells and tissues, and are needed in the body for organ-padding. You may be surprised to learn that certain saturated fatty acids are also needed for important signaling and stabilisation processes in the body.

Brain connection

Getting enough saturated fats from your diet is extremely important for all of the cells in the body. Cell membranes in our bodies are made of phospholipids in the form of mostly saturated fatty acids. This is especially true for the brain’s cell membranes where all the important functions, such as thinking and feeling, depend on the integrity of phospholipids composition. So, if you want to improve your brain activity, ensuring the integrity of brain cell membranes with saturated fat is a must (1).

Body fat connection

Saturated fat in small amounts will not make you fatter and may even help you shed some kilos. While previous research said that the fat you eat is the primary nutrient that knows a shortcut to your hips and thighs; breakthrough experiments suggest that saturated fatty acids are used by the body as a source of immediate energy. Specifically, short and medium-chain fatty acids (primarily from milk, dairy, coconut and palm kernel oils) are absorbed directly and rapidly into the blood, delivered to the liver and quickly metabolised for energy. Your body burns these fats before it has a chance to store them (2).

Appetite control connection

Low-fat diets are history, and a good example to learn from. They left us fatter than ever, promoting uncontrollable appetite and extreme cravings for carbohydrates. Adding fat to a meal not only seals the flavour and essence of the dish, it makes eating satisfying and palatable for your brain - the ultimate organ you are trying to feed. Science shows that there is much more to proper body nourishing than caloric energy. Slow-digesting saturated fat lowers the glycemic index of any food you eat and limits the rise of the fat-storing hormone insulin. In other words, choosing natural full-cream yoghurt instead of its fat-free version will curb your hunger and maintain blood sugar levels for many hours longer.

But bear in mind that if you consistently eat a lot of fat, you may be consuming too many calories. Not only will this make you fatter, but you also run a risk of developing several metabolic life-threatening diseases such as diabetes, cerebrovascular and cardiovascular diseases, and some cancers (3).

Omega-three fatty acids from fish and flaxseed oils are considered to be the healthiest fats. But even these are better absorbed and utilised by the body in the presence of saturated fats. In fact, your body retains omega-threes longer and uses them for a multitude of protective functions (4).

Saturated fat also improves the absorption of calcium and magnesium; fat-soluble vitamins A, D, K and E - all necessary for proper growth and function of the nervous system, brain integrity, re-construction of bones and muscles, and functional strength. Interestingly, vitamin A from butter was found to be better absorbed and utilised, than from other sources. Milk and dairy products, meat and fish naturally contain saturated fats, and any kind of de-fattening or skimming will strip away micronutrients, including minerals and fat-soluble vitamins (5).

Digestion connection

One kind of saturated fatty acid, primarily found in coconut oil, may be digested without certain pancreatic enzymes required for all other fats. Anyone suffering from gall bladder problems or diabetes will find that adding saturated fat will improve the transport of nutrients to the needed tissues and increase their energy level without putting additional strain on the digestive system.

Saturated fat helps build good bacterial flora in the digestive tract, inactivates various harmful micro-organisms, including bacteria, yeast, fungi, and enveloped viruses by disrupting the lipid membranes of the organisms (6).

Increased intake of saturated fat may protect your liver, increase liver resistance to oxidative stress and decrease liver triglyceride levels. Researchers from the Department of Nutritional Science and Dietetics, University of Nebraska, USA have shown that saturated fat may protect your liver, the most important organ involved in regulating all biochemical processes in the body. Eating more saturated fat increases liver resistance to oxidative stress and decreases liver fat stores, which accumulate from a toxin build-up (7).

Saturated fat is essential in genetic regulation, it has been shown to prevent cancer and support immune system function (8). It serves as a natural anti-inflammatory, anti-caries and anti-plaque agent and is known for its antiviral and antibacterial functions (9).

Bones depend on saturated fat. Made of inorganic mineral salts calcium, phosphorus, magnesium, fluoride and sulfate, your bones continuously regenerate themselves. With age, bones start de-mineralising, or losing calcium and other minerals, leading to weaker skeletal structure. Getting dietary calcium becomes extremely important, but it cannot be utilised without the presence of vitamin D and cholesterol. Cholesterol is a precursor to vitamin D, a very important fat-soluble vitamin needed for healthy bones, nervous system, mineral metabolism, muscle tone, insulin production, reproduction and immune system function (10). Saturated fat may protect your joints from degenerative arthritis due to the “anti-stiffness” compound called The Wulzen Factor found in raw butter and milk fat. Interestingly, pasteurisation of milk and dairy destroys the Wulzen factor, and milk skimming trims away the protective shield naturally present in milk (11).

Heart and blood connection Recent research (cite) shows that having enough saturated fat prevents stroke. Some studies proposed that the heart uses saturated fatty acids as a preferred fuel source. Research has shown that deficiencies in two saturated fatty acids, palmilic and myristic, are responsible for age-related declines in white blood cell function which can be corrected simply by adding saturated fat rich in these acids to the diet (12).

How much saturated fat to eat

This is one of the most difficult questions to answer. For decades doctors have been telling us to there is no biological requirement for saturated fat and that dietary cholesterol is detrimental to our health. Science has come a long way since then, and now we know that moderate amounts of cholesterol and all kinds of fatty acids are important for optimal functioning of our systems. In fact, many studies suggest that very low-fat diets alter the healthy balance of our blood composition decreasing ‘good’ HDL cholesterol together with ‘bad’ LDL.

Regardless of the benefits, it’s important to note that saturated fat is healthy when consumed in moderation. Current guidelines limit our consumption of saturated fat to only eight per cent of total daily calories. That translates to approximately 10 grams for every 1000 calories. If you are on a weight-loss diet and eat 1500 calories a day, any more than a tablespoon of butter is considered harmful. However, newer findings may be seen as liberation to enjoy the traditionally naughty foods, just remember to enjoy them in small amounts (13).

References

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4. Simopoulos AP. Evolutionary aspects of omega-3 fatty acids in the food supply. Prostaglandins Leukot Essent Fatty Acids 1999;60:421-9. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=retrieve&db=pubmed&list_uids=10471132&dopt=Abstract

5. Mattson FH, Nolen GA, Webb MR. The absorbability by rats of various triglycerides of stearic and oleic acid and the effect of dietary calcium and magnesium. J Nutr 1979;109:1682-7. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=retrieve&db=pubmed&list_uids=490206&dopt=Abstract 6. Isaacs CE,

6. Thormar H. Membrane-disruptive effect of human milk: inactivation of enveloped viruses. J Infect Dis 1986;154:966-71. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=retrieve&db=pubmed&list_uids=3491166&dopt=Abstract

7. Cowles RL, Lee JY, Gallaher DD, Stuefer-Powell CL, Carr TP. Dietary stearic acid alters gallbladder bile acid composition in hamsters fed cereal-based diets. J Nutr 2002;132:3119-22 http://www.nutrition.org/cgi/content/abstract/132/10/3119?ijkey=c43b586b4b6cd6178d10e7c060ee6ed7131a267f&keytype2=tf_ipsecsha

8. German JB. Butyric acid: a role in cancer prevention. Nutr Bull 1999;24:293-9.

9. Sun CQ, O’Connor CJ, Roberton AM. The antimicrobial properties of milkfat after partial hydrolysis by calf pregastric lipase. Chem Biol Interact 2002;140:185-98. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=retrieve&db=pubmed&list_uids=12076524&dopt=Abstract

10. B A Watkins, et al, "Importance of Vitamin E in Bone Formation and in Chrondrocyte Function" Purdue University, Lafayette, IN, AOCS Proceedings, 1996; B A Watkins, and M F Seifert, "Food Lipids and Bone Health," Food Lipids and Health, R E McDonald and D B Min, eds, Marcel Dekker, Inc. New York, NY, p 101.

11. Enig, Mary G, PhD, "Health and Nutritional Benefits from Coconut Oil," Price-Pottenger Nutrition Foundation Health Journal, 1998, 20:1:1-6.

12. Kelly FD, Sinclair AJ, Mann NJ, Turner AH, Abedin L, Li D. A stearic acid-rich diet improves thrombogenic and atherogenic risk factor profiles in healthy males. Eur J Clin Nutr 2001;55:88-96. http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=retrieve&db=pubmed&list_uids=11305631&dopt=Abstract Eraly MG. IV. Coconut oil and heart attack. Coconut and Coconut Oil in Human Nutrition, Proceedings. Symposium on Coconut and Coconut Oil in Human Nutrition. 27 March 1994. Coconut Development Board, Kochi, India, 1995, pp 63-64.

13. Food and Nutrition Board. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients) 2002. 2002. Internet: http://www.nap.edu/catalog/10490.html http://www.theorganichouse.com.au/prod1105.htm http://www.hippocrates.com.au/coconut.html http://www.bookman.com.au/bookdetail.cfm/TitleID/292 http://www.kokonutpacific.com.au/