The Big Fat Truth

The Big FAT Truth

There has been SO much misinformation about fats in the last 70 years. It is a somewhat crazy tale of egos, money, fame, and lies. This tale was told beautifully by Dr. Mark Hyman in his book, "Eat Fat, Get Thin," and is very well referenced. If you would like to read the expanded story, please read this book. What follows is a summary of what we have all been put through in these last 70 years!

Misconceptions about Fats and Heart Disease

The thinking that fat causes heart disease started in the 1950s with a very charismatic and outspoken doctor who had manipulated data from a study, picking and choosing which data from which countries he would report. He concluded the following:

High cholesterol leads to increased risk of heart disease.
Saturated fats cause increased cholesterol.
Therefore, saturated fats cause heart disease.

And there went fats. All of a sudden, everyone with heart disease and diabetes was put on a low-fat, high-carbohydrate diet. In 1992, the U.S. Department of Agriculture came out with a food pyramid, almost completely shunning fats and stressing grains and carbohydrates.

The Truth about Saturated Fats and Heart Disease

PLEASE know that this is true: Eating Saturated Fats Does NOT Cause Heart Disease.

In 1984, the outspoken doctor published a follow-up study concluding that there was no relationship between saturated fat and heart disease. But by that time, all of the wheels of policymaking and advertising had turned this country into a fat-free craze. In 1999, this doctor's study was reanalyzed, and the conclusion was that sugar had a higher correlation with heart disease than fat. This is the absolute truth, proven many times, even back in the 1950s.

The story goes on and on, and it is actually still going on. It is very, very difficult to turn an enormous ship around when it is going full speed in the wrong direction. Think of all the doctors, nurses, dietitians who learned this way and see it as their truth. Think of all of the processed food manufacturers that made their big breaks on the low-fat premise. Add politics and lobbying, and the big fat untruth continues.

Current Policy and Recommendations

In 2010, the Food Pyramid was replaced by MyPlate, which is a slight improvement but is still a low-fat diet. Unfortunately, policy around sugar and fats has become very complicated, as there are many, many things influencing policy and recommendations, in addition to the truth at the base of the science.

The Big FAT Truth - Recommendations

So, here are the facts. For real. These facts may be very different from what you have learned for many decades. And, as always, we ask that you do your own research, looking for unbiased basic science. Now sit down because these facts are big:

Facts:

Fats don't cause heart disease. Fats don't cause fat. Sugar causes heart disease. Sugar and carbs cause obesity and heart disease.
We all need good amounts of GOOD FATS (Omega 3's and SOME 6's and 9's, but MOSTLY 3's!!)
Omega 3 fats are anti-inflammatory and good for you! They come from fatty fish (salmon, mackerel, sardines), olives, avocados, nuts, and seeds.
Omega 6 fats: Small amounts are good. But they can be inflammatory in high amounts or if out of balance with Omega 3's. Vegetable oils, corn oil, soybean oil, walnuts, sunflower oil.
The ratio of Omega 3 fats to Omega 6 is very important. We don't have much problem getting Omega 6 fats. Usually, we don't get enough Omega 3's to balance them.

Recommendations:

Get plenty of Omega 3's. Aim for 2,000 mg EPA/DHA in the form of fish oil each day. Make your food choices full of all the good Omega 3's! Vegetarian sources include flax, chia, hemp, olive, avocado, walnuts, and algae. These sources are great for omnivores too!
You can check your Omega 3 to 6 ratio and your Omega 3 levels with an Omega Check through Labcorp, Quest Labs, or Cleveland Heart Labs.
Saturated (animal) fat? If you are getting plenty of good Omega 3 fats and keeping your carbs lower, don't worry about a little saturated fat. All in moderation. Keep your meats, just don't worry.
Coconut Oil is a mostly saturated fat that has many great qualities, including antimicrobial properties, may encourage fat burning, and is good for skin, hair, and oral health. It may also benefit good HDL cholesterol and is an antioxidant. Different people respond differently. Most people do great with coconut oil. That said, all in moderation!
What about Eggs? There is NO evidence that eggs contribute to heart disease. In fact, they are on our Superfood list!

So that's the Big Fat Truth. Eat more fat. Buy full-fat foods. Be happy. (And...it all goes together...keep eating your vegetables and staying low on sugars and carbs!)

Note: Please consult with your healthcare provider before making any significant changes to your diet.