Saturated Fats Such As Butter And Cheese Not Bad For Health After All, Say Scientists
Forget What You've Been Told, Saturated Fats Aren't Bad For Your Health After All
Natasha Hinde— The Huffington Post UK
A study looking at whether saturated fats and trans fats cause death, heart disease or type 2 diabetes in adults has unearthed some interesting findings.
Contrary to popular belief that saturated fats, such as butter and cheese, are terrible news for your health, experts have revealed that they're not actually that bad for you.
Researchers at McMaster University analysed 50 observational studies to look at whether there were links between saturated fats, trans fats and early mortality in adults.
They found that while trans fats are associated with greater risk of death and coronary heart disease, saturated fats are not.
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"For years everyone has been advised to cut out fats," said lead researcher, Russell de Souza. "Trans fats have no health benefits and pose a significant risk for heart disease, but the case for saturated fat is less clear.
"That said, we aren't advocating an increase of the allowance for saturated fats in dietary guidelines, as we don't see evidence that higher limits would be specifically beneficial to health."
Saturated fat is found in butter and lard, pies, cakes and biscuits, fatty cuts of meat, sausages, bacon, cheese and cream.
The study, which was published in the British Medical Journal, found trans fats were linked to increased death rates.
Consumption of industrial trans fats was linked with a 34% increase in all causes of mortality, while also being associated with a 21% increase in developing coronary heart disease and a 28% increase in dying from the condition.
Trans fats (or unsaturated fats) are produced industrially using plant oils. These are commonly found in snacks and processed foods.
De Souza and his team of researchers believes dietary guidelines for saturated and trans fats should carefully consider the effect of replacement foods.
"If we tell people to eat less saturated or trans fats, we need to offer a better choice," he said.
"Unfortunately, in our review we were not able to find as much evidence as we would have liked for a best replacement choice, but ours and other studies suggest replacing foods high in these fats, such as high-fat or processed meats and donuts, with vegetable oils, nuts, and whole grains."
10 Ways To Get More Whole Grain Into Your Family's Diet
Bake Better(01 of10)
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Start replacing white flour in baking recipes with whole wheat for a delicious and nutritious new take on old favourites like pancakes, cookies and muffins. (credit:Burwell & Burwell)
Swap White Bread For A Whole Grain Loaf(02 of10)
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Every time you reach to make your children a piece of toast or a sandwich, make sure you're using whole grain or wholemeal bread - sourdough and rye are especially good options. Whole grain pitta with hummous and vegetables and whole grain pitta pizza are fun snack and lunch ideas that are a hit with little ones and parents alike. (credit:Corbis)
Update The Classics(03 of10)
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Give family-favourite dishes like breaded chicken and homemade fish fingers a new twist by using whole grain cereal or rolled oats as a topping instead of white breadcrumbs. You can also add whole grains into homemade meatballs and burgers by combining with uncooked oats. (credit:Getty)
Don't Miss Breakfast(04 of10)
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The most important meal of the day is also a great opportunity to have your first serving of whole grains. Look out for cereals with the green Whole Grain Guarantee banner on the box - or just pick up much-loved classics like Shredded Wheat and Cheerios, which are packed full of whole grain goodness. (credit:Getty)
Substitute Brown Rice For White(05 of10)
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Another easy way to start getting more whole grain in your family's diet is to switch to brown rice, which works great as a side dish alongside meat and vegetables and also as the main attraction in rice pilaf and risotto dishes. (credit:Getty)
Make It A Popcorn Night(06 of10)
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Corn is a whole grain, so make sure to integrate corn on the cob into your menu planning every week as a lunch or dinnertime side dish. In your downtime, you and the kids can snack on popcorn for a tasty way to up your whole-grain intake (movie night optional). (credit:Getty)
Ditch The White Pasta(07 of10)
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For most time-pressed parents, healthy pasta-based dishes are a reliable staple in their children's diets. Just swap white pasta for non-refined whole grain pasta and your children will be hitting the three-servings-of-whole-grains-a-day-target in no time. (credit:Getty)
Expand Your Horizons(08 of10)
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Never tried quinoa? Do. The protein-packed choice is a delicious and nutritious grain to add to your diet. Other tasty grains to experiment with that work well with a variety of dishes are bulgur wheat, barley and millet. (credit:Getty)
Start Sprinkling(09 of10)
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Finish off yoghurt, fruit and even salads with a sprinkling of oats for an easy way to up your daily whole grain consumption. (credit:Getty)
Change Your Snacks(10 of10)
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When those mid-afternoon pangs of hunger hit, think healthy and whole grain (and come prepared, so you're not tempted by a vending-machine chocolate bar). Try rye bread crackers (delicious with cheese or avocado), Nestlé Grab2Go cereal packs for when you're on the run and whole grain rice cakes for the kids. (credit:Getty)