The Truth about Saturated Fat | New Narrative Review

A new Review proposes Saturated Fat is harmless and unfairly demonized. Does this reflect the scientific evidence? A look at the science of saturated fat, safe ranges and controversies.

Saturated fat: villain and bogeyman in cardiovascular disease?

Saturated fat is an emotional topic. Saturated fat raises cardiovascular disease if it's too high.

Saturated fat isn’t bad. Health-promoting foods have Saturated fat.

Replacing Saturated fat replaced with refined carbs doesn't help.

Whole grains lower risk. Unsaturated fats also. PUFA, the lowest.

Source of saturated fat matters. fish has saturated fat but also PUFAs. Dark chocolate is high in Saturated fat but its stearic acid which.

we see benefit of saturated fat moderation in RCTs, usually PUFA is best. MUFA or carb, less consistent.

UK Biobank: no evidence that saturated fat intake was associated with CVD, cardiovascular disease. Replacing saturated fat with MUFA or protein was associated with lower risk of death and CVD.

Replacing saturated fat with starch or sugar (refined carbs) was associated with lower total death.

PUFAs can come in fatty fish, nuts, seeds, vegetable oil, or in junk foods that contain PUFA oils. Saturated fat was associated with lower ischemic heart disease.

saturated fat replaced with PUFA benefits CVD. PUFA consumption in place of saturated fat would reduce CHD.

Linoleic acid replacing saturated fat associated with lower CHD and. Replacing saturated fat with polyunsaturated fat prevents CHD

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Animations: Even Topland @toplandmedia

References:
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Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

#NutritionMadeSimple #GilCarvalho

0:00 New Review
0:47 Dose
2:49 Replacement
6:42 Source
8:10 Standing questions
9:25 Rationale
10:00 Epidemiology
21:36 RCTs
23:05 Meta-analyses etc
28:08 The final analysis
32:35 Conclusion of the Review
34:03 Skepticism
34:54 Anatomy of Confusion
36:40 Scientific communication
38:24 The cycle of social media
40:21 Evolution
41:34 Saturated Fat: harmful or neutral?
42:10 Take-home message

[JulienRoigHerr]

I have IBS, and through trying to cure it was exposed to many simplified narratives about nutrition online. Finding your channel was a true eye-opener for me. The work you do here is really very much appreciated. Especially since you are among the rare people that focus on quality over quantity, and actually put several hours of work into each video. One can really tell that you are not just doing this for profit, but to help people like me who are trying to figure things out. Thanks :-)

[markpelayo]

Forever grateful for you Dr. Gil. For me living in a third world country, middle age and low income but I just want to become healthy when I got older so I will not become burden to my family and the society. I think without your analysis of these meta analysis I will not be able to do that. Thank you for sharing it to us, what you are doing is very valuable to whole humanity. I hope everything the best for you and your family.

[CraigAddy]

It’s disheartening that something like this study could even see the light of day. Thank you for what you do.

[zacharymason]

Can you PLEASE do another ‘What I Eat In A Day’ video? It’s been almost two years and I’d love to see some changes you’ve made.

[Vezmus]

I think that until we stop talking about isolated nutrients (like Saturated Fat and Carbohydrate) and start talking about the entire food package (Rice vs Twinkies), confusion will abound. Every food is a combination of macronutrients in differing ratios. Most people are not eating isolated protein or drinking olive oil or eating bags of sugar (at least I hope they're not). Even something as simple as "dairy" could cover anything and everything from fat free yogurt to chocolate ice cream. So when someone asks, "Is dairy healthy?" you will get different answers and they are all technically correct. The problem is not that the information is contradictory (or controversial even), but that we aren't asking appropriately specific questions.

[atabetuatara]

@DrGilCarvalho
I know you're not likely to read this comment (1 year on). Your comment about dose and replacement are so incredibly illuminating. The summaries from so many very high standard studies don't allude to starting points, replacements and dose changes. Thank you very much for distilling this!

[hankhardisty]

Thank you for digging deep into this matter and making the issues clearer to those of us who are interested, but not deeply involved with these reviews.

[Lumencraft-]

I really appreciate that you link all of the studies in the description and put the number on the screen for which one your are siting.

[mikechang]

I'm not even that interested in medicine or nutrition tbh, but Gil is such a refreshing and important guide to what science actually is in a world of internet charlatans, psuedointellectual podcasts, and sound bite science. The analytical approach, depth of arguments, logical consistency and constant steel-manning is such a juxtaposition to the norm. With counter culture and 'toilet research' exploding, these videos are much more important than nutrition, they are a lesson on what actual knowledge, inquiry and expertise looks like.

[katieclement]

I'm so grateful for your channel and your thorough analysis of scientific research and data

[nutritionhealthandriskprev]

Wow, you numbered the references this time by order of mention! That was helpful. It would be awesome if you guys copy/pasted the name of the study on top of every link.

[MisterHowzat]

I was about to recommend a high saturated fat diet to several people as the way to go but hesitated because something didn't feel right. Then i come across your channel AND this particular analysis. Boy, have i been schooled!
Thank you for opening my eyes.

[gabrieleltz]

Thank you for going on depth and explaining how the studies are done. Its so horrible trying to read these studies and verify if anything it says is reliable data.

[rndodd]

I really appreciate how this video acts as a microcosm for how individuals can so easily sow confusion in a field like nutrition. The phrase "anatomy of confusion" was perfect for this. Bravo, Gil.

[paullucas]

I keep wondering if the info about substitution of saturated fat for PUFA truly reflects like-for-like swaps. If I swap grass-fed tallow for soybean oil (cooking fat for cooking fat), will I see a benefit? If I swap pizza for some other refined carb with seed oils, will I lower my risk for CVD? If I replace eggs from pasture-raised chickens with those from chickens fed corn and soy, is there a reduction in risk? Saturated fat for PUFA could mean anything: a pie for walnuts is not like-for-like.

[cyssoK]

wow, I usually get bored watching videos that talk about studies but I couldn't stop watching this! Excellent analysis, thank you!

[stevesteve]

I only wish you had 3 million subscribers to watch your analysis, rather than the video I had just watched agreeing with everything that this study states. Thank you for always being calm and diplomatic and explaining everything to a "T". I really appreciated the work you did on this one.

[roberttowner]

Your channel is a GEM my man! Keep up the GREAT work you’re doing. Very appreciative of your work and explanations.

[NAA]

Your channel is quality mate, really helps to breakdown all the studies and deal with any conflicting evidence. Quite rare on YouTube.

[franklincornelius]

You are taking the confusion out of what has been made complicated that is really not so complicated, very easy to see. Me thinks some are spreading information that carries an agenda and not decimation of valuable information that we could all use. Thank you, you are valuable to mankind.