Saturated Fat

For several decades, saturated fat has become a bad name in American households. It's currently associated with many types of heart disease, prompting physicians and other medical professionals to encourage consumers to reduce, and sometimes eliminate saturated fat from their diets. Saturated fat is primarily found in animal products such as meat and dairy, but it is also present in foods like coconut, avocado, and palm oil. Given that Americans consume a significant amount of dairy and animal products, companies began to introduce dairy products to curb the saturated fats found in the foods that Americans enjoy eating.

Nowadays, it's common to find low-fat products on the shelves; in fact, it can be difficult to find full-fat versions of the same items. For instance, yogurt is mainly a no-fat or low-fat food these days in mainstream grocery stores than the full-fat yogurt variety. While low-fat options are not inherently bad, the reality is that fat is what gives the flavor that people enjoy. Therefore, when we replace the the fat with other ingredients to maintain the desired flavor and texture.

There are two problems with this. The first is easy: the substituted ingredients in these products aren't the best. They often contain much higher amounts of sugar, particularly high fructose corn syrup, which is currently being scrutinized for its potential link to colon cancer. Additionally, the filler ingredients, such as emulsifiers used for texturizing, are questionable at best. Ingredients like guar gum, corn starch, carrageenan, and modified food starch are all under the microscope these days. The amount of sweeteners added to low-fat dairy products are usually higher than the full fat counterparts. Sugar and other sweeteners have been known for years to be the actual culprit to weight gain and studies have shown that those who consume full fat dairy are actually thinner than those who eat low or no-fat dairy, especially among growing children. The filler ingredients added to dairy products to replace the fat can cause bowel inflammation and other digestive disorders, a feeling of hunger sooner (fat fills you up and food additives provide zero nutrition), and you are missing out on important nutrition: saturated fat!

Secondly, yes, our body needs saturated fat in fact, we can't live without it. Saturated fat is an essential building block for brain cells and studies have shown that there is a 36% lower risk for Alzheimer's disease among those who eat a healthy serving of saturated fats. Human breast milk is extremely high in saturated fat and cholesterol for many reasons but one notable reason is that it aids in the development of their maturing brains. Our ancestors have been eating foods high in saturated fats for centuries without much thought or health consequences, so why, in the last few decades when we have been reducing our saturated fat intake and replacing it with "healthier fats" such as seed oils, have we become less healthy with more heart disease and cancer problems?

Saturated fat, in its purest, most wholesome form is quite healthy for you. Cooking with coconut oil, ghee, butter and avocado oil provides whole food nutrition that we need daily.  Eating grass-fed meat also provides you a better quality of saturated fat than non grass-fed meat. Eating an avocado is a great source of healthy fats. Reach for full fat dairy next time and compare the taste of it to the low-fat version.  It'll have a more natural, pure taste than the low-fat version. Full fat cheese is great, too but it's vital to reach for the healthier cheeses.  That American cheese slice on your hamburger which is full of seed oils and emulsifiers is of no comparison to a slice of real sharp cheddar cheese. Eat full fat cottage cheese as a snack and feel fuller longer (the key with cottage cheese and sour cream is to look for 2 ingredients: milk and the bacteria needed).  If it has any other ingredient such as corn starch or another emulsifier, don't eat it. Daisy brand is good for these two products and reasonably priced for the average consumer.

Of course, don't splurge on the animal products.  Just like everything, moderation is the perfect amount.  Snacking on cheese all day long isn't a healthy option nor is eating a 12oz steak several times a week.  But, enjoying 4-6oz of red meat twice a week and having about a cups worth of full-fat dairy everyday (milk in your cereal, cream in your coffee, a slice of cheese on your sandwich), is a good way to incorporate food for your brain. With the increase in Alzheimer-like diseases and the prevalent increase in colon cancer, I think it's a good idea to consider going back to how our ancestors ate: whole foods nutrition that isn't processed with lab-made ingredients.