Diet and nutritionSaturated fats — have we been wrongly warned about butter for 50 years?
Sources: 10 · Article: 10 578 characters
Grażyna Cichosz claims that saturated fats pose no health risk and cites studies in which they inhibited the development of cancers in animals.
- Andrzej Frydrychowski believes that moderate amounts of butter are not bad, but larger amounts of saturated fats may have pro-inflammatory effects.
- Henryk Różański warns that saturated fats may raise cholesterol and increase the risk of certain diseases; he recommends that they provide no more than 10% of dietary energy.
What the authors write
Bracia Rodzeń
According to the scientists cited, there is no strong basis for restricting saturated fats to prevent heart disease and deaths.
„The scientists argue that “there is no strong scientific evidence that the current population-wide upper limits on commonly consumed saturated fats will prevent cardiovascular disease or reduce mortality. They add that maintaining a limit on these fats is not justified.””Naukowcy argumentują, że „nie ma mocnych dowodów naukowych na to, że obecne dla całej populacji górne limity powszechnie spożywanych tłuszczów nasyconych zapobiegną chorobom sercowo-naczyniowym, lub zmniejszą śmiertelność. Dodają, że ciągły limit tych tłuszczów nie jest uzasadniony.”
Bracia Rodzeń
According to the scientists cited, there is no strong basis for restricting saturated fats to prevent heart disease and deaths.
„The scientists argue that “there is no strong scientific evidence that the current population-wide upper limits on commonly consumed saturated fats will prevent cardiovascular disease or reduce mortality. They add that maintaining a limit on these fats is not justified.””Naukowcy argumentują, że „nie ma mocnych dowodów naukowych na to, że obecne dla całej populacji górne limity powszechnie spożywanych tłuszczów nasyconych zapobiegną chorobom sercowo-naczyniowym, lub zmniejszą śmiertelność. Dodają, że ciągły limit tych tłuszczów nie jest uzasadniony.”
Bracia Rodzeń
Reviews of studies found no significant association between saturated fats and coronary heart disease or cardiovascular disease.
„LINK – takes you to the source
Similarly, a 2010 review of cohort studies found “(…) no significant evidence to conclude that dietary saturated fats are associated with an increased risk of coronary heart disease or cardiovascular disease”:
Meta-analyses of observational studies from 2015 and 2017 reached the same conclusions about the lack of an association between saturated fats and heart disease:
The American Journal of Clinical Nutrition 2010: Meta-analysis of prospective cohort studies evaluating the association of saturated fats with cardiovascular disease.”LINK – przenosi do źródła
Podobnie, przegląd badań kohortowych z 2010 r. wykazał „(…) brak istotnych dowodów pozwalających stwierdzić, że tłuszcze nasycone w diecie są związane ze zwiększonym ryzykiem choroby wieńcowej lub chorób układu sercowo-naczyniowego”:
Metaanalizy badań obserwacyjnych z lat 2015 i 2017 doprowadziły do tych samych wniosków dotyczących braku związku między tłuszczami nasyconymi a chorobami serca:
The American Journal of Clinical Nutrition 2010: Metaanaliza prospektywnych badań kohortowych oceniających związek tłuszczów nasyconych z chorobami układu krążenia.
Bracia Rodzeń
The cited analyses found no evidence that restricting saturated fats reduces heart disease or mortality.
„The latest meta-analyses of randomized and observational studies found no beneficial effect of reducing SFA intake on cardiovascular disease (CVD) or all-cause mortality, and instead found a protective effect against stroke.”W najnowszych metaanalizach badań z randomizacją i badań obserwacyjnych nie stwierdzono korzystnego wpływu zmniejszenia spożycia SFA na choroby układu krążenia (CVD) i całkowitą śmiertelność, a zamiast tego stwierdzono działanie ochronne przed udarem.
Henryk Różański
Saturated fatty acids may raise cholesterol, accelerate atherosclerotic changes, and increase the risk of type 2 diabetes and coronary heart disease; the recommended limit is 10% of energy.
„There is no doubt that saturated fatty acids raise blood cholesterol, accelerate the development of atherosclerotic changes, and promote platelet aggregation (blood clots). Lauric, myristic, and palmitic acids raise cholesterol levels the most. Stearic acid mainly promotes platelet aggregation. Epidemiological studies have shown a close association between the share of dietary energy from saturated fatty acids, blood cholesterol levels, and the occurrence of ischemic heart disease. Saturated fatty acids increase LDL (Low Density Lipoproteins) in plasma and increase the risk of type 2 diabetes and coronary heart disease. Current recommendations are to keep saturated fat intake at 10% of energy.”Niewątpliwie kwasy nasycone działają hipercholesterolemicznie, czyli podnoszą zawartość cholesterolu we krwi, przyspieszają rozwój zmian miażdżycowych i wpływają proagregacyjnie (zatory). Najbardziej podnoszą poziom cholesterolu: kwas laurynowy, mirystynowy i palmitynowy. Kwas stearynowy wpływa głównie proagregacyjnie. W badaniach epidemiologicznych wykazano ścisły związek między udziałem w diecie energii z kwasów tłuszczowych nasyconych, zawartością cholesterolu we krwi i występowaniem niedokrwiennej choroby serca. Kwasy nasycone zwiększają LDL (Low Density Lipoproteins) w osoczu i zwiększają ryzyko cukrzycy typu 2 oraz choroby wieńcowej. Obecnie zaleca się utrzymywanie spożycia tłuszczów z kwasami nasyconymi na poziomie 10% energii.
Andrzej Frydrychowski
Butter in moderate amounts is not bad, but larger amounts of saturated fats have pro-inflammatory effects.
„In larger amounts, they have pro-inflammatory effects (we should remember that inflammation is the starting point for many diseases). So eating butter or pork knuckle in moderate amounts is not bad.
Monounsaturated fatty acids (including omega-9 and omega-7). Olive oil mainly contains omega-9, or oleic acid.”W większej ilości mają działanie prozapalne (pamiętamy, że jest to punkt wyjścia wielu chorób). Czyli jedzenie masła, golonki w umiarkowanych ilościach nie jest złe.
Jednonienasycone kwasy tłuszczowe (w tym omegi 9 i 7). Oliwa z oliwek zawiera głównie omegi 9, czyli kwas oleinowy.
Andrzej Frydrychowski
Saturated fats are needed for the nervous system to function, and the body can make them itself.
„The nervous system needs fats to function properly: saturated fats, monounsaturated fats, polyunsaturated fats, and cholesterol. Saturated fats and cholesterol are readily available in our daily diet, and our bodies can also produce them themselves.”Do prawidłowej pracy układu nerwowego potrzebne są tłuszcze: nasycone, jednonienasycone, tłuszcze wielonienasycone oraz cholesterol. Tłuszcze nasycone i cholesterol są łatwo dostępne w codziennej diecie, a poza tym nasz organizm potrafi je samodzielnie wytwarzać.
Grażyna Cichosz
Grażyna Cichosz says that saturated fats pose no health risk and cites studies in which they inhibited the development of cancers in animals.
„Unlike artificial trans isomers, which increase the likelihood of breast, prostate, and colon cancers, saturated fatty acids pose no health risks (20). Animal studies (using chemically induced cancers) have shown that high intakes of saturated fatty acids from animal sources (lard, beef tallow, butter) or plant sources (palm oil, coconut oil) inhibit carcinogenesis (33).”W odróżnieniu od sztucznych izomerów trans, które zwiększają prawdopodobieństwo nowotworów piersi, prostaty i okrężnicy nasycone KT nie stanowią zagrożeń zdrowotnych (20). W badaniach na zwierzętach (z indukowanymi chemicznie nowotworami) udowodniono, że wysokie spożycie nasyconych KT pochodzenia zwierzęcego (smalec, łój wołowy, masło) lub roślinnego (olej palmowy, olej orzecha kokosowego) wpływa hamująco na kancerogenezę (33).
Grażyna Cichosz
In the study described, saturated fats raised both LDL and HDL, while artificial trans fats worsened this profile.
„Eating a diet rich in saturated fatty acids did not cause the same deterioration in the blood lipid profile, because it increased the levels of both LDL and HDL cholesterol (22, 24). Therefore, artificial TFAs are much more atherogenic than animal fats containing saturated fatty acids.”Spożywanie diety bogatej w nasycone kwasy tłuszczowe nie powodowało takiego pogorszenia profilu lipidowego krwi, albowiem skutkowało wzrostem stężenia zarówno cholesterolu frakcji LDL jak też frakcji HDL (22, 24). A zatem, sztuczne TFA są znacznie bardziej aterogenne niż tłuszcze zwierzęce zawierające nasycone KT.
Grażyna Cichosz
Trans fats may lower HDL and raise other risk markers, although they also raise LDL.
„Trans fatty acids raise LDL cholesterol to the same extent as saturated fatty acids. However, unlike saturated fatty acids, they lower HDL cholesterol, worsening the LDL-to-HDL ratio. Trans isomers raise triglyceride and atherogenic lipoprotein (a) [apo(a)] levels and lower plasma apoAI levels.”Kwasy tłuszczowe typu trans wpływają na podwyższenie stężenia cholesterolu frakcji LDL w takim samym stopniu, jak KT nasycone. W przeciwieństwie do KT nasyconych wpływają jednak na obniżenie stężenia cholesterolu frakcji HDL, przez co proporcje frakcji LDL do HDL ulegają pogorszeniu. Izomery trans, powodują wzrost poziomu trójglicerydów oraz aterogennej lipoproteiny (a) [apo(a)], a także spadek stężenia apoAI w osoczu.
M. Williamson i N. Moustaid-Moussa i L. Gollahon
M. Williamson, N. Moustaid-Moussa, and L. Gollahon write that fear of animal fats encouraged low-fat diets, which did not improve obesity and metabolic disease as much as expected.
„Evidence for this is displayed by the elimination of all animal derived fats resulting in a detrimental decrease in bacteriodales (). Interestingly, fear of dietary fats (especially animal-derived fats), promoted by similar studies, has led to low fat diets that are not improving obesity and metabolic disease as much as hypothesized ().”Evidence for this is displayed by the elimination of all animal derived fats resulting in a detrimental decrease in bacteriodales (). Interestingly, fear of dietary fats (especially animal-derived fats), promoted by similar studies, has led to low fat diets that are not improving obesity and metabolic disease as much as hypothesized ().
Research from PubMed · Europe PMC
We selected 2 studies with the best, positive results. This is a selection, not a full review of all research.
Total number of studies on this topic in PubMed: 532.
A meta-analysis found that high butter intake was not associated with significantly higher mortality than low intake.
Aim of the study: We summarized the data related to foods high in saturated fat and risk of mortality. We searched Cochrane Library, MEDLINE, EMBASE, and ProQuest for studies from January 1952 to May 2012.
Results: The overall quality of the studies varied. Associations differed by food group and population. This may be due to factors beyond the saturated fat content of individual foods. There is an ongoing need to improve the tools and methods used to investigate food sources of saturated fat and mortality, to inform dietary guidelines.
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studycombined analysis of many studies (meta-analysis)
“Not stated” does not mean nobody paid — the database does not always record it.
The review found that butter was not associated with cardiovascular disease risk, although it may be associated with a slightly lower risk of diabetes and a higher risk of death.
Aim of the study: This scoping review for the Nordic Nutrition Recommendations 2023 summarizes the available evidence on fats and oils from a food level perspective. A literature search for systematic reviews (SRs) and meta-analyses was conducted in PubMed.
Results: The effect on risk markers likely differs depending on the type/version of oil, for example, due to the presence of polyphenols, phytosterols and other minor components. Taken together, based on the available evidence, oils rich in unsaturated fat (e.g. olive oil, canola oil) are to be preferred over oils and fats rich in saturated fat (e.g. butter, tropical oils).
Money for the studynot stated
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
Type of studyreview of many studies
“Not stated” does not mean nobody paid — the database does not always record it.
Perspectives and opinion materials
The content below presents the authors’ opinions, interpretations and hypotheses. It is not treated as equal to scientific studies and systematic reviews.
Orthomolecular Medicine News Service Opinion material
„In 2018, WHO also called for the worldwide elimination of trans-fats by 2023, estimating 500,000 deaths per year result from the consumption of industrially produced trans-fatty acids. [11] Of note, increased magnesium intake is helpful in reducing the risks associated with consumption of artificial trans-fats. [12] However, avoiding any consumption of those "poisons" is best. 100 year old Dr. Kummerow shared his personal diet in a 2014 interview celebrating his 100th birthday. He died in 2017 at the age of 102. Passwater: What about your personal diet? Kummerow: I eat an egg every day and drink three glasses of whole milk.”In 2018, WHO also called for the worldwide elimination of trans-fats by 2023, estimating 500,000 deaths per year result from the consumption of industrially produced trans-fatty acids. [11] Of note, increased magnesium intake is helpful in reducing the risks associated with consumption of artificial trans-fats. [12] However, avoiding any consumption of those "poisons" is best. 100 year old Dr. Kummerow shared his personal diet in a 2014 interview celebrating his 100th birthday. He died in 2017 at the age of 102. Passwater: What about your personal diet? Kummerow: I eat an egg every day and drink three glasses of whole milk.
Orthomolecular Medicine News Service Opinion material
„Use healthy fats: olive oil, coconut oil and organic butter. Choose tea rather than coffee. No alcohol or tobacco. To make the body more alkaline, take a glass of water with a teaspoon bicarbonate and the juice from a lemon 3 or 4 times a day.”Use healthy fats: olive oil, coconut oil and organic butter. Choose tea rather than coffee. No alcohol or tobacco. To make the body more alkaline, take a glass of water with a teaspoon bicarbonate and the juice from a lemon 3 or 4 times a day.
Pisaczek does not judge who is right. It shows what was written and where to read it. Every sentence above has its source.