Diet and nutritionFat — the number one enemy wrongly accused?
Sources: 14 · Article: 18 537 characters
The Rodzeń brothers and Prof. David Ludwig challenge the widespread advice to limit fat, especially saturated fat.
- Andrzej Frydrychowski emphasizes that the body needs fats and that their quality matters.
- Not all fats are beneficial, however: Grażyna Cichosz points to the risks associated mainly with artificial trans fats.
- What matters, then, is the type of fat and its place in a varied diet, not simply cutting out fat.
What the authors write
Andrzej Frydrychowski
Fats are needed, among other things, to provide energy, transport vitamins, and support proper brain function.
„Fats are essential for the body to function properly.
They are responsible for providing energy, transporting vitamins (A, D, E and K), and playing a very important role in controlling inflammation. Our cell membranes are made from them. These membranes act like a kind of fence that allows us to exchange things with the outside world (the exchange and disposal of products, and so on).”Tłuszcze są niezbędne do prawidłowego funkcjonowania organizmu.
To one odpowiadają za: dostarczenie energii, transport witamin (ADEK), tak bardzo ważną kontrolę stanów zapalnych. Z nich zbudowane są nasze błony komórkowe, rodzaj ogrodzenia umożliwiającego nam wymianę ze światem zewnętrznym (wymiana produktów, ich utylizacja itd.).
Grażyna Cichosz
The composition of fat matters most for health, not just the amount.
„Current knowledge indicates that the composition of fat, rather than the amount consumed, is the main risk factor for diet-related diseases such as atherosclerosis and its clinical complications (ischemic heart disease, heart attack, stroke), obesity, type 2 diabetes, cancer, and impaired immune function.”Aktualny stan wiedzy wskazuje, że nie poziom spożycia tłuszczu, a przede wszystkim jego skład są czynnikami ryzyka schorzeń dietozależnych, takich jak: miażdżyca i jej powikłania kliniczne (choroba niedokrwienna, zawał serca, udar mózgu), otyłość, cukrzyca typu 2, nowotwory, upośledzenie funkcji układu immunologicznego.
Grażyna Cichosz
Artificial trans fats are associated with a higher risk of heart disease, some cancers, and type 2 diabetes.
„The results of epidemiological observations and experimental and clinical studies have shown that artificial trans isomers increase the risk of cardiovascular disease and some types of cancer. They also contribute to metabolic syndrome, which is associated with obesity, insulin resistance, and type 2 diabetes.”Wyniki obserwacji epidemiologicznych, badań doświadczalnych i klinicznych wykazały, że sztuczne izomery trans są odpowiedzialne za wzrost ryzyka chorób układu sercowo-naczyniowego oraz niektórych typów nowotworów. Ponadto, sprzyjają powstawaniu zespołu metabolicznego, któremu towarzyszy otyłość, oporność na insulinę oraz cukrzyca typu 2.
Grażyna Cichosz
Grażyna Cichosz considers industrial trans fats a greater danger than other edible fats and rejects equating them with saturated fats.
„Numerous scientific studies have shown that, of all edible fats, industrially produced trans fatty acids pose the greatest health risk. Therefore, it is unjustified to equate them with the saturated fatty acids found in animal fats.”W licznych badaniach naukowych udowodniono, że ze wszystkich tłuszczów jadalnych największe zagrożenie dla zdrowia stanowią kwasy tłuszczowe trans pochodzenia przemysłowego. A zatem, ich utożsamianie z obecnymi w tłuszczach zwierzęcych nasyconymi KT jest bezzasadne.
Grażyna Cichosz
Grażyna Cichosz distinguishes natural trans fats from milk and ruminant meat from harmful artificial trans isomers.
„Dairy and meat products are natural sources of trans fatty acids (TFA). Vaccenic acid, found in milk fat and ruminant meat, as well as conjugated linoleic acid (CLA), has a range of health benefits: it supports the immune system and has antioxidant, anti-atherosclerotic, and anticancer effects.”Naturalnym źródłem kwasów tłuszczowych (KT) izomerii trans (TFA) są produkty mleczarskie i mięsne. Obecny w tłuszczu mlekowym oraz w mięsie przeżuwaczy kwas wakcenowy, a także skoniugowany kwas linolowy (CLA) wykazuje wszechstronne prozdrowotne działanie: immunostymulujące, antyoksydacyjne, przeciwmiażdżycowe i antynowotworowe.
Grażyna Cichosz
Grażyna Cichosz says there is no point in limiting the small amounts of natural trans fats found in milk and ruminant meat.
„Because only small amounts of TFA are found in the milk, meat, and fat of ruminants, and especially because they have health-promoting properties, there is no point in limiting their consumption. The harmful effects of TFA on biochemical and physiological processes in humans and animals, demonstrated in numerous studies, apply to artificial trans isomers found in margarines and so-called processed foods.”Ze względu na małe ilości TFA w mleku oraz mięsie i tłuszczu przeżuwaczy, a zwłaszcza ze względu na ich prozdrowotne właściwości, ograniczanie ich spożycia jest bezcelowe . Szkodliwe działanie TFA na procesy biochemiczne i fizjologiczne w organizmie człowieka i zwierząt (udowodnione w licznych badaniach) dotyczy sztucznych izomerów trans obecnych w margarynach oraz żywności tzw.
Grażyna Cichosz
Grażyna Cichosz notes that, apart from CLA, other trans isomers of unsaturated fatty acids may contribute to the development of atherosclerotic lesions.
„The findings of Stachowska et al. (25) clearly show that dietary trans isomers of unsaturated fatty acids—except for CLA—may contribute to the formation and development of atherosclerotic lesions through various mechanisms. The 14-year Nurses’ Health Study showed that consuming trans isomers increases the risk of developing type 2 diabetes.”Wyniki badań Stachowskiej i współpr. (25) jednoznacznie wskazują, że występujące w diecie izomery trans nienasyconych KT – za wyjątkiem CLA – poprzez różnorodne mechanizmy mogą uczestniczyć w powstawaniu i rozwoju zmian miażdżycowych. Trwające 14 lat obserwacje Nurses Healt Study dowiodły, że konsumpcja izomerów trans zwiększa ryzyko rozwoju cukrzycy 2 typu.
Henryk Różański
Henryk Różański recommends eating a variety of fats and warns against letting one type dominate the diet.
„The point is to include different fats with varying compositions in the diet. One fat should not be allowed to dominate the diets of people or animals—for example, only palm oil or only coconut oil.
When feeding animals, the difficulties in digesting coconut fat should be taken into account.”Chodzi o to, aby w diecie uwzględniać różne tłuszcze, o rozmaitym składzie jakościowym. Nie można doprowadzać do tego, aby jeden tłuszcz dominował w diecie ludzi i zwierząt, np. tylko palmowy, albo tylko kokosowy.
W przypadku żywienia zwierząt należy uwzględnić trudności ze strawnością tłuszczu kokosowego.
Henryk Różański
Henryk Różański notes that other saturated fatty acids that predominate in coconut fat may have adverse effects on health.
„However, since stearic acid makes up no more than 5% of coconut fat, this is not very important, especially as other saturated acids that predominate in coconut fat have an adverse effect on health.
Of course, this article does not aim to criticize coconut fat as a food.”Biorąc pod uwagę jednak, iż kwas stearynowy występuje w tłuszczu kokosowym w ilości do 5%, nie ma to większego znaczenia, zwłaszcza, że inne kwasy nasycone dominujące w tłuszczu kokosowym mają niekorzystny wpływ na zdrowie.
Oczywiście artykuł ten nie ma na celu skrytykowania tłuszczu kokosowego jako pokarmu.
Bracia Rodzeń
The Rodzeń brothers cite findings that reducing saturated fat did not have a demonstrated beneficial effect on heart disease or overall mortality.
„The latest meta-analyses of randomized and observational studies found no beneficial effect of reducing SFA intake on cardiovascular disease (CVD) or overall mortality. Instead, they 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.
Bracia Rodzeń
The Rodzeń brothers say there is no strong evidence that general limits on saturated fat prevent heart disease or reduce mortality.
„The researchers argue that “there is no strong scientific evidence that current upper limits on commonly consumed saturated fats, set for the entire population, 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
The Rodzeń brothers again state that there is no strong evidence to justify general limits on saturated fat.
„The researchers argue that “there is no strong scientific evidence that current upper limits on commonly consumed saturated fats, set for the entire population, 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
The Rodzeń brothers write that low-fat diets do not reduce cardiovascular events or mortality.
„LINK – leads to the source
The bulk of the evidence indicates that low-fat diets, which lower blood cholesterol, do not reduce cardiovascular events or mortality. In particular, replacing saturated fats with polyunsaturated fats does not convincingly reduce cardiovascular events or mortality.”LINK – przenosi do źródła
Przeważająca liczba dowodów wskazuje na to, że diety niskotłuszczowe, które obniżają poziom cholesterolu w surowicy, nie zmniejszają zdarzeń sercowo-naczyniowych ani śmiertelności. W szczególności zastępując tłuszcze nasycone tłuszczami wielonienasyconymi nie zmniejszają w przekonujący sposób zdarzeń sercowo-naczyniowych ani śmiertelności.
Bracia Rodzeń
The Rodzeń brothers say people have been warned about saturated fats for years, even though the concerns are based, among other things, on their effect on LDL cholesterol levels.
„We have been warned about saturated fats for years. We keep hearing that they can lead to heart disease. But is there scientific evidence behind these warnings? They are based mainly on experimental studies showing that replacing saturated fats with unsaturated fats lowers LDL (low-density lipoprotein) cholesterol, and on the fact that LDL cholesterol itself is associated with heart disease.”Od lat straszy się nas tłuszczami nasyconymi. Powtarza się w kółko, że to może prowadzić do chorób serca. Ale czy takie straszenie ma podstawy naukowe? Otóż, opiera się to głównie na stwierdzeniu w badaniach eksperymentalnych, że zastąpienie tłuszczów nasyconych tłuszczami nienasyconymi obniża poziom cholesterolu LDL (lipoproteiny o niskiej gęstości) oraz że sam cholesterol LDL jest powiązany z chorobami serca.
prof. David Ludwig
Prof. David Ludwig explains that the belief that fat is harmful was based on early studies, but the expected improvements in health and body shape did not happen.
„As noted last week in JAMA, conventional wisdom used to be that cutting back on fat would make us lean and healthy. However, things have not quite worked out that way, and Americans are struggling to adjust to a new dietary reality.
Fifty years ago, we ate a high-fat diet, with whole milk, rich sauces and spreads, full-fat salad dressings, regular peanut butter, and fatty meats.”As noted last week in JAMA, conventional wisdom used to be that cutting back on fat would make us lean and healthy. However, things have not quite worked out that way, and Americans are struggling to adjust to a new dietary reality.
Fifty years ago, we consumed a high-fat diet, with whole milk, rich sauces and spreads, full-fat salad dressings, regular peanut butter and fatty meats.
prof. David Ludwig
Prof. David Ludwig challenges the idea that eating fat in itself causes weight gain and lists healthy foods that contain saturated fat.
„“The bottom line is that eating fat doesn’t make you fat. In fact, the fats that were banned in the first food guide pyramid are among the healthiest things we can eat.”
Virtually every binge food contains carbohydrates, and many contain no fat at all, such as popcorn, bread, and fat-free Twinkies.”“The bottom-line is eating fat doesn’t make you fat. In fact, the fats that were banished in the first food guide pyramid are among the healthiest things we can possibly eat.”
Virtually every binge food has carbohydrate and many have zero fat, like popcorn, bread, fat-free Twinkies.
prof. David Ludwig
Prof. David Ludwig clarifies that this does not mean eating large amounts of butter, but rather getting a good balance of different types of fat.
„That doesn’t mean we should load up on butter. We need a good balance of fats, ranging from saturated fat in whole foods to the monounsaturated fats found in olive oil. If you eat olive oil, especially extra virgin olive oil, all that green color comes from phytonutrients, antioxidants, and anti-inflammatory substances.”That doesn’t mean we want to be loading up on butter. We need a good distribution of fats, ranging from saturated fat in whole foods to monounsaturated fats which come from olive oil. If you’re eating olive oil, especially extra virgin, all that green color is phytonutrients, antioxidants, anti-inflammatory substances.
prof. David Ludwig
Prof. David Ludwig says that low-fat diets are less effective for weight loss than low-carbohydrate and Mediterranean diets.
„David: For many years, the message was, “the only way to be less fat is to eat less fat.” I think we can throw that out the window. The meta-analyses are quite clear: low-fat diets are the worst way to lose weight. Every diet they are compared with—whether low-carbohydrate or Mediterranean—is superior when the comparison is fair.”David: For many years it was, “the only way to be less fat is eat less fat.” I think we can throw that out the window. The meta-analyses are quite clear that low-fat diets are the worst way to lose weight. Every comparison diet—be it low carbohydrate, Mediterranean—when you compare them fairly, the low-fat diet is inferior.
prof. David Ludwig
Prof. David Ludwig explains that calories from fat may be more filling than calories from bread.
„Fat has a lot of calories, but those calories can be intensely satisfying. Try a little thought experiment. Imagine eating 500 calories from bread—half a loaf—or from half a stick of butter.
First of all, which would be easier? Many people can eat six slices of bread.”Fat has a lot of calories, but those calories can be intensely satiating. Do a little mind experiment. Consider eating 500 calories from bread, half a loaf, or from half a stick of butter.
Now first of all, which would be easier to do? A lot of people can eat six slices of bread.
Thomas E. Levy
Thomas E. Levy warns that limiting fat can lead to long-term malnutrition because many important nutrients dissolve in fat.
„Many important nutrients are fat-soluble, and while minimizing this part of the diet might contribute to weight loss, it will also result in chronic malnutrition. Sick, obese people, many with diabetes, keep our health care system humming. Don’t just assume that every health care practitioner you meet has your best health as their main priority.”Many important nutrients are fat soluble, and while minimizing this aspect of the diet might contribute to weight loss, it will also result in a chronic malnutrition. Sick, obese individuals, many with diabetes, keep our health care system humming. Don't just assume that every healthcare practitioner you encounter really has your best health as the main priority.
Thomas E. Levy
Thomas E. Levy supports a high-fat, low-carbohydrate diet.
„The scientific data supporting the benefits of a high-fat, low-carb diet are enormous, not minimal. If your doctor doesn’t know this, they should. It’s hidden in plain sight.
A high-fat, low-carb diet also ends up meeting the rules of proper food combining much more often than a high-carb diet, even without trying.”The scientific data supporting the benefits of a high-fat, low-carb are enormous, not minimal. If your doc does not know this, he/she should. It's hidden in plain view.
A high-fat, low carb diet also ends up satisfying the rules of proper food combining much more often than a high-carb diet, even without trying.
Research from PubMed · Europe PMC
We selected 3 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: 57 910.
In a large European study, higher total fat intake, mainly monounsaturated fat, was associated with a lower risk of liver cancer, while saturated fat showed no association with this risk.
Aim of the study: The role of the amount and type of dietary fat in the development of hepatocellular carcinoma (HCC) is poorly understood, despite suggestive biological evidence. The associations between total fat, types and sources of fat, and HCC incidence were investigated in the European Prospective Investigation into Cancer and Nutrition (EPIC) cohort, which included 191 new HCC cases diagnosed between 1992 and 2010.
Results: There was no association between saturated fats (HR = 1.08, 95% CI: 0.88–1.34) and HCC risk. The ratio of polyunsaturated and monounsaturated fats to saturated fats was not significantly associated with HCC risk (per 0.2-point increase, HR = 0.86, 95% CI: 0.73–1.01). Restricting the analyses to participants without HBV or HCV, or adjusting for liver function, did not substantially change the findings. In this large prospective European cohort, higher consumption of monounsaturated fats was associated with lower HCC risk.
Money for the studyuniversity or foundation · National Institute for Health Research (NIHR), Dutch ZON (Zorg Onderzoek Nederland), Health Research Fund (FIS)
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studyobservation of people
Participants191
“Not stated” does not mean nobody paid — the database does not always record it.
A meta-analysis found no association between total or saturated fat and the three main types of skin cancer, while monounsaturated fats were associated with a lower risk of basal cell carcinoma.
Aim of the study: We conducted a meta-analysis to evaluate the association between fat intake and the risk of three major types of skin cancer: basal cell carcinoma (BCC), squamous cell carcinoma (SCC), and cutaneous malignant melanoma (CMM). We searched PubMed and EMBASE comprehensively for all relevant observational studies published up to December 1, 2018.
Results: We identified three prospective cohort studies (175,675 participants, 30,915 BCC cases, 4,106 SCC cases, and 1,638 CMM cases) and nine case-control studies (328 BCC cases, 493 SCC cases, 1,547 CMM cases, and 2,660 controls). The pooled results indicated that dietary consumption of total fat and saturated fat was not associated with the three major types of skin cancer. High consumption of monounsaturated fat was significantly associated with a lower risk of BCC (RR: 0.90, 95% CI: 0.85–0.96), while high polyunsaturated fat intake was potentially associated with a higher risk of SCC (RR: 1.19, 95% CI: 1.06–1.33). Further evidence from well-designed, large-scale prospective cohort studies is needed to confirm these findings.
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.
A review suggests that a higher-fat diet may be beneficial in some endurance sporting events and may help provide enough calories.
Aim of the study: Traditionally, high-carbohydrate diets have been recommended for endurance and ultra-endurance athletes. For many endurance events, a regular high-carbohydrate diet, with additional carbohydrates before and during exercise, is appropriate for many athletes.
Results: The number of grueling events that push the limits of human endurance is increasing. These events also challenge the limits of current dietary recommendations, which may need to be expanded to make it easier to consume enough calories to minimize the loss of lean body mass. The best diet for physical performance depends on several factors, including the type and duration of exercise, total energy expenditure, recovery time, the athlete’s dietary preferences, and whether the event is unsupported (meaning athletes must carry their own food). Depending on these factors, a variety of diets with different macronutrient compositions may be recommended.
Money for the studynot stated
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studydiscussion of other 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
„Nutrition, April 2013. Dietary intake. PREVENTION. 32 months average. 963. Age 73+ years. France. Dietary intake. Highest blood levels of omega-3 = 38% lower risk of advanced AMD. Investigative Ophthalmology, July 2011. Dietary intake. PREVENTION. 3 years. 666. France. Dietary intake. Fish oil intake reduced the risk of early AMD (-17%) and advanced AMD (-74%). Archives of Ophthalmology, July 2011. Dietary intake. PREVENTION. 38,022 women, mean age 54.6 years. Boston, MA. Dietary intake. 1 serving of fish per week, compared with less than 1 serving per month, reduced relative risk of AMD by 42%. American Journal of Clinical Nutrition, December 2009. Dietary intake. PREVENTION. 13 years. 1,837. Multicenter study, USA. Dietary intake. H…”Nutrition April 2013 Dietary PREVENTION 32 mos avg 963Age 73+ yrs France Dietary intake Highest blood levels of omega-3 = -38% reduced risk for advance AMD Investigative Ophthalmology July 2011 Dietary intake PREVENTION 3 yrs 666 France Dietary intake Fish oil intake decreased risk for early AMD (-17%) and advanced AMD (-74%) Archives Ophthalmology July 2011 Dietary intake PREVENTION – 38022women- mean age 54.6 yrs Boston, MA Dietary intake 1 serving fish/week compared to less than 1 serving/month reduced relative risk for AMD -42% Amer J Clinical Nutrition Dec 2009 Dietary intake PREVENTION 13 yrs 1837 Multi-center study USA Dietary intake H…
Orthomolecular Medicine News Service Opinion material
„Moreover, as we already know, too many physicians 1) have little interest in dietary supplements and 2) have virtually no training in nutrition and supplements. But wait—there’s more. We continued by looking at the results section. We had already noticed that the researchers concluded that problems with dietary supplements were underestimated. Duffy Mackay, a spokesperson for the Council for Responsible Nutrition, a supplement industry trade group, argued that the results showed that only 0.01% of all Americans experienced an adverse effect from dietary supplements.”Moreover, as we already know, too many physicians 1) have little affinity for dietary supplements and 2) are virtually untrained as to nutrition and supplements. But wait: there's more We continued by looking over the results section. We had already noticed that the researchers drew the conclusion that problems with dietary supplements were underestimated. Duffy Mackay, a spokesman for the Council for Responsible Nutrition, a supplement industry trade group, argued that the results showed that only 0.01% of all Americans demonstrated an adverse effect from dietary supplements.
Orthomolecular Medicine News Service Opinion material
„Council for Responsible Nutrition, 2022 annual consumer survey on dietary supplements. Burke SN (2023), “Ultra-Processed Foods Like Cookies, Chips, Frozen Meals and Fast Food May Contribute to Cognitive Decline.” The Conversation. January 31, 2023. Council for Responsible Nutrition, 2019 annual consumer survey on dietary supplements.”Council for Responsible Nutrition, 2022 annual consumer survey on dietary supplements. Burke SN (2023) Ultra-Processed Foods Like Cookies Chips Frozen Meals and Fast Food May Contribute to Cognitive Decline. The Conversation. January 31, 2023. Council for Responsible Nutrition, 2019 annual consumer survey on dietary supplements.
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