Diet and nutritionIs fatty food healthier than we were told? Butter, bacon, and the whole truth about fat
Sources: 18 · Article: 19 131 characters
Prof. David Ludwig says that fat itself does not make you gain weight, and that some fatty foods can be healthy.
- The Rodzeń brothers and Prof. David Ludwig point to carbohydrates, especially processed ones, as a possible problem and support limiting them.
- The Rodzeń brothers cite studies in which a low-carbohydrate diet performed better than a low-fat diet in terms of weight loss.
- This does not mean recommending that people eat unlimited amounts of butter: Prof. David Ludwig recommends different types of fat, while the Rodzeń brothers question strict limits on saturated fat.
What the authors write
Bracia Rodzeń
The Rodzeń brothers link higher carbohydrate intake with increased insulin, weight gain, and metabolic diseases.
„The more carbohydrates there are in your food, the faster and more you will gain weight and develop insulin resistance and other metabolic diseases.
obesity/insulin resistance,
metabolic diseases (type 2 diabetes, fatty liver, high blood pressure, PCOS, and many cancers).”Im więcej węglowodanów w Twoich pokarmach, tym szybciej i bardziej przytyjesz, zachorujesz na insulinooporność i inne choroby metaboliczne.
otyłość/insulinooporność,
choroby metaboliczne (cukrzyca typu 2, stłuszczenie wątroby, nadciśnienie tętnicze, PCOS, liczne nowotwory).
Bracia Rodzeń
In one year-long study, the low-carbohydrate diet group lost an average of 3.5 kg more than the low-fat diet group.
„In addition to losing 3.5 kg more than the low-fat group, the low-carbohydrate group also had greater improvements in high-density lipoprotein (HDL) cholesterol, triglycerides (TG), and other cardiovascular risk factors.
LINK – opens the source
A comparison of the Atkins, Zone, Ornish, and LEARN diets in terms of weight change and related risk factors in overweight premenopausal women.”Oprócz utraty 3,5 kg więcej niż grupa o niskiej zawartości tłuszczu, grupa niskowęglowodanowa miała również większą poprawę w zakresie cholesterolu o wysokiej gęstości (HDL), trójglicerydów (TG) i innych czynników ryzyka chorób układu krążenia.
LINK – przenosi do źródła
Porównanie diet Atkins, Zone, Ornish i LEARN pod kątem zmiany wagi i powiązanych czynników ryzyka u kobiet przed menopauzą z nadwagą.
Bracia Rodzeń
In another study described here, the group of women on a low-carbohydrate diet lost more weight than the groups on the other diets being compared.
„Low-carbohydrate (Atkins), moderate-carbohydrate (Zone), low-fat (Ornish), or a low-calorie diet with controlled meal portions (LEARN), over a one-year period. At the end of the study, the women in the low-carbohydrate group lost twice as much weight—4.7 kg—as the Ornish and LEARN groups, and almost three times as much as the women in the Zone group.
LINK – opens the source”Niskowęglowodanowych (Atkins), umiarkowanej ilości węglowodanów (Zone), niskotłuszczowych (Ornish), czy niskokaloryczna dieta o kontrolowanej porcji posiłków (LEARN), przez okres jednego roku. Pod koniec badania kobiety z grupy niskowęglowodanowej straciły dwa razy więcej wagi 4,7 kg niż grupy Ornish i LEARN oraz prawie trzy razy więcej niż kobiety w grupie Zone.
LINK – przenosi do źródła
Bracia Rodzeń
The Rodzeń brothers present the belief that animal fats are harmful, and the advice to eat frequent carbohydrate-based meals, as an outdated approach.
„The old paradigm from 60 years ago still reigns: animal fats are harmful, breakfast is the most important meal of the day, and we should eat frequent meals containing carbohydrates.
We get the impression that knowledge about treating metabolic diseases (insulin resistance, type 2 diabetes, PCOS, high blood pressure, obesity) comes from the 1960s.”Nadal króluje stary paradygmat, sprzed 60 lat, że tłuszcze zwierzęce są szkodliwe, że śniadanie jest najważniejszym posiłkiem dnia i należy jeść częste posiłki z węglowodanami.
Mamy wrażenie, że wiedza na temat leczenia chorób metabolicznych (insulinooporności, cukrzycy typu 2, PCOS, nadciśnienia tętniczego, otyłości) pochodzi z lat 60tych.
Bracia Rodzeń
The Rodzeń brothers say that limiting carbohydrates in the diets being compared was associated with greater weight and body fat loss.
„One pill after another, treating only the symptoms and not the cause of the disease. Why is that???
A low-carbohydrate diet not only leads to greater weight loss than the other diets compared, but also to greater body fat loss, especially when carbohydrates are limited to 50 grams a day:”Tabletka i kolejna tabletka, która leczy tylko objawy a nie przyczynę choroby. Dlaczego tak jest ???
Niska zawartość węglowodanów nie tylko powoduje większą utratę wagi niż inne porównane diety, ale także powoduje większą utratę tkanki tłuszczowej, zwłaszcza gdy węglowodany są ograniczone do 50 gramów dziennie:
Bracia Rodzeń
The Rodzeń brothers point out that the lack of strong evidence undermines the justification for broadly limiting saturated fat.
„Scientists argue that “there is no strong scientific evidence that current population-wide upper limits on commonly consumed saturated fats prevent cardiovascular disease or reduce mortality. They add that a continued 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 point out that the lack of strong evidence undermines the justification for broadly limiting saturated fat.
„Scientists argue that “there is no strong scientific evidence that current population-wide upper limits on commonly consumed saturated fats prevent cardiovascular disease or reduce mortality. They add that a continued 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 description of the PURE study says that higher fat intake was associated with longer life, while higher carbohydrate intake was associated with earlier death.
„Scientists found that people who ate the most carbohydrates died earlier. On the other hand, higher fat intake was associated with greater longevity, whether the fat was unsaturated or saturated.
The Lancet 2017: Associations of fat and carbohydrate intake with cardiovascular disease and mortality in 18 countries across five continents (PURE): a prospective cohort study.”Naukowcy odkryli, że osoby, które zjadły najwięcej węglowodanów, zmarły wcześniej. Z drugiej strony, większe spożycie tłuszczu wiązało się z dłuższą żywotnością, niezależnie od tego, czy był to tłuszcz nienasycony, czy nasycony.
The Lancet 2017: Związki spożycia tłuszczów i węglowodanów z chorobami układu krążenia i śmiertelnością w 18 krajach na pięciu kontynentach (PURE): prospektywne badanie kohortowe.
Bracia Rodzeń
The Rodzeń brothers say that the brain can function without carbohydrate intake, and that when carbohydrates are restricted, the liver increases ketone production.
„We still hear dietitians say: “To function properly, the brain needs about 130 g of carbohydrates a day.”
But that is not true. In fact, your brain will remain healthy and functional even if you eat no carbohydrates at all. Yes, that’s right—your brain does not need carbohydrates. We’re very sorry if your worldview has just collapsed.”Nadal spotykamy się z opiniami dietetyków: “Żeby mózg prawidłowo funkcjonował, potrzeba spożywać około 130 g węglowodanów dziennie”.
Jednak tak nie jest. W rzeczywistości Twój mózg pozostanie zdrowy i funkcjonalny, nawet jeśli w ogóle nie jesz węglowodanów. Tak, tak - węglowodany nie są potrzebne Twojemu mózgowi. Przykro nam bardzo, jeżeli Twój światopogląd właśnie runął.
Bracia Rodzeń
The Rodzeń brothers present the advice that carbohydrates are essential and that people need to eat frequently as something doctors used to teach.
„We were the ones who, in keeping with what we had been taught at university and during our specialist training, told you like a mantra that:
carbohydrates are essential for life,
breakfast is the most important meal of the day,
the diet must be balanced,
you need to eat every 2–3 hours, preferably 6 to 8 meals a day.”To my, zgodnie z wiedzą, którą nam przekazano na studiach i w trakcie specjalizacji, jak mantrę mówiliśmy Wam, że:
węglowodany są niezbędne do życia,
śniadanie to najważniejszy posiłek dnia,
dieta musi być zbilansowana,
trzeba jeść co 2-3 godziny, najlepiej 6 do 8 posiłków dziennie.
prof. David Ludwig
Prof. David Ludwig says that eating fat does not itself make you gain weight, and that some foods high in saturated fat are healthy.
„“The bottom line is that 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 contains carbohydrates, and many have 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 recommends limiting refined carbohydrates and focusing on foods with a higher fat content.
„Focusing on eating higher-fat foods and reducing refined carbohydrate intake (or high-GI foods) may have more benefits. Try replacing a popular high-GI food such as bread with our Grain-Free Waffles to make these tasty summer sandwiches!”Focussing on consuming higher-fat foods and lessening the amount of refined carbohydrate intake (or high GI foods) may have more benefits. Try replacing a popular high GI food such as bread with our Grain-Free Waffles to prepare these tasty summer sandwiches!
prof. David Ludwig
Prof. David Ludwig links highly processed, high-glycemic-index carbohydrates with increased insulin and more calories being stored in fat cells.
„When people eat high-glycemic processed foods such as baked goods and white bread, he says, insulin levels spike, causing hormone-sensitive lipase—an enzyme needed to release triglycerides from fat tissue—to be switched off. This causes more calories to be stored in fat cells rather than in the blood, leading the brain to think that the body is hungry.”When people eat high-glycemic processed fare such as baked goods and white bread, he says, insulin levels spike, causing hormone-sensitive lipase—an enzyme needed for the release of triglycerides from fat tissue—to be turned off. This causes more calories to be stored in fat cells as opposed to the blood, leading the brain to think that the body is hungry.
prof. David Ludwig
Prof. David Ludwig warns against basing the diet entirely on butter and recommends different sources of fat.
„That doesn’t mean we want to load up on butter. We need a good mix of fats, ranging from saturated fat in whole foods to monounsaturated fats from olive oil. If you’re eating olive oil, especially extra virgin, 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.
Andrzej Frydrychowski
Andrzej Frydrychowski recommends limiting carbohydrates and increasing intake of fatty fish and cod-liver oil for joint pain and inflammation.
„It is necessary to eliminate from the diet foods that increase inflammation, especially carbohydrates and gluten. Inflammation means an increased amount of free radicals, so their number should be reduced. It is worth increasing vitamin C intake (e.g.”Niezbędne jest wyeliminowanie z diety produktów, które zwiększają stan zapalny, a więc przede wszystkim węglowodanów i glutenu. Stan zapalny to zwiększona ilość wolnych rodników, dlatego należy zmniejszyć ich ilość. Warto zwiększyć spożycie wit. C (np.
Andrzej Frydrychowski
Andrzej Frydrychowski recommends replacing carbohydrates with fat after a heart attack.
„It is very important to modify our diet. Let’s cut out all carbohydrates in favor of fat. Let’s not forget to exercise.
Blood clots are most often caused by atrial fibrillation and recent COVID vaccinations. Treatment by conventional medicine involves attempts to restore a normal rhythm using cardioversion or ablation (that is, destroying by freezing the areas responsible for causing extra heartbeats).”Bardzo ważna jest modyfikacja naszej diety. Wyrzućmy wszystkie węglowodany na korzyść tłuszczu. Nie zapominajmy o ruchu.
Powstawanie zakrzepów najczęściej jest spowodowane migotaniem przedsionków i ostatnio wykonywanymi szczepieniami na COVID. Leczenie przez medycynę akademicką to próby umiarowienia, poprzez zastosowanie kardiowersji czy ablacji (czyli zniszczenia poprzez zamrożenie miejsc, stanowiących przyczynę powstawania dodatkowych skurczów).
Robert Brzoza
Robert Brzoza warns that frequently eating fast food and consuming sugar can harm the body and mind.
„Because it tempts us with its smell and taste. However, eating such meals often will cause physical and mental illnesses. That is why the Bible informs us, and even commands us, to love and respect ourselves. When we do this sincerely, we will be mindful of what we eat, what we say, and what we think.”Bo nas kusi zapachem i smakiem. Jednak częste jedzenie takich posiłków, spowoduje choroby fizyczne i psychiczne. Dlatego Biblia informuje nas, a nawet nakazuje kochać siebie, szanować siebie. Kiedy robimy to naprawdę szczerze, to będziemy uważać, co jemy, co mówimy, co myślimy.
Research from PubMed · Europe PMC
We selected 5 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: 41 573.
The review found that canola oil, extra virgin olive oil, and rice bran oil may lower total cholesterol and LDL, although the certainty of the evidence ranged from moderate to very low.
Aim of the study: Vegetable oils, derived from diverse sources such as seeds, nuts, and some fruits, play a significant role in dietary health. However, the current evidence on the health effects of different types of vegetable oil consumption remains controversial.
Results: Evidence of moderate to very low certainty suggested that consuming canola oil and sesame oil reduced body weight. Vegetable oil consumption appears to offer different health benefits, with summary estimates indicating beneficial effects on reducing lipid levels, especially with oils rich in monounsaturated and polyunsaturated fats when consumed in recommended amounts. Future research should focus on long-term studies and comprehensive dietary assessments to better understand the health impacts of vegetable oils and provide a basis for informed dietary recommendations. This study was registered with PROSPERO as CRD42021239210.
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.
The meta-analysis found that a ketogenic diet in overweight people with type 2 diabetes helped reduce body weight and improve blood glucose control and some lipid measures.
Aim of the study: A ketogenic diet, characterized by low calories with high levels of fat, adequate levels of protein, and low levels of carbohydrates, has beneficial effects on body weight control in overweight patients. In the present study, a meta-analysis was conducted to investigate the role of a ketogenic diet in body weight control and glycemic management in overweight patients with type 2 diabetes mellitus (T2DM).
Results: In summary, we systematically reviewed articles from the Embase, PubMed, Web of Science, and Cochrane Library databases and included eight randomized controlled trials in the meta-analysis. The results show that a ketogenic diet had significantly beneficial effects on weight loss (SMD, -5.63, p = 0.008), reducing waist circumference (SMD, -2.32, p = 0.04), lowering glycated hemoglobin (SMD, -0.38, p = 0.0008) and triglycerides (SMD, -0.36, p = 0.0001), and increasing high-density lipoproteins (SMD, 0.28, p = 0.003). Overall, these results suggest that a ketogenic diet may be an effective dietary intervention for body weight and blood glucose control, as well as improving lipid profiles in overweight patients with T2DM. Therefore, a ketogenic diet can be recommended as a therapeutic intervention for overweight patients with T2DM.
Money for the studyuniversity or foundation · National Natural Science Foundation of China, Fundamental Research Funds for the Central Universities, Chutian Scholar Program and Innovative Start-Up Foundation from Wuhan Sports University
Do the authors have ties to companies?no — the authors say so
Did a manufacturer help with the study?NO
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 replacing carbohydrates with fats, especially polyunsaturated fats, may lower triglycerides and blood pressure and raise HDL.
Aim of the study: Metabolic syndrome increases the risk of cardiovascular disease (CVD) over and above that related to type 2 diabetes. The optimal diet for the treatment of metabolic syndrome is not clear.
Results: Most of the data suggest that replacing carbohydrates with any fat, but particularly polyunsaturated fat, will lower triglycerides (TG), increase high-density lipoprotein (HDL) cholesterol, and lower blood pressure, but will have no effect on fasting glucose in healthy volunteers or on insulin sensitivity, as assessed by euglycemic hyperinsulinemic clamps. Fasting insulin may be lowered by fat. Monounsaturated fat (MUFA) is preferable to polyunsaturated fat (PUFA) for lowering fasting insulin and glucose. Adding 3–4 g of N3 fats will lower TG and blood pressure (BP) and reduce the proportion of subjects with metabolic syndrome. Dairy fat (50% saturated fat) is also associated with a lower incidence of metabolic syndrome in cohort studies.
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.
The review describes how unsaturated fats may support cholesterol transport through certain HDL particles, although this does not establish their effect on heart disease.
Aim of the study: Dietary fat compared to carbohydrate increases the plasma concentration of high-density lipoprotein (HDL)-cholesterol. However, neither the mechanism nor its connection to cardiovascular disease is known.
Results: Protein-based HDL subspecies, especially those containing apolipoprotein E (apoE) or apolipoprotein C3 (apoC3), offer a glimpse of a vast metabolic system related to atherogenicity, coronary heart disease (CHD), and other diseases. ApoE stimulates several processes that define reverse cholesterol transport through HDL, specifically the secretion of active HDL subspecies, cholesterol efflux to HDL from macrophages involved in atherogenesis, enlargement of HDL particles with cholesterol ester, and rapid clearance from the circulation. Dietary unsaturated fat stimulates the flow of apoE-containing HDL through these protective pathways. Effective reverse cholesterol transport may reduce atherogenesis and prevent disease. In contrast, apoC3 cancels out the benefit of apoE in reverse cholesterol transport, which may explain the association of apoC3-containing HDL with dyslipidemia, obesity, and CHD.
Money for the studygovernment, public institutions · NHLBI NIH HHS
Do the authors have ties to companies?yes — the authors reported it
Did a manufacturer help with the study?YES
Type of studydiscussion of other studies
“Not stated” does not mean nobody paid — the database does not always record it.
In older adults, a higher proportion of carbohydrates relative to fat was associated with a greater likelihood of frailty.
Aim of the study: Diet influences frailty, and protein intake has been a prime focus of prevention. However, frailty remains prevalent, even among older adults with relatively high protein intake, suggesting the influence of the remaining energy distribution between carbohydrates and fats.
Results: Among the 5679 participants, 1705 (30.0%) had comprehensive frailty. Compared with the lowest CFr quartile, the adjusted ORs were 1.12 (95% CI, 0.92-1.36) for Q2, 1.44 (1.18-1.76) for Q3, and 1.92 (1.55-2.38) for Q4 (P for trend < 0.001). Positive associations were also observed across sex-specific protein-intake tertiles, with no evidence of effect modification by protein intake. A higher CFr is associated with a higher prevalence of comprehensive frailty in older Japanese adults, with broadly similar associations across protein-intake levels.
Money for the studygovernment, public institutions · Japan Society for the Promotion of Science
Do the authors have ties to companies?not stated
Did a manufacturer help with the study?unknown
Type of studyobservation of people
Participants5 679
“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
„Dietary Composition: Studies suggest that diets low in carbohydrates, such as ketogenic or low-carbohydrate high-fat (LCHF) diets, may enhance vitamin D status. These diets often include higher amounts of vitamin D-rich foods, which may contribute to better overall vitamin D levels compared to high-carbohydrate diets (32,33).”Dietary Composition: Studies suggest that diets low in carbohydrates, such as ketogenic or low-carbohydrate high-fat (LCHF) diets, may enhance vitamin D status. These diets often include higher amounts of vitamin D-rich foods, which may contribute to better overall vitamin D levels compared to high carbohydrate diets (32,33).
Orthomolecular Medicine News Service Opinion material
„Key quotes: “Some fats are good, some fats may be neutral, but carbohydrates are the worst thing.” “There is absolutely no evidence that low-fat milk is better for you.” “If you look at dairy sources of fat, they are protective. If you look at meat sources of saturated fats, they are neutral, and if you look at white meat—chicken and fish—there is a trend toward benefit.” Low fat is risky. The final headline, “Eating low fat could increase early death risk,” also refers to the mega PURE study (135,000 people, 18 countries, 7 years of follow-up).”Key quotes: "Some fats are good, some fats may be neutral but it is carbohydrate that is the worst thing." "Absolutely no evidence that low-fat milk is better for you." "If you look at dairy sources of fat, it is protective. If you look at meat sources of saturated fats, it is neutral and if you look at white meat, this is chicken and fish, there's a trend toward benefit." Low fat is risky The final headline, Eating low fat could increase early death risk, also refers to the mega PURE study (135,000 people, 18 countries, 7 years follow-up).
Orthomolecular Medicine News Service Opinion material
„Carbohydrate-induced hypertriglyceridemia occurs when dietary carbohydrate exceeds 55% of energy intake, despite reduced dietary fat (8).”Carbohydrate-induced hypertriglyceridemia occurs when dietary carbohydrate exceeds 55% of energy intake, despite reduced dietary fat (8).
Pisaczek does not judge who is right. It shows what was written and where to read it. Every sentence above has its source.