Post by Incubus
It's an interesting article but there is a wealth of evidence to suggest
that saturated fats cause untold damage.
No, there's a wealth of evidencce to show that saturated fats do NOT
cause untold damage.
1. Hooper L, et al. Reduction in saturated fat intake for
cardiovascular disease. Cochrane Database Systematic Review, 2015.
Details: This is a systematic review and meta-analysis of randomized
controlled trials, performed by the Cochrane collaboration - an
independent organization of scientists.
It is probably the best review you can find on this at the moment, and
includes 15 randomized controlled trials with over 59,000
Each of these studies had a control group, reduced saturated fat or
replaced it with other types of fat, lasted for at least 24 months and
looked at hard endpoints, such as heart attacks or death.
Results: The study found no statistically significant effects of
reducing saturated fat, in regard to heart attacks, strokes or
Although reducing saturated fat had no effects, replacing some of it
with polyunsaturated fat led to a 27% lower risk of cardiovascular
events (but not death, heart attacks or strokes).
Conclusion: People who reduced their saturated fat intake were just as
likely to die, or get heart attacks or strokes, compared to those who
ate more saturated fat.
However, partially replacing saturated fat with polyunsaturated fat
may reduce the risk of cardiovascular events (but not death, heart
attacks or strokes).
These results are similar to a previous Cochrane review, done in 2011
2. De Souza RJ, et al. Intake of saturated and trans unsaturated fatty
acids and risk of all cause mortality, cardiovascular disease, and
type 2 diabetes: systematic review and meta-analysis of observational
studies. BMJ, 2015.
Details: This systematic review and meta-analysis reviewed
observational studies on the association of saturated fat and heart
disease, stroke, type 2 diabetes and death from cardiovascular
The data included 73 studies, with 90,500 -- 339,000 participants for
Results: Saturated fat intake was not linked with heart disease,
stroke, type 2 diabetes or dying of any cause.
Conclusion: People who consumed more saturated fat were not more
likely to experience heart disease, stroke, type 2 diabetes or death
from any cause, compared to those who ate less saturated fat.
However, the results from the individual studies were very diverse, so
it is hard to draw an exact conclusion from them.
The researchers rated the certainty of the association as "low,"
emphasizing the need for more high-quality studies on the subject.
3. Siri-Tarino PW, et al. Meta-analysis of prospective cohort studies
evaluating the association of saturated fat with cardiovascular
disease. American Journal of Clinical Nutrition, 2010.
Details: This meta-analysis reviewed evidence from observational
studies on the link between dietary saturated fat and risk of heart
disease and stroke.
The studies included a total of 347,747 participants, who were
followed for 523 years.
Results: During follow up, about 3% of participants (11,006 people)
developed heart disease or stroke.
Saturated fat intake was not linked with an increased risk of
cardiovascular disease, heart attacks or strokes, even among those
with the highest intake.
Conclusion: This study did not find any association between saturated
fat intake and cardiovascular disease.
4. Chowdhury R, et al. Association of dietary, circulating, and
supplement fatty acids with coronary risk: a systematic review and
meta-analysis. Annals of Internal Medicine Journal, 2014.
Details: This study reviewed cohort studies and randomized controlled
trials on the link between fatty acids and the risk of heart disease
or sudden cardiac death.
The study included 49 observational studies with more than 550,000
participants, as well as 27 randomized controlled trials with more
than 100,000 participants.
Results: The study did not find any link between saturated fat
consumption and the risk of heart disease or death.
Conclusion: People with higher saturated fat intake were not at an
increased risk of heart disease or sudden death.
Furthermore, the researchers did not find any benefit to consuming
polyunsaturated fats instead of saturated fats. Long-chain omega-3
fatty acids were an exception, as they had protective effects.
5. Schwab U, et al. Effect of the amount and type of dietary fat on
risk factors for cardiovascular diseases, and risk of developing type
2 diabetes, cardiovascular diseases, and cancer: a systematic review.
Food and Nutrition Research, 2014.
Details: This systematic review assessed the effects of amount and
type of dietary fat on body weight and risk of type 2 diabetes,
cardiovascular disease and cancer.
Participants included both people who were healthy and those with risk
factors. This review included 607 studies; randomized controlled
trials, prospective cohort studies and nested case-control studies.
Results: Consuming saturated fat was not linked with an increased risk
of heart disease or an increased risk of type 2 diabetes.
The researchers found that partially replacing saturated fat with
polyunsaturated or monounsaturated fat may lower LDL cholesterol
concentrations and decrease the risk of cardiovascular disease,
especially in men.
However, substituting refined carbs for saturated fat may increase the
risk of cardiovascular disease.
Conclusion: Eating saturated fat does not increase the risk of heart
disease or type 2 diabetes. However, partially replacing saturated fat
with polyunsaturated fat may help reduce the risk of heart disease,
especially in men.
Reducing saturated fat has no effect on the risk of heart disease
Replacing saturated fat with refined carbs seems to increase the
risk of heart disease.
Replacing saturated fat with polyunsaturated fat may reduce the
risk of cardiovascular events, but results for heart attacks, strokes
and death are mixed.
Wholegrain is of course good for you, but that has nothing to do with
saturated fat versus sugar.