Fruits and vegetables are low in saturated fat. (Photo: Valeria Boltneva, StockSnap)
People dont want to be fat, so its natural for us to think we should avoid eating fatbut being healthy is never quite that simple, is it?
Ive talked a lot about various dieting strategies with a lot of focus on losing weight. Sometimes I think I do it too much, but the truth is theres so much new information out there. I think its important to stay on top of the new research while also keeping in mind what we already know (or thought we knew) about the dieting strategies that actually work.
With that in mind, a recent study caught my eye. Heres some information on it and why I think its so important.
One meal heavy in saturated fat can cause warning signs of Type 2 diabetes.The study I read examined the results of a massive amount of saturated fat on the body in a single sitting. Scientists took two groups of test subjects. One was given a glass of water to drink, and the other was given a flavored palm oil drink. The palm oil contained a similar amount of saturated fat as "two cheeseburgers with bacon and a large portion of french fries or two salami pizzas."
Scientists then studied the liver contents and insulin sensitivity in the test subjects to determine just how much it changed based off this single (massive) serving of saturated fat. What they found was that the changes were quite significant. Those who consumed the saturated fat saw an increased insulin resistance similar to what you would find in people with Type 2 diabetes, as well as an increased amount of fat content in the liver. Metabolic changes were also observed, meaning the subject's metabolism was slowed similar to what is seen in people suffering from "metabolic syndrome," which is another warning sign for the development of Type 2 diabetes.
What does this mean for you and me?There are a few ideas to keep in mind. First, the amount of saturated fat the subjects received was massive. It is significant that the researchers took healthy individuals and witnessed such dramatic effects in one go. However, its less surprising when you put the amount in perspective.
For instance, the average height of a man in the U.S. is about 5 feet 10 inches tall. The high end of a healthy body mass index for a man that tall is 173 pounds. So if that man is moderately active (exercises three to five times a week), he needs about 2,750 calories a day to maintain his weight. The amount of saturated fat the researchers were talking about here, specifically the two cheeseburgers and large fries, would roughly equal that same amount. That's a whole lot of fat packed into one serving. It shouldn't be a huge surprise that the effects were so dramatic, should it?
Secondly, and Ive touched on this before, the test subjects didnt sit down and actually eat two cheeseburgers and large fries. They were given a drink containing a similar amount of saturated fat. So there wasnt even a balance to the amount of unhealthy ingredients. Their bodies werent given a bunch of carbs, protein and fat all at once. They mainly got a massive amount of fat alone. Since eating healthy really is all about balance, no wonder their systems were thrown into chaos! Imagine if you ate 2,700 calories of soda water or 2,700 calories worth of protein powder in a single sitting.
I think wed all experience some pretty significant side effects, dont you?
Plenty of healthy foods have lots of fat.Look, I dont think the researchers for this study set out to terrify people. I also dont think what they ended up publishing is false. However, I do think its imperfect, simply because its information taken from one day's worth of data, and it wasnt put into proper perspective. Why? Probably because they get a flashier headline and more attention this way, but I just want people to remember this: Fat is not the enemy.Saturated fat isnt even necessarily the enemy. Too much saturated fat can be a problem for some people, but its all about your individual needs.
Right now, the vast majority of Americans are still consuming way too much added sugar. We need to keep the focus on lowering those numbers and continue balancing our diets with a mixture of carbohydrates, protein and fat. We should avoid foods like these, because only about 3 percent of Americans currently meet the four criteria for a "healthy lifestyle,"which is a good diet, moderate exercise, a recommended body fat percentage and being a nonsmoker.
Here are strategies to help prevent Type 2 diabetes.Remember, Type 2 diabetes and obesity are kind of like the chicken-or-egg argument of the health world. They both make the other issue harder to fix, and they both make the others side effects more severe. Heres an article I wrote discussing seven habits that cause people to fail to lose fat, and heres another article in which I specifically discuss how to combat and prevent Type 2 diabetes.
Being healthy and staying that way takes a lot of work. What I hope youll remember is that research is constantly evolving and new information is always on the horizon, but one particular study rarely (if ever) means we should throw what we already know out the window. Stay focused on your goals and be vigilant in your search for trustworthy health articles.
Jay McKenzie loves soccer, history and feeling great. He's on a quest to eat better and exercise more, and he wants to share his experiences along the way. You can email him at jaymckenzie86@gmail.com with comments or questions. The opinions expressed in this column belong solely to the author, not Nooga.com or its employees.
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Fresh and Fit: Why 1 meal high in saturated fat causes symptoms mimicking Type 2 diabetes - Nooga.com
