(This writing about “Is Saturated Fat Good ?” was not a generation of artificial intelligence. It is but extracted from examine.com)
In this observational study, researchers watched as well as recorded what people ate without changing their diets. They found that:
- For women: There was a link between eating more saturated fat from dairy products (like cheese and milk) and
- having less body fat.
- For men: A link appeared between eating more saturated fat from dairy products and
- (1)lower levels of inflammation as well as
- (2)better blood fat levels (like having more good cholesterol and less bad cholesterol).
Background
Eating a lot of saturated fat can raise your levels of bad cholesterol (low-density lipoprotein, or LDL cholesterol). But not all foods with saturated fat have the same effects on your health. For example, chocolate doesn’t seem to change blood fat levels much, and cheese is better for blood fat levels than butter. So, does saturated fat from dairy (like cheese and milk) really affect heart health differently than saturated fat from non-dairy foods (like beef or pork)?
The Study
This study looked at how eating saturated fat from dairy as well as non-dairy sources affects body fat, inflammation, and also, blood fats in 2,391 people. The participants were from the Framingham Heart Study. Researchers collected food records twice, four years apart, noting what people ate over three days each time.
Four years after the last food record, researchers measured several health outcomes:
- Body fat using a method called bioelectrical impedance analysis, which estimates body fat by sending a small electrical current through the body.
- Inflammation markers like high-sensitivity C-reactive protein (hsCRP) and fibrinogen. High levels of these markers can indicate inflammation in the body.
- Blood fat levels including total cholesterol, HDL cholesterol (good cholesterol), LDL cholesterol (bad cholesterol), triglycerides (another type of fat in the blood), and the sizes of these fat particles.
The researchers took into account factors like age, sex, diet, and starting body weight to make sure the results were accurate.
The Results
For women:
- There was a link between eating more dairy saturated fat and having less body fat.
- Also, a link appeared between eating more non-dairy saturated fat and a better triglyceride to HDL cholesterol ratio. Hence, this means lower risk of heart problems.
- More dairy saturated fat increased the size of LDL particles, which might be less harmful than smaller LDL particles.
- More non-dairy saturated fat increased the size of HDL particles. This effect is therefore good.
For men:
- There was a link between eating more dairy saturated fat and lower levels of hsCRP, fibrinogen, and triglycerides, and but higher levels of HDL cholesterol.
- Also, there a link emerged between higher dairy saturated fat intake and more HDL particles, as well as fewer very-low-density-lipoprotein particles (which are bad particles), and, but bigger sizes of both LDL and HDL particles.
- There was , however, no clear link between eating more non-dairy saturated fat and inflammation markers like fibrinogen.
References:
- Horowitz JF, Ortega JF, Hinko A, Li M, Nelson RK, Mora-Rodriguez R This study found that in higher-weight adults, just 1-2 weeks of eating a high saturated fat diet caused changes in markers that indicate the risk for heart and metabolic diseases. This means eating a lot of saturated fat can quickly affect heart and metabolic health. (PLoS One, 2018)
- Hooper L, Kay C, Abdelhamid A, Kroon PA, Cohn JS, Rimm EB, Cassidy A This research reviewed the effects of chocolate, cocoa, and flavan-3-ols (a compound found in these foods) on heart health. By analyzing many randomized trials, the researchers found that these foods might benefit heart health. (Am J Clin Nutr, 2012 Mar)
- de Goede J, Geleijnse JM, Ding EL, Soedamah-Muthu SS This study looked at how eating cheese affects blood fats (fats in the blood). By reviewing many randomized controlled trials, the researchers found that cheese might affect blood fats differently compared to other saturated fat foods. (Nutr Rev, 2015 May)
在这项观察性研究中，研究人员记录了人们吃的食物，但没有改变他们的饮食。他们发现：
- 对于女性： 吃更多的乳制品饱和脂肪（如奶酪和牛奶）与较少的体脂有关。
- 对于男性： 吃更多的乳制品饱和脂肪与较低的炎症的水平有关
- 也和更好的血脂肪的水平有关（就是更多的好胆固醇和更少的坏胆固醇）。
参考：
- Horowitz JF, Ortega JF, Hinko A, Li M, Nelson RK, Mora-Rodriguez R 研究表明，超体重的成年人在只吃了1-2周高饱和脂肪饮食后，心脏和代谢疾病风险的标志物就发生了变化。这意味着吃很多饱和脂肪可能会快速影响你的心脏和代谢健康。
(PLoS One, 2018) - Hooper L, Kay C, Abdelhamid A, Kroon PA, Cohn JS, Rimm EB, Cassidy A 这项研究回顾了巧克力、可可和一种叫做flavan-3-ols的物质对心血管健康的影响。通过分析多个随机试验，研究人员发现这些食物对心脏健康可能有好处。
(Am J Clin Nutr, 2012 Mar) - de Goede J, Geleijnse JM, Ding EL, Soedamah-Muthu SS 研究表明，吃奶酪对血脂（血液中的脂肪）有影响。通过分析多个随机对照试验的数据，研究人员发现，奶酪对血脂的影响可能不同于其他饱和脂肪食物。
(Nutr Rev, 2015 May)
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