Is Saturated fat killing you?
I am always amazed at how often the news that saturated fat is bad for us makes the headlines. Since the low carb, high protein diets were so popular for such a long time, it is still apparent that people are just as clueless as the media, however. Yes, saturated fat kills humans.
The latest research has been looking at how saturated fat may be affecting insulin functions, though, which again raise the risk of diabetes, cancer, ovarian disorders, and other health problems.
When high insulin levels become established, a host of other problems seem to develop. One problem is polycystic ovarian syndrome (PCOS), which can cause fertility problems, irregular menstrual cycles and skin problems. An estimated 6 to 10 percent of all women have PCOS. Other problems include an increased risk of some cancers and possibly increased cognitive problems similar to Alzheimer’s disease.
Surveys suggest that American adults consume on average about 12 percent of their calories from saturated fat. However, we should not be eating more than 10% of calories from saturated fat.
This target translates to 20 grams per day for the average adult, which you can calculate by adding grams of saturated fat listed on food labels. People who are smaller, less active, or trying to lose weight, would have an 18 g daily limit, while those with higher calorie needs could eat 24 or 25 g per day.
Cutting saturated fat from the current average to 10 percent would lower blood cholesterol by two to four percent. People whose blood cholesterol levels remain high even while meeting this goal may need to reduce their saturated fat intake even further, which would mean a maximum of 12 to 18 g per day. For most Americans, this just means cutting 5-10 grams from their daily food choices per day.
One of the simplest ways to do this is by cutting down the amount of red meat, or replacing more red meat servings with leaner choices of meat, or with seafood or skinless chicken. Watch the serving sizes; use the palm of your hand and never have a serving larger than that. Listen to the recording for other simple suggestions.
Test your Cholesterol IQ; http://www.msnbc.msn.com/id/3296208/
Listen here.
The latest research has been looking at how saturated fat may be affecting insulin functions, though, which again raise the risk of diabetes, cancer, ovarian disorders, and other health problems.
When high insulin levels become established, a host of other problems seem to develop. One problem is polycystic ovarian syndrome (PCOS), which can cause fertility problems, irregular menstrual cycles and skin problems. An estimated 6 to 10 percent of all women have PCOS. Other problems include an increased risk of some cancers and possibly increased cognitive problems similar to Alzheimer’s disease.
Surveys suggest that American adults consume on average about 12 percent of their calories from saturated fat. However, we should not be eating more than 10% of calories from saturated fat.
This target translates to 20 grams per day for the average adult, which you can calculate by adding grams of saturated fat listed on food labels. People who are smaller, less active, or trying to lose weight, would have an 18 g daily limit, while those with higher calorie needs could eat 24 or 25 g per day.
Cutting saturated fat from the current average to 10 percent would lower blood cholesterol by two to four percent. People whose blood cholesterol levels remain high even while meeting this goal may need to reduce their saturated fat intake even further, which would mean a maximum of 12 to 18 g per day. For most Americans, this just means cutting 5-10 grams from their daily food choices per day.
One of the simplest ways to do this is by cutting down the amount of red meat, or replacing more red meat servings with leaner choices of meat, or with seafood or skinless chicken. Watch the serving sizes; use the palm of your hand and never have a serving larger than that. Listen to the recording for other simple suggestions.
Test your Cholesterol IQ; http://www.msnbc.msn.com/id/3296208/
Listen here.
posted by Margie Geiser, MBA, RD, NSCA-CPT at
5:41 AM
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