1. SATURATED FAT TO EAT IT, OR NOT TO EAT IT? Rachel Peterson Macronutrients

2. Overview Fat basics Sources of saturated fats Current research Conclusions

3. Fat Basics Trans Saturated No double bonds present Animal sources Linked to CVD, type 2 diabetes, elevated cholesterol including LDL Unsaturated Double bonds present Plant sources Improves cholesterol levels, insulin sensitivity, blood glucose Polyunsaturated and monounsaturated

4. Sources of saturated fats Lard Fat in beef, pork, and lamb Milk fat (butter) Coconut oil Palm oil Kernel oil

5. Saturated fat and health Negative, long-term effects Cardiovascular disease Type 2 diabetes Elevated total cholesterol, LDL Atherosclerosis

6. How much fat do I need? Total Fat: 20-35% of total calories Saturated fat: less than 10% of total calories Trans fat: as low as possible Unsaturated fat: most of fat intake Omega-6: 5% total calories Omega-3: up to 1.2% total calories

7. The Science Experimental rats given 100% coconut oil for 60 days After 60 days, rats were given a blend of oils Sunflower oil + coconut oil Soybean oil + coconut oil Serum cholesterol levels decreased 5% and 21%, respectively Conclusion: atherosclerosis risk can be decreased when reducing the amount of coconut oil in diet

8. The Science KANWU study: largest randomized controlled clinical trial to date 162 healthy participants From 5 different countries Diets differed in fat quality Results Saturated fats: impaired insulin sensitivity Polyunsaturated fats: improved insulin sensitivity

9. The Science Short-term KANWU study Healthy participants and obese diabetic participants (n=59) Results: impaired insulin sensitivity with saturated fat diet and improved insulin sensitivity with monounsaturated fats Conclusion Participants receiving unsaturated fats experienced improved insulin sensitivity Participants receiving saturated fats experienced impaired insulin sensitivity

10. Final Conclusions Increasing Saturated Fat in the Diet

11. References Bredbenner, Moe, Beshgetoor, & Berning. (2013). Wardlaw's Perspectives in Nutrition. New York: McGraw Hill. Chandrashekar, Lokesh, & Krishna. (2010). Hypolipidemic effect of blends of coconut oil with soybean oil or sunflower oil in experimental rats. Food Chemistry, 728-733. Michas, Michas, & Zampleas. (2014). Dietary fats and cardiovascular disease: Putting together the pieces of a complicated puzzle. Atherosclerosis, 320-328. Nutrition and Healthy Eating: Knowing which fats to choose. (2014). Retrieved August 2014, from Mayo Clinic: http://www.mayoclinic.org/healthy-living/nutrition-and-healthy- eating/in-depth/fat/art-20045550 Risérusa, Willet, & Hu. (2009). Dietary fats and prevention of type 2 diabetes. Progress in Lipid Research, 44-51.