Should you be afraid of saturated fats for your health?

Talking about nutrition with athletes or sedentary people often proves quite problematic when it comes to fats. Naturally, fatty acids and their role within the body are often misunderstood. For sedentary people, fats are synonymous with being overweight, while for athletes, fats are nutrients that should be eliminated in order to maintain competitive muscle definition. In truth, the biological reality is much more complex than simple clichés in women's magazines.

Both carbohydrates, fats and amino acids are involved in the synthesis of muscle energy . while they all have very specific and complementary roles. Indeed, fatty acids are just as essential as carbohydrates or proteins. Fatty acids are, for example, necessary for the synthesis of our androgen hormones, from cholesterol. The membranes of our cells are naturally made of fat, but fatty acids, whether triglycerides, phospholipids, saturated or unsaturated fats, also constitute a formidable energy reserve for our body. Of course, this does not mean that tending towards obesity would give you an unlimited reserve of energy; the laws of human physiology are not that simplistic...

Fatty acids are differentiated based on their molecular structure

As you know, we distinguish fatty acids into Omega 3 , 6, Omega 7 or 9 depending on their molecular structure. From there, we distinguish between saturated, polyunsaturated and monounsaturated fats. Saturated fats are defined as fatty acids where single bonds dominate their carbon chains. As you know, fats are made up of long chains of carbon atoms (C). Some carbon atoms are linked by single bonds (-C-C) and others by double bonds (-C=C-C). Double bonds can react with hydrogen to form single bonds. They are called saturated because the second bond is broken and each half of the bond is attached to (or saturated by) a hydrogen atom. With some exceptions, most animal fats are composed of saturated fatty acids. Animal fats are generally rich in polyunsaturated or monounsaturated fatty acids. Palm fats and coconut are an exception because they are higher in saturated fats. So, should we fear saturated fatty acids as science and nutritionists' advice seem to warn us?

Research and health organizations warn us against consuming saturated fats

Numerous clinical studies establish a strong relationship between excessive consumption of saturated fats and the risk of increased LDL cholesterol, which would affect the risks of cardiovascular disease, myocardial infarction, diabetes and arteriosclerosis. The effects of saturated fats have been established in a particularly exhaustive manner by a very large number of clinical studies and national health organizations in the majority of industrialized countries. The cause-effect links between Saturated fatty acids , blood cholesterol levels and cardiovascular disease has been considered virtually certain for many years. For example, since 2015, the WHO has recommended replacing a large portion of saturated fats in the diet with polyunsaturated and monounsaturated fats. Despite this abundant scientific evidence, it is still possible to question the relevance of these recommendations for all audiences, sedentary and athletic. In addition, all of humanity has been consuming foods rich in saturated fats for millennia, with, however, a big difference from our modern world. That is to say, our ancestors led a much more active life than the too sedentary life that we are currently carrying out. From there, is it possible to challenge this kind of demonization of saturated fats?

Are saturated fats as bad as we're led to believe?

In fact, the notions of HDL/LDL cholesterol, which we have believed to be correct for years, could be called into question. The problem arises rather from the absence of fats in our diet because they are essential for normal metabolic functioning. When dietary fat intake decreases, the body will synthesize them from carbohydrates (except for certain Omega 3 and 6). In reality, saturated fats also have a role to play in the sense that their presence is necessary for the assimilation of certain fat-soluble micronutrients such as vitamins A, vitamin D , E and K as well as certain antioxidants, phenols and carotenoids. These nutrients are valuable, particularly in terms of cardiovascular health and against the risk of cancer or diabetes.

The relationship between saturated fats and cholesterol may be more complex than one might think.

Let's go back to the cholesterol question. While saturated fats do indeed increase blood LDL cholesterol levels, the issue is actually much more complex. Saturated fatty acids also raise HDL cholesterol. This means that they are both relatively beneficial and harmful. Taking total cholesterol and its effects into account will therefore make more sense than thinking in terms of fat density. Health authorities have not taken into account the positive aspect of saturated fats on raising HDL cholesterol. Furthermore, this type of cholesterol is composed of molecules of various sizes, not all of which are capable of infiltrating the walls of blood vessels. Saturated fats are therefore less easily criticized on this criterion alone. Furthermore, no epidemiological study has been able to confirm that saturated fatty acids would be directly linked to the emergence of cardiovascular diseases. Recent meta-analyses have even concluded that there is no cause-and-effect relationship between saturated fats and arterial diseases.

Saturated fatty acids were gradually replaced by excessive carbohydrate intake

Nutritionists then advised reducing fat intake. This meant replacing these demonized nutrients with other foods. But to what extent and for what benefit? Clinical studies have demonstrated a benefit from consuming Omega 3 and 6 polyunsaturated fatty acids instead of saturated fats. In reality, it is more likely to conclude that saturated fats are neutral from a cardiovascular perspective. But in reality, consumers actually increased their carbohydrate consumption, without consuming more polyunsaturated fats.

With serious caloric excesses, this type of diet will lead to overweight and an increased risk of metabolic or cardiovascular disorders rather than better health. Thus, the nutritional balance worsened when the consumption of trans fatty acids (from industrial foods) eventually increased. The risk of cardiovascular disease then increased given the harmful influence of these fats on the balance of HDL/LDL cholesterol. More seriously, the blame should therefore be placed on processed industrial foods rather than on saturated fats.

Therefore, it would certainly be wiser to reduce this fixation on saturated fatty acids, for several reasons:

1. Saturated fatty acids have a neutral effect on the risk of cardiovascular disease

2. Foods that contain a significant amount of this type of fat are also often rich in proteins and other nutrients useful to the body

3. For the same calorie intake, reducing saturated fat intake requires increasing consumption of other foods. Excessively increasing carbohydrates and trans fats would then have a negative effect on cardiovascular risk and diabetes.

4. The impact of a single type of fat on cholesterol levels alone is insufficient to determine cardiovascular risk

5. It is impossible to give generalized guidelines on the impact of fats given the great variability of individuals and their sensitivity to fatty acid intake.

6. From a general point of view, however, fats should neither be demonized nor trivialized but should be evaluated according to the nutritional needs and metabolism of each individual.