Not all saturated fats are created equal

Saturated fats have long been a contentious subject of heated debate i n nutritional science and public health discourse. Historically, they were broadly categorized as detrimental to health, particularly concerning cardiovascular disease. However, new research indicates that not all saturated fats exert the same effects on the human body.

The role of carbon chain length

The molecular structure of saturated fats, specifically the length of their carbon chains, significantly influences their metabolic effects. Saturated fats consist of carbon atoms fully saturated with hydrogen atoms, but they can vary greatly in chain length, from short-chain fatty acids to long-chain fatty acids. This variation impacts their digestion, absorption, and subsequent metabolic activity

For example, the effect of saturated fats on ApoB concentrations (protein marker of atherogenic lipoproteins and cardiovascular disease risk) can be influenced by their carbon chain length. ApoB is important as it is a primary component of LDL particles, which are often referred to as ‘bad cholesterol’ some research shows that dairy fats, which primarily consist of shorter-chain saturated fats, are largely inert in their impact on ApoB levels. Conversely, red meat, which is high in stearic acid (C18), a long-chain ‘inflammatory’ (in some circumstances) saturated fat, has a more pronounced effect on increasing ApoB concentrations.

It’s important to understand that while some individuals are hyper-absorbers and may respond negatively to saturated fatty acids, the majority can consume red meat in moderation without significant adverse effects. This again highlife the importance of considering individual metabolic responses and the specific types of saturated fats consumed. It also underscores not just the impact of red meat consumption, but the metabolic health of the ENTIRE organism.

For example, consider plasmalogens. Plasmalogen a type of phospholipid that play a role in facilitating reverse cholesterol transport. Reverse cholesterol transport is a process by excess cholesterol is removed from peripheral tissues, such as arterial walls, and transported back to the liver for excretion in bile or conversion into bile acids. This process is important for maintaining cholesterol homeostasis in the body and preventing the buildup of cholesterol in blood vessels, which obviously lead to atherosclerosis

Plasmalogens facilitate reverse cholesterol transport by promoting the efflux of cholesterol from cells, such as macrophages in arterial walls, to high-density lipoprotein. HDL then carries the cholesterol back to the liver for processing and excretion. Plasmalogens also have antioxidant and anti-inflammatory properties that help protect against the development of atherosclerosis

Plasmalogen defiencent individuals may be at a higher risk of developing atherosclerosis. And this is just ONE metabolic variable.

Pentadecanoic Acid: better than omega-3’s?

Pentadecanoic acid (C15) is an odd-chain saturated fat found in dairy products like butter, sheeps yogurt and camels milk as well as some fish (mainly the skins). New evidence suggests that C15 may be essential for long-term metabolic and heart health. Recent studies have compared the biological activities of C15 with EPA a well known omega-3 fatty acid.

In a comprehensive analysis involving 148 clinically relevant biomarkers across 12 primary human cell systems, C15 demonstrated broad anti-inflammatory and anti-proliferative activities. C15 was non-cytotoxic at all tested concentrations, whereas EPA was cytotoxic at higher concentrations. C15 exhibited a wider range of clinically relevant activities than EPA, particularly in anti-inflammatory responses. Additionally, at lower concentrations, C15 showed properties akin to bupropion, a medication used to treat depression and mood disorders, and at higher concentrations, it mimicked the effects of antimicrobials and anti-cancer drugs.

Dairy fat and MFGM

I recently came accross an instagram post from Examine (which sparked my idea for this post) talking about the diverse impact of dairy fat and different dairy products on cardiovascular health. The difference between different foods can be partially attributed to variation in the milk fat globule membrane content. MFGM is a complex structure surrounding fat droplets in milk, which is rich in bioactive compounds that can influence lipid metabolism.

A randomized crossover trial examined the effects of low-fat yogurt plus butter versus full-fat yogurt on ApoB levels. Despite both yogurts containing the same amount of dairy fat, the study found that low-fat yogurt plus butter increased ApoB levels more than full fat yogurt. This discrepancy is attributed to the varying MFGM content; full-fat yogurt, higher in MFGM, appears to have a less detrimental effect on blood lipids than butter, which is low in MFGM

Conclusion

The simplistic view that all saturated fats are harmful is increasingly being challenged by nuanced scientific research. The impact of saturated fats on health is highly dependent on their molecular structure, particularly the length of their carbon chains. Dairy fats, which are shorter-chain, are less likely to affect ApoB concentrations compared to long-chain fats found in red meat. Odd-chain saturated fats like C15 show promising health benefits, potentially qualifying as essential fatty acids.

Remember, personalized nutrition, which tailors dietary advice to individual genetic, metabolic, and lifestyle factors is also huge here as well. We know that individuals metabolize and respond to saturated fats differently due to genetic variations, gut microbiota composition, and other lifestyle and dietary factors.

We should not be demonzing ANY saturated fat outright. Nor should we demonzing the consumption of red meat or fatty cuts of meat either. But we can use this information to guide us towards a more balanced and nuanced approach to nutrition.

I personally like to limit saturated fat consumption primarily to foods like full fat sheeps yogurt, eggs (I typically eat a lot) and other miscellaneous sources. Typically around 25-30 grams daily. Then, I’ll usually eat some fatty cut of red meat one or twice a week for all the great benefits red meat has to offer (B-vitamins, iron etc)

It’s difficult to give nuanced recommendations on how much saturated fat someone can or should consume daily without looking at bloodwork or genetic tests. But I think this is a decent range to be around for a lot of people. You’re not depriving yourself but you’re also not too far off from standard guideline either. Some could probably get away with a little more, especially if they’re metabolically healthy and consuming the majority of it via the mentioned source in this article . Gut health and CRP (inflammatory marker) levels are important to consider.