They affect not only cholesterol, but can also raise risk of cancer, diabetes

Recent studies remind us that the goal of eating less fat should focus on saturated fat. In the past, experts warned against saturated fat because of its direct relationship to LDL (“bad”) blood cholesterol and heart disease risk.

Now research suggests that too much saturated fat may be problematic, even if your cholesterol isn’t high, because of its possible effects on insulin functions, potentially raising the risk of diabetes, cancer, ovarian disorders and other health problems.

Surveys suggest that American adults consume on average about 12 percent of their calories from saturated fat. However, the Advisory Committee for the 2005 Dietary Guidelines for Americans recommended a maximum target of 10 percent of calories for most adults.

This target translates to 20 grams (g) 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.

The traditional way of seeing whether these suggested limits reduce a person’s saturated fat intake enough has been by measuring LDL blood cholesterol levels. Each percentage-point drop in saturated fat consumption generally reduces LDL by one to two percent.

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.

Insulin problems

One of the new studies that links saturated fat consumption with problems in proper functioning of insulin suggests that initially too much saturated fat might decrease the pancreas’s secretion of insulin. Less insulin might then cause a chain of events that leads to over-production of insulin, resistance to its functioning and ultimately to the most common form of diabetes.

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.

Although these consequences could make you afraid to eat any saturated fat, studies seem to show that the cancer risk relates mainly to very high levels of saturated fat. For now, you should simply aim for amounts that keep your blood cholesterol healthy.

To reach the recommended levels of saturated fat, on average Americans need to cut 5 to 10 grams of it from their daily food choices.
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There are many ways to achieve this reduction. Each time you exchange a deck-of-cards-sized portion of a higher-fat red meat for lean red meat, seafood or skinless chicken, you cut at least 5 grams of saturated fat. If your meat portions are larger than a deck of cards, reducing them to this size will eliminate even more. For each ounce of regular cheddar or other high-fat cheese you replace with lowfat cheeses, you slash saturated fat by 5 grams. A cup of 1 percent or skim milk instead of whole milk will save you 3 to 5 grams. Two teaspoons of soft margarine or olive oil instead of butter will get rid of more than 3 grams.

These small changes may give you far more than better blood cholesterol. You may find yourself enjoying better overall health.

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Gosh, Luv, doesn't that scare you when you think of our friends who are long term Atkineers? I remember that in ADBB, or on the official Atkins web site, Dr. Atkins said it didn't concern him if his dieters ate more sat fat because for the short period of time they'd be consuming more, he said the improved health would counter-act the sat fat consumption.

I think what he means is that you only eat a lot of sat fat in the induction phase of Atkins then as you climb the ladder you trade off fat for more carbs. I don't know of ANYONE on that plan that TRULY has traded off sat fat for carbs. So many people stay on that plan because they love the flavor of the fats they are eating. I worry about their health down the road!!

And in an article somewhere, maybe even a blurb in the SB blue book, Dr. Agatston makes a reference that long term overconsumption of sat fats leads to insulin and other health issues down the road! Wish he emphasized that more!
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And when I went off Atkins I had a cellulite belly which developed over the course of time on that diet. That belly fat is now GONE on SB!

I sure feel more responsible eating less sat fat and don't feel deprived eating the foods I'm eating. Thanks for the post!!

Yes, it's frightening. I saw it and still do when I visit Atkins boards. They talk about eating these giant slabs of fatty steaks and think it's a good thing! People are staying on an extended induction or they're always re-inducting and I don't think Dr. Atkins meant to have Atkineers to continue being on induction for so long. I'm still not convinced that ketosis isn't bad for you, too. I could be wrong about that, but I just don't think it's a good thing. It makes your body think it's starving and it puts a load on the liver and kidneys.

But, those are just my opinions. I've been known to be wrong.

Just in case though, I'm never going back to eating low, low carbs and high fat. I like the healthy balance that's in South Beach!

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Amen ,sista's:Clap: