Getting Saturated
Saturated fat has gotten a bad rap over the years. It's taken the blame for everything from obesity to heart disease. Yet when calories are not consumed in gluttonous excess, saturated fats are not as harmful as once proposed. Research supports the notion that diets containing higher total and saturated fat are not detrimental to health. In fact, for the bodybuilder getting some saturated fat is a necessity. Saturated fat is necessary to maintain circulating testosterone concentrations, particularly during periods of intense training. This is necessary for muscle growth and strength. Today, many researchers are talking out against the propaganda that has been mounted against saturated fat. Jeff Volek, RD, PhD of the University of Connecticut, is one such scientist. His work has extensively studied saturated fats in the diet when carbs are restricted. He made the following points in defense of saturated fats in a recent article in the journal Nutrition & Metabolism: 1. The potential of different saturated fats to clog arteries varies greatly depending on the type. The major saturated fat found in beef, chicken, and pork has repeatedly been shown not to raise LDL cholesterol levels. 2. A recent report showed that for a woman on a relatively low fat diet, a greater saturated fat intake was associated with a reduced progression of coronary atherosclerosis. 3. Replacement of carbohydrate with any type of fat results in decreased triglycerides and increased HDL-cholesterol, with the effect on HDL-cholesterol being greater for saturated fat compared to unsaturated fat. 4. Recommendations to limit saturated fat could lead to their replacement with carbohydrate, which can have undesirable effects (increased triglycerides with decreased HDL cholesterol).
Reference:
Food Saturated fat (grams)
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