One of the proposed issues with keto is that it raises your cholesterol. What the heck is that? Is higher levels of cholesterol good or bad? Why does keto affect it? Is it true that keto can harm your heart? In part 1 of this series, we look at the basics of cholesterol so you can make your own informed decision on whether keto will make a negative or positive impact on your health. This is part two of that series and we are looking specifically at saturated fats and keto.
What Are They?
There was a time when everyone agreed that saturated fats were evil and we need to avoid them at all costs. Today, researchers aren’t quite so sure. So, what’s the deal? Do they raise your cholesterol or not?
Fats consist of carbon, hydrogen, and oxygen molecules. Saturated fats have more hydrogen and have a single bond between carbon molecules. What the heck does that mean? Basically, it means that saturated fats are solid at room temperature. We find them in dairy products (like cheese and butter), meat, and coconut oil.
Are Saturated Fats Bad?
So, according to an article on Healthline, there is growing evidence that saturated fats may not be all bad. For decades, health professionals have told us to minimize saturated fats and eat foods that have a higher amount of nutrients. Yet, heart disease rates and obesity have steadily increased. If we are following health advice and avoiding saturated fats, why is that? It seems that the carb-rich processed food is the culprit to us gaining weight.
Our push to eat vegetable oils (like corn oil and margarine) seem to have backfired on us. Turns out, these may not be so good for our health. Now, I’m no scientist, but I’ve never seen oil come out of a piece of corn, so it makes sense that you have to process that corn at a pretty high rate to make that happen. Seems that maybe that’s not such a good idea.
What Fats Do We Eat on Keto?
One of the issues around saturated fats is that there are two very distinct types of them. There is the saturated fat you take in when you eat sugary foods, fast food, fried food, and processed meats. They are obviously not good for you. I don’t think anyone would argue that.
What we eat on keto are meat, coconut, and full fat dairy products, like cheese and cream. Research shows that full fat dairy products may actually have a protective effect on the risk of heart disease. Well, isn’t that interesting.
Do Saturated Fats Increase Your “Bad” Cholesterol Levels?
Again, I’m no scientist, but I can tell you that in my case, the answer is no. My cholesterol levels are better than they have ever been. Before keto, I was overweight and getting a diagnosis of type 2 diabetes was just a matter of time. Today, my sugar levels are great and my cholesterol levels are well within normal. Because, while I’m eating more full-fat dairy products and meat, I’m also not eating the baked goods and fried food. The fats I’m taking in are much better for me and my body can process it easily.
So, now you know a little more about the saturated fats your doctor may warn you about. You can be aware of the potential risks, and get your bloodwork done regularly to determine the effect on your cholesterol. Next stop on our series is information on unsaturated fats. Do you eat them on keto and are they dangerous?
Wendy
