Fat Is NOT the Cause of Fat Storing Hormone Resistance

Dr. Eric Berg 09/23/2024

There’s a lot of talk about diabetes these days, and if you’re struggling with this condition, you’re probably inundated with information about what to eat and what to avoid.

This can feel especially complicated regarding fats, specifically saturated fat. You might wonder: Is saturated fat diabetes connection fact or fiction?

We'll unravel this complicated topic, explore what current research suggests, and empower you to make informed choices for your health.

The Saturated Fat Diabetes Dilemma: Unraveling the Confusion

Many misconceptions surround saturated fats, often labeled as detrimental to health, especially for those managing diabetes. However, is this really the complete picture?

This exploration of saturated fat seeks to provide clarity based on the latest scientific evidence.

This article will also share insights from experiences working with countless individuals navigating diabetes and dietary choices.

Understanding the Basics: Saturated Fat and Its Role in the Body

Saturated fat, primarily found in animal products and some plant sources, has long been portrayed as a dietary villain.

This negative reputation stems from its association with an increased risk of heart disease, which was a dominant narrative in the past. Saturated fat is just one type of dietary fat.

It’s essential to understand that our bodies need dietary fat to function optimally. Fats provide energy, support cell growth, protect organs, and aid in nutrient absorption.

The Historical Context: How Saturated Fat Became a Dietary Villain

For decades, dietary guidelines encouraged people to reduce their saturated fat intake.

This advice primarily stemmed from studies that found a correlation between high saturated fat intake and heart disease.

These studies, however, often overlooked the fact that many people who consumed high amounts of saturated fat also engaged in other unhealthy behaviors, such as smoking and lack of physical activity.

This led to a dramatic increase in low-fat and fat-free products. Unfortunately, these products were often loaded with sugar and refined carbohydrates to make up for flavor, ultimately exacerbating the very problems they intended to solve.

The Emerging Perspective: Saturated Fat and Diabetes – Is There a Link?

Recent years have witnessed a change in understanding saturated fat. Emerging research challenges the long-held belief that saturated fat directly causes heart disease or significantly impacts blood sugar levels in those with diabetes.

While avoiding excessive saturated fat is sensible, current studies suggest that it may not be the dietary demon it was once perceived to be.

In fact, moderate amounts of healthy saturated fats, such as coconut oil, can be part of a proper, diabetic-friendly diet.

Glucose and ketone meter

Addressing the Myths: What the Research Actually Shows about Saturated Fat Diabetes

Misinformation can create confusion, making it challenging to make informed dietary choices. Let’s address some common myths associated with saturated fat:

Myth 1: “All Fats Are Created Equal.”

This statement couldn’t be further from the truth. Different types of fats impact our bodies in distinct ways.

It's crucial to distinguish between healthy fats, like monounsaturated fats and polyunsaturated fats, and unhealthy fats. Trans fats are an example of an unhealthy fat.

Healthy fats are found in foods like avocados, nuts, seeds, and fatty fish, such as oily fish. Healthy fats are essential for a proper diet. Unhealthy fats are linked to increased disease risk.

Myth 2: “Saturated Fat Directly Causes Diabetes.”

While saturated fat can play a role in insulin resistance – a key contributor to type 2 diabetes – it's not a direct cause.

Insulin resistance develops when cells don't respond efficiently to insulin, leading to elevated blood sugar. Excess total fat intake, regardless of the source, is a major driver of insulin resistance.

Myth 3: “People with Diabetes Should Avoid All Saturated Fat.”

This advice is not entirely accurate. Completely eliminating saturated fat from your diet may not be necessary or even beneficial. Moderation is key.

Some saturated fat, from sources like grass-fed meat, full-fat dairy, or coconut oil, can be part of a healthy diet.

Focusing on the Real Culprit: Carbohydrates and Their Impact on Blood Sugar

When discussing dietary factors and diabetes, it's critical to shine the spotlight on the real culprit: Carbohydrates, especially refined carbs and sugar, play a much larger role in blood sugar spikes than fat, including saturated fat.

Our bodies break carbohydrates into glucose (sugar), the primary energy source. When we consume excessive carbs, blood glucose levels surge, potentially leading to insulin resistance and ultimately, type 2 diabetes.

Refined Carbohydrates vs. Complex Carbohydrates: Understanding the Difference

Not all carbs are harmful. Complex carbohydrates found in vegetables and legumes are rich in fiber and nutrients. Fiber helps regulate blood sugar, promotes gut health, and keeps you feeling full longer.

In contrast, refined carbs found in processed foods, sugary drinks, and white bread lack fiber and are quickly absorbed into the bloodstream, causing rapid spikes in blood glucose levels.

Making Healthier Carb Choices for Improved Blood Sugar Control

Adopting a diabetic-friendly lifestyle doesn't mean giving up carbohydrates. Instead, prioritize healthy carbs such as:

Non-starchy vegetables like broccoli, cauliflower, spinach, and leafy greens.
Low-sugar fruits such as berries.
Legumes: beans, lentils, and chickpeas.

Saturated Fat and Insulin: A Complex Relationship

While saturated fat does not directly spike blood sugar, consuming it with refined carbohydrates can amplify the blood glucose response.

Fat slows down digestion, and this delayed gastric emptying, combined with a large influx of glucose from the carbs, can prolong the elevation of blood sugar levels.

Consuming saturated fat on its own or with low-carb, high-fiber foods is less likely to have a significant impact on blood glucose.

This approach provides a more steady release of energy and helps prevent those dreaded sugar spikes and crashes.

Making Informed Choices: Your Personal Health Journey with Saturated Fat

Remember that navigating nutrition, especially regarding a condition like diabetes, necessitates a personalized approach.

A “one size fits all” solution rarely works, as each individual has a unique metabolic response, health history, and dietary preference.

Healthy keto fats and protein

Prioritizing Healthy Fats: Your Ally in Diabetes Management

Instead of solely fixating on reducing saturated fat, prioritize incorporating an abundance of heart-healthy unsaturated fats into your diet. These include:

Monounsaturated Fats: Excellent sources include olive oil, avocados, nuts, and seeds.
Polyunsaturated Fats: Especially beneficial are Omega-3 fatty acids. Incorporate fatty fish (salmon, mackerel, sardines), walnuts, flaxseed, or chia seeds into your diet.

These unsaturated fats offer numerous health benefits, including supporting heart health, reducing inflammation, and improving insulin sensitivity – all vital aspects of managing diabetes effectively.

If you want to get personalized recommendations, speak to a registered dietitian. They can provide you with a nutrition plan that best suits your needs.

A registered dietitian is a great resource to have in your back pocket as you make changes to what you eat.

Be sure to read food labels, so you are aware of how much saturated fat, trans fat, and total fat you are eating.

While small amounts of saturated fat are okay, you still want to make sure your diet is balanced and you are not overdoing it on saturated fat.

Managing Saturated Fat Intake for Better Diabetes Control

For individuals managing diabetes, it's important to be mindful of saturated fat intake, as high levels of saturated fats can increase the risk of heart disease and insulin resistance.

While some saturated fat is acceptable in a proper diet, focusing on healthy fats from sources like avocados, nuts, and low-carb desserts such as keto chocolate mousse can provide a satisfying way to enjoy fats without compromising your health.

By making thoughtful adjustments to your fat intake and incorporating nutrient-rich alternatives, you can better manage diabetes and reduce the associated risks of consuming excessive saturated fats.