...Refined Carbs—Not Fat—Are Responsible for Heart Disease
As noted by the Institute for Science in Society,9 Ancel Keys’ 1963 "Seven Countries Study" was instrumental in creating the saturated fat myth. He claimed to have found a correlation between total cholesterol concentration and heart disease, but in reality this was the result of cherry picking data.
When data from 16 excluded countries are added back in, the association between saturated fat consumption and mortality vanishes. In fact, the full data set suggests that those who eat the most saturated animal fat tend to have a lower incidence of heart disease:
“Nevertheless, people were advised to cut fat intake to 30 percent of total energy and saturated fat to 10 percent. Dietary fat is believed to have the greatest influence on cardiovascular risk through elevated concentrations of low density lipoprotein (LDL) cholesterol. But the reduction in LDL cholesterol from reducing saturated fat intake appears to be specific to large, buoyant type A LDL particles, when it is the small dense type B particles – responsive to carbohydrate intake – that are implicated in cardiovascular disease.” [Emphasis mine]
We've long acknowledged that the Western diet is associated with increased rates of obesity, diabetes, and heart disease. Yet the conventional paradigm is extremely reluctant to accept that it is the sugar content of this diet that is the primary culprit. When you eat more non-vegetable carbohydrates than your body can use, the excess is converted to fat by your liver. This process occurs to help your body maintain blood sugar control in the short-term, however it will likely increase triglyceride concentrations, which will increase your risk of cardiovascular disease.
Excessive consumption of refined grains and added sugars will also elevate your insulin and leptin levels and raise your risk of insulin/leptin resistance, which is at the heart of many chronic health problems. High insulin levels also suppresses two other important hormones -- glucagons and growth hormones -- that are responsible for burning fat and sugar and promoting muscle development, respectively.
So elevated insulin from excess carbohydrates promotes fat accumulation, and then dampens your body's ability to lose that fat. Excess weight and obesity not only lead to heart disease but also a wide variety of other diseases.So, while whole grains are allowed to make health claims saying they’re heart healthy, and low-fat foods are conventionally recognized as healthy for your heart, please remember that replacing saturated fats in your diet (like those from grass-fed beef, raw organic butter, and other high-quality animal foods) with carbohydrates (like breakfast cereal, bread, bagels, and pasta) will actually increaseyour risk of heart disease, not lower it.
Studies Show Saturated Fat Is Not Associated with Increased Heart Disease Risk, But Sugar Is. ...