Making dietary changes from a diet high in saturated animal fats to plant-based unsaturated fats could have a significant impact on long-term disease risk. Research indicates that diets high in plant-based unsaturated fats are associated with a reduced risk of type 2 diabetes and cardiovascular disease. Swapping saturated fats like butter for plant-based oils such as olive or avocado oil is one way to transition to a diet higher in unsaturated fats. This change can also have an effect on the fat composition in the blood, potentially reducing the risk of developing cardiometabolic diseases.
A recent study published in Nature Medicine found that diets high in plant-based unsaturated fats, like those found in the Mediterranean diet, were linked to a lower rate of type 2 diabetes and cardiovascular disease. The study, led by Clemens Wittenbecher of Chalmers University of Technology, analyzed fats in the blood known as lipids. The researchers used data from the DIVAS trial, a dietary intervention randomized control trial involving 195 participants in the UK. By comparing the effects of consuming different types of fats on blood lipid levels, the researchers were able to develop a scoring system that highlighted the benefits of consuming unsaturated plant fats over saturated animal fats.
The researchers’ analysis showed that participants with a higher score indicating a diet richer in unsaturated plant fats had a significantly reduced risk of developing cardiometabolic diseases compared to their counterparts. A higher score was associated with a six-fold decrease in heart disease risk and a five-fold decrease in type 2 diabetes risk. While the study had limitations, such as a primarily European ancestry participant pool, the results suggest that dietary fat quality plays a crucial role in overall health outcomes related to cardiometabolic diseases.
Healthy fats are essential for overall health, but the source of these fats matters. Plant-based sources of fats tend to be accompanied by other beneficial nutrients like antioxidants and micronutrients that support heart health and reduce inflammation in the body. In contrast, animal-based saturated fats and their associated proteins can increase inflammation and the risk of diseases like heart disease, stroke, type 2 diabetes, and certain cancers. The Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of total daily calorie intake, yet a significant portion of adults in the US exceed this recommendation.
To reduce saturated fat intake, it is recommended to make swaps from saturated fats to unsaturated fat options. Choosing plant-based oils like olive oil, avocado oil, peanut oil, and others high in monounsaturated fats is beneficial. It is essential to avoid oils high in saturated fats like palm oil and coconut oil. Another simple swap is to avoid using butter in sandwiches and use spreads made with plant-based fats instead. Reheating oils can cause them to lose their health benefits and produce harmful toxins, so care should be taken when using oils in cooking.
When transitioning from a diet high in saturated fats to one high in plant-based unsaturated fats, it is recommended to make slow and simple changes over time. Increasing intake of fruits, vegetables, avocados, whole grains, nuts, seeds, and legumes while decreasing animal-based foods can help achieve a healthier balance of fats in the diet. By making gradual changes and incorporating more plant-based fats, individuals can improve their eating habits and reduce the risk of developing cardiometabolic diseases in the long run.
