Nutrition Articles by Richard Kunin, MD

Contrary to all that we hear these days about the dangers of dietary fat, there is also the problem of fat deficiency. Nature endows all living things with the capacity to adapt within a range of physical conditions. We couldn't survive in a world without water and we cannot survive without fat either. The question is how much and what type of fat works best. To some extent this question must be answered on an individual basis. But everybody needs fat. In the absence of dietary fat any and all of us would die!

I have recently observed real problems in a number of my patients who were following the present trend towards low fat diets. They all suffered with persistent fatigue, irritability, recurrent infections and irritable bowel. Diet analysis and lab studies confirmed low levels of some fat soluble vitamins, especially vitamin A. In some cases absorption of folic acid, a water soluble B vitamin, is also impaired, not by low fat but due to intestinal irritation by excessive intake of wheat and grains.

Because of the prevailing dietary patterns in this country today, many are actually deficient in essential fatty acids of the omega-3 type. The low fat diet advice causes many to avoid the skin of fish, which contains these essential substances. Health-minded individuals who still eat margarine and white bread and avoid eggs are missing the omega-3 and several other nutrients involved in utilizing fats in body chemistry. Magnesium and B6 are often in short supply, as are selenium and vitamin E. These nutrients protect against excessive oxidation of fat into free radicals, electronically charged intermediate substances that increase risk of cell damage, premature aging, cancer and heart attacks.

Antioxidant nutrients are especially important because of our cooking methods. Broiling and frying fats, oils and fatty foods at high heat oxidizes the fats, oils and cholesterol into damaging by-products. The use of rancid oils (such as the popular supermarket polyunsaturates) further magnifies the health hazards. Because of these dietary deficiencies fatty foods, which have been traditional favorites for thousands of years, seem only in the twentieth Century to increase the risk of cancer and coronary artery disease.

Has our fat intake changed since 1900? Not the total fat intake. It remains about 40% of calories. Up until now our health authorities have recommended decreasing only saturated fats (such as palm and coconut oils), in favor of polyunsaturated salad oils and using margarine instead of butter. Since it was clear that eating saturated fats raises cholesterol and polyunsaturates lower them a little, the nation responded to this advice and we now eat more vegetable and less animal fat; but, strangely enough, the epidemic of heart attacks increased in parallel to the increasing sales of vegetable fats (omega-6) until about 1970, when fish (omega-3) and whole grains (magnesium and B6) came back into national favor. Since then the incidence of heart attacks has decreased by over a third.

In summary, consider the virtues of dietary fat:

1. Fat is the most concentrated source of calories, food energy!
2. Due to slower absorption in the gut, fat protects against low blood sugar!
3. Fat is essential for absorption of vitamins A, E, K and D (although sunlight is an alternative source for D)!
4. Fat is the only source of omega-3 and omega-6 essential fatty acids, from which the body manufactures hormones and cell membrane components. By varying the dietary intake of these essential fatty acids, better control of certain diseases is possible, eg. Asthma, eczema, arthritis, dandruff, seborrhea, and disorders of blood coagulation, including clots, heart attack and stroke!
5. Fat provides nutrients (butyrates) to strengthen intestinal cells and combat diarrhea!
6. Fat is a natural acid buffer and thus prevents stomach irritation and ulcer!
7. Fat stimulates CCK, a hormone that confers a natural sense of satisfaction and fullness to turn off appetite naturally!
8. Body fat stores are our reserve of energy, protective insulation and part of our “sex appeal.” Natural fatty acid preservatives (caprylic acid) inhibit intestinal yeasts and other pathogens!
9. Some fatty acids are strong anti-viral agents!

There are, of course, some hazards of excessive dietary fat:

1. Saturated fats (except stearic acid) do elevate cholesterol and in men under age 50, this is associated with increased risk of heart attacks!
2. Unsaturated fats are easily oxidized, become rancid and thus deplete body stores of anti-oxidant enzymes and their supportive vitamins (C and E) and minerals (zinc and selenium)!
3. High fat diets increase the need for magnesium and vitamin B6 as well!
4. Excess intake of polyunsaturated fatty acids increases cholesterol excretion in the bile and thus increases incidence of gall stones!
5. Fatty meals provoke contractions of the gall bladder and this can cause painful symptoms in those who already have stones or other gall bladder disease!
6. Polyunsaturated fatty acids are converted by high heat cooking, such as frying and broiling, into cancer causing chemicals. It is not the fat that causes the cancer but rather the carcinogenic change due to high heat. Broiling and frying therefore should not be routine. Boiling, sautéing and baking are safer. Do not cook with salad oils, margarines or polyunsaturated. Butter, olive oil and animal fat shortenings are actually safer!
7. Hydrogenated fats, such as margarines, are chemically altered into the “trans” form, a twisted version of the natural molecule. This unnatural by-product of hydrogenation acts as a monkey wrench in the biological machinery and interferes with the essential functions of fat in cells and of enzymes!
8. Fats concentrate calories and hence promote weight gain, particularly when combined with sugar and dairy products, which stimulate insulin output, thus activating the body machinery for weight gain. This is desirable for those who are underweight, but not for the majority of American adults!
9. Animal fats concentrate fat soluble substances, such as vitamin A, carotene and E, which is good, but they also concentrate fat soluble pesticide residues, such as DDT, PCB and others. This can be a hazard though it is not a fault of fat but rather of careless agricultural practices after all!

Perhaps I am showing a prejudice in favor of fat, but I can’t think of more points and so I will ease off the discussion with the number of items in favor of fat by a 1 point spread!

Is the low cholesterol, low fat diet likely to be an answer to our quest for health? After all, total dietary fat does correlate with heart attack and cancer. But on the other hand low fat diets are known to increase the risk of stroke, infection and blindness. But then, excess protein can aggravate kidney disorders, while deficiency weakens resistance to environmental pollutants and infection. Too much sugar, including fruits and juices, can aggravate allergies, hypoglycemia, diabetes and high blood pressure but too little sugar is often associated with fatigue and depressed mood.

Then what is the answer? It is demonstrable that all foods are both good for you and bad for you too. If that leaves you confused, then hark back to the 7 basic rules of orthomolecular health: variety, moderation, wholeness, purity, balance, exercise and positive thinking. When combined with medical check-ups and laboratory testing to balance your nutrient chemistry, these are practical guidelines for your personal health.

© 2020 Richard A. Kunin, M.D.