Macro partitioning
Replacing saturated fatty acids (SFA) with polyunsaturated fatty acids (PUFA) modestly lowers coronary heart disease (CHD) risk, whereas replacing SFA with carbohydrate yields no benefit.
Do not simply cut saturated fats (like butter or red meat) unless you are replacing them with unsaturated fats (like nuts, seeds, or fish). Replacing saturated fats with refined carbohydrates (like white bread or sugar) offers no heart health benefit. Focus on the quality of the replacement nutrient, not just the reduction of fat.
Based on consistent evidence from human studies, replacing SFA with polyunsaturated fat modestly lowers coronary heart disease risk, with ~10% risk reduction for a 5% energy substitution; whereas replacing SFA with carbohydrate has no benefit and replacing SFA with monounsaturated fat has uncertain effects.
Why this rating
Based on meta-analyses of RCTs and large prospective cohorts, though the paper notes mixed results for other endpoints like stroke and diabetes.
Source
Saturated Fat and Cardiometabolic Risk Factors, Coronary Heart Disease, Stroke, and Diabetes: a Fresh Look at the Evidence
Renata Micha et al. · Lipids · 2010
DOI 10.1007/s11745-010-3393-4
More from this paper
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →