Animal fats in our diet are essential to overall health
Animal fats in our diet are essential to overall health.
as per some extracts from
ADDICTION: The Hidden Epidemic by Pam Killeen at Amazon
relating to animal fats.
For numbered references see the actual book.
Page 36: Unwarranted fear-mongering over eating animal fats has caused us to increase our consumption of nutrient-deficient foods—including grains, margarine, liquid oils, juice (and other sweetened beverages), soy foods and so on. These plant-based foods have replaced more nutrient-dense animal foods such as meat, butter, lard and whole milk. To add insult to injury, increasing our consumption of breads, pasta, juices and other sweetened beverages has destabilized our blood sugar levels, compromising our mental state. As you will see in several interviews later in the book, one of the most prevalent underlying symptoms that predispose individuals to developing addictions is hypoglycemia (low blood sugar).
Page 48: Contrary to popular belief, animal fats do not make us fat. Over the last 50 years, although we have reduced our intake of animal fats, we are fatter than ever. The real culprit behind our obesity epidemic is the overconsumption of carbohydrates. According to Harvard endocrinologist George Cahill, MD, “carbohydrate is driving insulin is driving fat.”143
For most of human history, humankind ate a diet that never contained more than 40% carbohydrates.144 Our Paleolithic ancestors ate foods that keep blood sugar levels normal (meat, vegetables, fruit, nuts and seeds) and had no chronic diseases and a very low body fat percentage. Compare that level of perfect health to ours today where our high (65–80%) carbohydrate diet is largely responsible for the epidemic of obesity, diabetes, heart disease and cancer worldwide.
Page 63: As far back as 100 years ago, physicians knew about the stabilizing effects of a diet high in animal fats and low in carbohydrates. In order to help treat diabetes and stabilize blood sugar levels, Elliott Proctor Joslin, MD, a Harvard- and Yale-educated physician, recommended a high-fat/low-carbohydrate diet. “According to carefully documented patient logs he kept from 1893 to 1916, Dr. Joslin successfully treated dozens of diabetic patients—including his own mother—using a diet made up of 70% fat and just 10% carbohydrates.”196
Using historical data dating back to the 1800s, Gary Taubes, author of Good Calories, Bad Calories, describes the weight loss benefits of a diet high in animal fats and low in carbohydrates. However, one other benefit among the subjects in the studies he cites is improvement in mood and energy. For example, beginning in the 1920s and during the next four decades, Blake Donaldson, MD, treated 17,000 patients for their weight problems. Subjects had three meals a day, in the course of which they consumed half a pound of meat and one small portion of raw fruit or a potato. For exercise, they walked half an hour before breakfast. As far as weight loss was concerned, subjects lost about two to three pounds per week without experiencing hunger.
Page 65: Dr. Lutz recommends a diet high in animal fats
and low in carbohydrates where the total amount of carbohydrates comes to about 72 grams per
day. The focus of the diet includes the following:
Any type of animal meat (beef, pork, chicken, lamb), sausage, cold cuts
Cheese, sour cream, plain yogurt, cream, milk (ideally from local, fresh, raw dairy and high in fat)
All kinds of animal fats (butter, lard, tallow, duck or goose fat)
Salads, leaves and stems of vegetables (asparagus, brussels sprouts, cauliflower, lettuce, cabbage, broccoli), cucumbers, avocados, tomatoes
Nuts (in moderate amounts)199
Page 66: If you have been eating a diet high in carbohydrates your whole life, it could take some time to increase your intake of animal fats and decrease your intake of carbohydrates. There are Web sites available that can help you keep track of your daily intake of carbohydrates, but if you focus on eating adequate amounts of animal protein and animal fat, you should notice that your intake of carbohydrates will go down naturally.
Page 68: For years, mainstream doctors have told us to eat a low-fat diet in order to avoid obesity, heart disease and high cholesterol. This recommendation has caused us to reduce our consumption of animal foods, including nutrient-dense animal fats like butter and lard.
Children on low-fat diets suffer from growth problems and failure to thrive.202
A low-fat diet is associated with greater feelings of depression, dejection and
anger. In contrast, a high-fat diet is associated with improvements in mood. 203 A low-fat diet is associated with a significant increase in deaths from accidents,
suicide and violence.204
A low-fat diet may impair cognitive function.205, 206, 207
Depressed individuals tend to consume more carbohydrates in their diets than nondepressed individuals .208
Research shows that eating adequate amounts of complete protein can increase alertness. 209
PAGE 69: However, it can be difficult to convince people to overcome their fear of fat. In order to help you overcome your fat phobia, it is important to
understand that prior to the 1950s, our ancestors were not at all afraid of animal fats and thrived very nicely on animal foods.
Fat is the most valuable food known to Man.210
—Professor John Yudkin (1910–1995)
Anthropologist Dr. H. Leon Abrams says that man has been almost exclusively a meat
eater for 99% of the time he has been on earth.211 John Yudkin, MD, PhD, was an author and
researcher in the area of nutrition and a professor of medicine at University College, London,
England. He stated that “many human cultures survive on a purely animal product diet, but only
if it is high in fat.”212, 213, 214
In his book Good Calories, Bad Calories, Gary Taubes emphasizes the historical
importance of animal foods in our diets. According to Taubes:
One French account from 1793 estimated that Americans ate eight times as much meat as bread.215
By one USDA estimate, the typical American was eating 178 pounds of meat annually in the 1830s, 40 to 60 pounds more than was reportedly being eaten a century later.216
Hunter-gatherers consumed the entire carcass of an animal, not just the muscle meat and preferentially consumed the fattest parts of the carcass— including organs, tongue
Page 70: Dr. Weston A. Price, Dr. Vilhjalmur Stefansson and Sir Robert McCarrison have noted
the absence of chronic disease in cultures where the people ate adequate amounts of animal fats.
While conducting their research, they also took note of their robust mental stability. It stands to
reason, then, that if we were to eat the same foods as our ancestors, we too could enjoy optimal
physical and mental health.
Vilhjalmur Stefansson, PhD (1879–1962)
If yours is a meat diet then you simply must have fat with your lean; otherwise you would
sicken and die.
—Dr. Vilhjalmur Stefansson (1879–1962)
Dr. Price’s findings were consistent with the work of the Canadian explorer and
anthropologist, Dr. Vilhjalmur Stefansson. After spending extensive time among the Inuit in the
Arctic, Dr. Stefansson remarked that “the uncivilized Eskimos are the happiest people in the
world.”222 One would think, perhaps, that given the harshness of their environment, the Inuit
would be miserable. This was not the case. Regardless of their living conditions, they were very
Stefansson went on several Arctic expeditions between 1906 and 1918. He wrote many
books, including My Life with the Eskimos (1913), The Friendly Arctic (1921) and Discovery
(Stefansson’s autobiography, published after his death in 1964). Part of his research included the
study of the various northern native cultures, whose diet consisted of high amounts of fat and
protein. Stefansson and fellow explorer Karsen Anderson lived on a diet consisting of meat and
fat, including seal, polar bear, caribou and fish and enjoyed excellent health. Even though
doctors and nutritionists insisted that it would be impossible for humans to subsist on this type of
diet, they had no dental caries, no heart disease, no cancer and had excellent bone health.
The natives had warned him that eating lean meats would make him sick. Sure enough,
when Stefansson experimented by eating lean meats, he became ill—even after following a lowfat
diet for only two weeks. While conducting a nutritional experiment in the United States,
Stefansson and his colleagues discovered that the optimal diet consisted of about 80% animal fat.
In order to mimic the Inuit diet, they included foods such as steaks, chops, brains fried in bacon
fat, boiled short ribs, chicken, fish, liver and bacon in their experiment.
Up north, the Eskimos and I had been cured immediately when we got some fat. Dr.
DuBois now cured me the same way by giving me fat sirloin steaks, brains fried in bacon
fat and things of that sort.223
—Dr. Vilhjalmur Stefansson (1879–1962)
Stefansson acknowledged the importance of eating a diet high in animal fats, regardless
of whether one lived in a cold or warm climate. He said that even people who live in tropical
climates love eating greasy foods.224
Even during his lifetime, Stefansson noted that fats were being “crowded out byAnimal fats are essential our diet is essential to overall health.
Sir Robert McCarrison (1878–1960)
In the early 1900s, General Sir Robert McCarrison, a colonial medical officer, studied the
diets of people throughout India. “He noticed that the southern Indians, who ate very little in the
way of dairy produce, were of ‘stunted growth’ and prone to disease. He compared them with
their neighbors to the north, the Sikhs. The Sikhs drank a great deal of milk and were fit and
For seven years (1904–1911), Dr. McCarrison lived with the Hunza. The Hunza and
Sikh ate organically grown, locally produced, wholemeal grains, vegetables, fruit, plenty of
whole milk, butter and not much meat or alcohol. They consumed large quantities of lactofermented goat milk products. Their diet consisted of adequate amounts of animal protein and animal fat, thus providing them with sufficient amounts of the fat-soluble vitamins A and D. For both the Hunza and the Sikh, meat was consumed about once every ten days.227 Dr. McCarrison referred to their diet as consisting of “the unsophisticated foods of Nature,” or nonindustrialized foods. He considered the Hunza “an example of a race unsurpassed in perfection of physique and
* The Hunza live in the extreme northernmost point of India.
in freedom from disease in general. . . . They are long-lived, vigorous in youth and age, capable
of great endurance and enjoy a remarkable freedom from disease in general.”228
Dr. McCarrison noted their outstanding health but also their constant cheerfulness. At no
time did he see them drink alcoholic beverages to excess. The Hunza were good-tempered and
highly energetic—exhaustion was unknown among them. They were always willing to help
others, and when work was to be done, they cheerfully embraced the task without complaint.
We Are “Fat Heads”
Approximately 60% of our brains is made up of fat. About 25% of that fat is the omega-3
fatty acid DHA, while 14% is the omega-6 fatty acid arachidonic acid (AA).229
It is crucial that we provide our brains with the appropriate raw materials it needs to
function properly. According to Barry Groves, PhD, the development of our brains could not
have happened without having eaten large quantities of the right kinds of fatty acids, which
would have come from animal meats.230 Our ancestors would have consumed most of their fats from animal sources and only some of their fats from plant-based sources such as greens, nuts and seeds. The bulk of their fats came from eating animal foods, such as fish, shellfish, meat, lamb, goat, poultry and eggs. These foods provided them with the long-chain fatty acids, such as DHA and AA that play an important role in the functioning of our nervous system.
Dr. Joseph Hibbeln is a psychiatrist who believes that the dramatic increase in our
consumption of omega-6 fats has contributed to the societal burden of depression.231, 232, 233
study published by Psychosomatic Medicine found that the imbalance of fatty acids in the typical
first world diet is likely associated with the sharp increase in depression and inflammatory
diseases seen over the past century.234
This fatty acid imbalance has been caused by increasing our consumption of plant-based
oils and fats. At the end of the nineteenth century, our average consumption of liquid plant-based
oils was only about one pound per year; today, we consume over 75 pounds per year.235 Our
grocery store shelves are lined with soy, corn, cottonseed, canola and sunflower oils, which are
high in the proinflammatory omega-6 fatty acids. Omega-6 fatty acids are not inherently bad for
us—they play an essential role in nerve function, brain development, bone health and regulating
metabolism. The problem is that because we are eating far too many omega-6 fatty acids, they
are contributing to chronic health problems, including cancer, heart disease, diabetes and mental
Our consumption of plant-based partially hydrogenated fats has also increased dramatically over the last 100 years. These industrialized fats are found in margarines, spreads and thousands of other processed foods such as cookies, crackers and pastries. The reason why trans fat are so destructive to health is because they interfere with our body’s ability to use
natural fats, such as DHA and disrupt the health of our cell membranes.