Fats & Fertility: Saturated Fats, Eat The Dang Butter

Written By Ann Spengler
Butter

Welcome to week 3 where we will talk about the once vilified saturated fat. This one is sure to go against everything you’ve ever been told about fat, so I ask that you keep an open mind. I hope you will feel more comfortable reaching for the grass-fed butter to cook with instead of canola oil after today. I know. It’s going to be hard, but let's give it a try. 

What are saturated fatty acids (SFA’s)?: 

Like the previous weeks, a crash course on what saturated fats are is required. 

  • Saturated fat is another type of fat. 

  • Recall from previous weeks that saturation refers to whether or not hydrogen atoms are bound to each carbon in the fatty acid chain.

  • Saturated fats have no hydrogen atoms missing = full saturation. This makes them very stable, which is why they tend to be a good option to cook with (think butter). They are more resistant to oxidation and therefore, don’t create toxic reactive oxygen species. (1)

Where in the world are saturated fats?

Similar to omega-6’s, the name of the game is source when it comes to SFA’s. The saturated fats you get from a fast food burger will be wildly different than that of regenerative, grass fed, pasture raised beef. Get my drift? You might start to notice the emphasis continues to remain on pasture raised, wild caught, grass-fed sources and it’s no different here. The types of fat found in the animal foods you consume will reflect that of what the animals have eaten themselves. To give you an idea of what I’m talking about, grass-fed animals will have a higher content of omega-3’s, whereas grain-fed animals will have a higher content of omega-6’s. (2) 

Sources of SFA:

Tip: Focus on pasture-raised/ grass-fed & grass-finished animals

  • Butter

  • Ghee (clarified butter)

  • Full fat yogurt

  • Beef (keep the fat on, no trimming here!) 

  • Pork (yay for bacon!) 

  • Coconut oil

In the wise words of Julia Child

If you’re afraid of butter, use cream

Benefits of consuming SFA’s for fertility:

Oh saturated fats. What a bad rep they have gotten. When people are following a “low fat diet” this generally means they have cut out foods that are higher in saturated fat content, think full-fat dairy and bacon. And this is no fault of their own. We have been told for decades that saturated fat leads to a  long list of health complications. But as it turns out, research is discovering that saturated fat (and cholesterol) are not the “artery clogging” culprits they’ve been stereotyped as. (3) Here’s a little food for thought to help you understand these animal fats can actually be healthy. In the words of registered dietician, Lily Nichols: 

“Many of the key nutrients for a successful pregnancy were found in high-fat animal foods…These foods contain fat for a reason, and discarding the fat goes counter to the dietary practices of virtually all traditional cultures. Instead of blindly following advice to “eat lean meats and low-fat dairy,” we should be doing the opposite: ensuring that the food we eat comes with the fat it is naturally meant to contain.” (3)

Your body’s need for fat-soluble vitamins and other nutrients found in high-fat foods goes up during pregnancy. So if you aren’t consuming the fat, you won’t be getting the benefits. Let’s talk about these benefits:

  • Evidence suggests that eating high-fat dairy, like sources listed above, actually improves fertility, whereas eating low-fat dairy can contribute to infertility. (4) 

  • SFA’s also contain cholesterol! 

    • Sources of saturated fats contain cholesterol, one of the many reasons we have been told to avoid these foods. 

    • We need cholesterol! Cholesterol is another type of fat we can produce in the body (endogenously). But when we don’t consume sources of cholesterol, our bodies are strained to make up for what our diets lack. 

    • Why does this matter? Cholesterol is the building block for ALL of our sex hormones. You heard me right, ALL of them. We are talking estrogen, progesterone and testosterone all need cholesterol in order to be made. And as you probably guessed, without balance in these hormones it will be extremely difficult to obtain optimal fertility. (1) 

      • When there is hormonal imbalance, it may lead to changes in the entire menstrual cycle. (5) 

      • Recall in week one when we talked about the importance of fertile cervical mucus? Well, changes in the menstrual cycle due to hormonal imbalance can inhibit the production of this very beneficial cervical fluid. Why? Because rising levels of estrogen stimulates the production of fertile cervical mucus. (5)

    • Remember our brains are 60% fat.

      •  Cholesterol is a type of fat the brain needs. In order to provide your baby with the raw materials to grow a healthy brain, this will require that you eat cholesterol. (3)

      •  This means in order to get cholesterol, you will also be eating foods that contain saturated fats.

I know this can feel like quite a mountain to climb if you have lived your life fearing fats based on the information we have been told. But this is a mountain I encourage you to slowly ascend. Trust me your body and your baby's body will be grateful. 

  • A great plant-based source of saturated fat is coconut oil. Guaranteed you’ve all seen the headlines touting coconut oil's health benefits. And well, coconut oil does have a lot to be praised for. 

    • Coconut oil is a great anti-inflammatory. Think back to when we talked about chronic inflammation and the negative effects it has on our fertility. Just like our omega-3’s, coconut oil can be beneficial when trying to reduce inflammation. (6) 

  • Fat plays a big role in keeping blood sugar stable (along with protein). Lucky for you, nature made it so most great sources of protein will be a natural source of fat as well. This is unless they are processed to remove the fat (think skinless chicken, skim milk etc). (3) So why is stable blood sugar important when it comes to reproductive health? 

    • Blood sugar dysregulation can interfere with normal ovarian function and can indirectly be detrimental to other hormonal functions needed for optimal fertility. Also, high levels of glucose cause damage to the oocyte (egg). (7)

Although this is not an exhaustive list of benefits and nutrients you receive from including sources of saturated fats, I hope you are beginning to see that there is a place in the diet for good quality sources of saturated fats!

Anytime you are able to purchase grass-fed/grass-finished sources, the nutritional value will increase exponentially. Keep in mind I’m not giving the green light to eat sticks of butter for dinner, although I must admit I did do this as a child. But, like anything in life, balance is key. Just know your body can actually benefit from these foods.

**Medical/Health Disclaimer: The information provided in this blog is for educational purposes only. It is not meant to be a substitute for medical advice, diagnosis, treatment or cure, by a doctor or other qualified health professional. Please always consult with your doctor or qualified medical professional with any questions you may have regarding your specific medical conditions or treatment plans. **

Ann Spengler
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Fats & Fertility: Omega-6’s It’s Complicated