Research shows that eating too much cake, chips and burgers can damage your body in just three weeks.
A study from Oxford University found that these types of foods, which are high in saturated fat, are dangerous for the heart, even if people don’t gain weight.
In the tests, one group of people was asked to follow a diet high in saturated fat or polyunsaturated fat, while the other group was asked to eat foods containing healthier polyunsaturated fats, such as oily fish and nuts, for up to 24 days.
Ultimately, neither group gained weight, but those who ate more saturated fat had a sharp decline in basic health markers. In addition, scans linked the results of the tests to an increased risk of heart disease.
The amount of fat stored in the liver also increased by 20 percent, increasing the risk of type 2 diabetes. Total cholesterol levels and “bad” cholesterol levels also increased by about 10 percent.
Research shows that eating too much cake, chips and burgers can damage your body within just three weeks
At the end of the study, neither group had gained weight, but those who ate more saturated fat showed a sharp deterioration in baseline health markers and had scan results associated with an increased risk of heart disease.
There was also a 20 percent increase in the amount of fat stored in the liver, which increased the risk of type 2 diabetes, and their levels of total and “bad” cholesterol rose by about 10 percent.
In contrast, people who followed a diet high in polyunsaturated fats saw significant improvements in their health.
They saw a reduction in total blood cholesterol levels and ‘bad’ cholesterol levels of about 10 percent and an increase in energy reserves in their heart muscle.
Nikola Srnic, lead researcher at the University of Oxford, said: ‘It’s the type of fat that matters, not the amount of fat.’
“It’s interesting how you can see such a change so quickly, within three weeks,” the researcher said.
‘In diets high in saturated fat, we asked people to eat more butter, full-fat dairy products, pastries and cakes.
‘The polyunsaturated fat diet contains more fats from fish, certain vegetable oils, and certain nuts and seeds.
“The results suggest that a diet high in saturated fat may negatively affect risk factors for cardiovascular disease, even if someone does not gain weight,” the PhD candidate said.
‘On the other hand, we saw a protective effect if someone followed a diet high in polyunsaturated fat.’
WHAT DOES A BALANCED DIET LOOK LIKE?
According to the NHS, meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably wholegrain.
• Eat at least 5 servings of a variety of fruits and vegetables every day. All fresh, frozen, dried and canned fruits and vegetables count
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, preferably whole grain
• 30 grams of fiber per day: This is the same as eating the following: 5 servings of fruits and vegetables, 2 whole wheat breakfast biscuits, 2 thick slices of whole wheat bread and a large baked potato with the skin on.
• Eat some dairy or dairy alternatives (such as soy drinks) and choose lower fat and lower sugar options
• Eat some beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish per week, one of which should be fatty)
• Choose unsaturated oils and spreads and consume them in small quantities
• Drink 6-8 cups/glasses of water per day
• Adults should consume less than 6 grams of salt and 20 grams of saturated fat for women or 30 grams for men per day
Source: NHS Eatwell Guide
