There has been much debate over the APOE4 genes recently. If a high carb, low fat diet was bad for us, we must understand the reasons why a high fat diet can be helpful, in the right cases.
This it seems is based on your genetic makeup. Specifically, a gene called APOE. There are 3 different types of the APOE gene which I will discuss later.
As a human being, we are given 2 of these types of APOE genes at the same time, meaning that we actively carry 2 types of genes that are instructions for our bodies on how to make apolipoprotein E, which combines with fats to form lipoproteins.
APOE Gene Types
The three different types of APOE genes are as follows:
- APOE2 – Best suited to a High Fat / Low Carb Diet (saturated fats are good)
- APOE3 – Suitable For Both
- APOE4 – Best Suited For A High Monounsaturated Fat / Low Carb Diet (Avoid Saturated Fats)
Don’t freak out! Saturated fats will not kill you. If you feel good on a ketogenic diet, than there should be no reason to get your genetics tested. You should be getting your cholesterol checked as part of your regular medical checkup.
Because humans have two copies of each gene, these three isoforms code for six genotypes (E2/E2, E2/E3, E2/E4, E3/E3, E3/E4, and E4/E4). Your APOE genotype determines how your body metabolises cholesterol.
If you are consuming a high fat, low carb diet, you will increase your body’s production of cholesterol.
So how does the metabolism of cholesterol influence your body’s ability to handle cholesterol?
I spoke a little about lipoproteins before. These are made up of two components, cholesterol and fat.
When you increase your dietary fat, you increase your lipoprotein levels, which triggers the body’s cholesterol production to increase. This means that a high-fat diet is equivalent to a high cholesterol diet.
APOE 2 Carriers Thrive On High Fat
This means that APOE 2 carriers thrive on a high fat diet, as Cholesterol is an important part of the body’s ability to create hormones and function correctly.
However, research studies have shown that APOE4 carriers are most effected by high cholesterol, and benefit more from a low saturated fat diet, instead using monounsaturated fats, low carb diet, whereas APOE 2 carriers suit a high fat low carb diet, regardless of the saturated fats.
It appears that the effects of these genes are dose dependant. For example, the cholesterol levels of an APOE 2 / APOE 3 are naturally relatively low, whereas the APOE4 / APOE4 gene makeup is associated with a greater risk of high cholesterol.
One study shows that APOE4 carriers have up to 20 times greater risk of developing Alzheimer’s disease that non carriers. A full list of specific circumstances can be found here.
I recently had my genes tested, and I am a mix of APOE 3 and APOE 4, which means I might be better suited to a Mediterranean diet that utilises a little more monounsaturated fats.
As usual, I am not a doctor. I am purely writing about what I find in my research and from other reliable sources. If you are in doubt about what to do, you should always seek medical advice.
Susan says
This was very interesting about genes and cholesterol.Thank you for the info.
Kelly Clover says
I have thought about getting an APOE test to clarify my situation. At age 67 I have to think seriously about cardiovascular risk. Experience with the Lp-PLA2 blood test and CAC scans has convinced me that I am harmed if I eat too much saturated fat. I found a huge difference in the results of these tests when I ate coconut oil and cheese on a regular basis. High saturated fat intake seems to predispose me to more arterial inflammation.
Irene says
Thank you for such an Easy To Understand description for the APO-E-Gene. Now it makes sense that if I eat any saturated fats, my cholesterol jumps. I’m trying to get our Canadian doctors to give me the APO Test, but alas, I have not been successful bcos our gov’t doesn’t want them spending any money on DNA tests until after the person is incapacitated.
In Canada, we have Universal Health Care, which is independently run in each province by elected provincial politicians.
I called several labs and one of them, Dynacare will do the test, but they want $500.00 plus tax. YIKES!
I ate the LCHF Diet for the past two weeks, had my blood work done and my Doctor called me to stop the diet bcos not only did my cholesterol jump up, my kidney numbers are really low. btw: I had a brain stroke 4 yrs ago due to to much Omega 3 fish oil. Yep, to much of it “can” cause a brain leak. Look it up. So Omega 3’s are not that safe either.
Lesson learned: NEVER MEGA DOSE OR UNDER DOSE ON ANYTHING IT CAN KILL YOU!
Alix says
You might look at 23 and me for DNA testing.
Cindy says
We’re all learning more about diet and health every day and need to keep an open mind. However, from my research I haven’t come across an association between high cholesterol or high saturated fat levels and the development of Alzheimer’s disease. This is consistent with what Dr. Dale Bredesen has found in his brilliant work to untangle the metabolic and molecular causes of Alzheimer’s. He must be onto something because his RECODE protocol has been amazingly successful reversing Alzheimer’s disease in many patients. His book is The End of Alzheimers.
BTW, APOE4 is a pro inflammatory gene that was part of hominin evolution gaining prevalence early on in the initial transition to a hunter gatherer life when the risk of infection was high.
As for the misplaced fixation on cholesterol and heart disease, hopefully that crazy situation is almost over after decades of defying gravity (defying real research). Dr. David Diamond’s excellent presentation at Low Carb Houston 2018 probably signaled the final nail in that coffin. The youtube link for Diamond’s talk: youtube.com/watch?v=psnkNqLA4Os
Love your YouTube channel, Aaron. Nice to finally make it to your website.
Kind regards and best wishes for your success.
Natcha says
Um… I can’t find the study supporting the claim that ApoE4 can’t have saturated fat, even though experts have been saying so. I even have an ApoE4/E4 client who eats a lot of saturated fat, does better on it, and has a very good lipid profile.
Do you have a study you can refer to?
Hubert says
The comment about exercising is reducing your bodies ability to produce cholesterol is incorrect. The literature shows that exercise increases HDL. More recent research shows if your diet is fat based and you exercise vigorously your LDL will go up! Why? Because you have a fat based system and your body is using trigs as a primary energy source. These trigs hitch a ride on VLDL particles, offload the trigs for energy to the cells, and become LDL. Therefore your liver is cranking out more VLDL’s for fat based energy.
Elizabeth says
Hi, you mentioned a link, but it is broken. Could you tell me where the referenced sources are?
Quote:
One study shows that APOE4 carriers have up to 20 times greater risk of developing Alzheimer’s disease that non carriers. A full list of specific circumstances can be found here.
Daniel Horowitz says
Hi! This is a great post. Last year I saw a nutritionist for anxiety and other issues I was having. My cholesterol has always been high. 230-250. With my HDL 60-70 and LDL 130-160. Trigs used to be 160. I did genetic testing and have an APOE 3/4. He said I cannot consume “any fats” only from lean white fish. But specifically said even the good fats i had to control such as Avocado, Olive Oil, Almonds/Nuts. Basically the poly/monounsaturated fats. He said my body is like a sponge for any fats and that its like a fire inside when i eat any fats. I’m exercising multiple times a week as well as cardio and yoga. Is it ok even having one strand of the gene 4 to eat those fats? Thank You
FatForWeightLoss says
I would definitely check with your nutritionist 🙂
Mechelle Meixner says
I am Apoe 2/4. I have been LCHF for the last 6 years, and eating a LOT of saturated fat every day. Here is my question: my trigs and HDL run between 45 and 65. I always feel great. Does this mean that for me, personally, even though I have Apoe4, I can still have saturated fat? Or should I be looking at a different measurement to see if I’m doing okay? Any thoughts are very appreciated!
mike says
You may want to look a little more in to the Apoe4 gene. It’s pretty split on whether it may be the gene best suited for a higher carbohydrate intake. Most of the studies seem to support increasing exercise out put and exchanging sat fat with omega 3.