The truth about saturated fat

Mainstream science warns that too much saturated fat raises cholesterol. This can increase the risk of heart disease. Despite this, some diet trends encourage higher saturated fat intake.

For decades, many countries, including the UK, have advised limiting saturated fat. However, many people ignore this advice. They believe saturated fat isn’t harmful, even in large amounts.

Foods high in saturated fat include meat products, full-fat dairy, and butter. Coconut and palm oils also contain high levels of saturated fat. If you follow low-carb diets like keto or paleo, you likely consume more than recommended.

UK dietary guidelines suggest women limit intake to 20g and men to 30g daily. Eating over 100g of fatty meat or cheese easily exceeds these limits.

Mainstream nutrition science links excess saturated fat to raised cholesterol levels. This can lead to clogged arteries and increased heart attack risk. Some scientists argue inflammation is a bigger issue than saturated fat itself.

Proponents of low-carb diets claim current guidelines are incorrect. They suggest eating more fats while reducing carbohydrates could help with obesity and diabetes. Experts from the British Dietetic Association disagree, stating we simply need to follow existing guidelines better.

Health organizations worldwide recommend limiting total fat intake, especially saturated fat. In the UK, up to 35% of calories should come from fats and about 50% from carbohydrates. For saturated fat specifically, it should be less than 11% of total calories.

The US and World Health Organization recommend under 10%. This translates to about 20g for women and 30g for men daily. The American Heart Association suggests an even lower range of 5-6%.

Conflicting headlines make it hard for people to know what to believe about saturated fat. Lynne Garton is a registered dietitian who finds the trend towards more saturated fats concerning.

UK adults currently consume about 12.5% of their calories from saturated fats. Americans average around 11%, while Australians are at approximately 12%. Garton states that a high-saturated-fat diet contributes to raised blood cholesterol levels.

She emphasizes that both total cholesterol and LDL (bad) cholesterol are linked to heart disease risk. Some individuals may need even less than standard recommendations if they have other risk factors.

Saturated fat isn't entirely bad; it's one factor among many affecting heart disease risk. When reducing saturated fats in your diet, you often replace them with other foods.

Some studies question the direct link between saturated fat and heart disease but overlook what replaces it in diets when reduced. Many international organizations recommend replacing saturated fats with unsaturated fats for better health outcomes.