What is Up With These Saturated Fats?

Hey intrested readers, I have got to tell you something: SATURATED FATS ARE NOT BAD FOR YOU!

You may think I’m crazy but I am telling the truth. So let’s start of with the basics. Saturated fat is simply a type of fat, like monounsaturated, polyunsaturated and trans fats. It is usually solid a room temperature unlike the other fats. Saturated fats are found in butter, coconut oil, meat, eggs and other dairy, and it’s also in small amounts in some plant foods.

Ok here’s why it’s not bad and in fact good for you:

  • First of all,we humans have been eating saturated fats since we existed, so our genes are programed for us to consume large amounts of it.
  • We need it for proper digestive function, growth, our brain, and many other parts of our body, in fact, for every single cell!
  • Almost all natural foods have at least a little saturated fat, and nature probably didn’t just put it in them for no reason.
  •  The Food and Agriculture Organization (FAO) and  World Health Organization (WHO) recommend consuming almost twice as much saturated fats as polyunsaturated fat.
  • For you oldies,(no offence) the cholesterol that often comes in foods with saturated fats is not bad either, in fact its pretty beneficial, even to your heart.
  • Saturated fat is a wonderful source of energy too.

There is more facts I could give you about this, but just find out for yourself:
A Longitudinal Study of Coronary Heart Disease. Circulation. 1963.

Diet and Heart: a Postscript. British Medical Journal. 1977. Saturated fat was unrelated to heart attack risk, but fiber was protective.

Dietary Intake and the Risk of Coronary Heart Disease in Japanese Men Living in Hawaii. American Journal of Clinical Nutrition. 1978.

Relationship of Dietary Intake to Subsequent Coronary Heart Disease Incidence: the Puerto Rico Heart Health Program. American Journal of Clinical Nutrition. 1980.

Diet, Serum Cholesterol, and Death From Coronary Heart Disease: The Western Electric Study. New England Journal of Medicine. 1981.

Diet and 20-year Mortality in Two Rural Population Groups of Middle-Aged Men in Italy. American Journal of Clinical Nutrition. 1989. Men who died of CHD ate significantly less saturated fat than men who didn’t.

Diet and Incident Ischaemic Heart Disease: the Caerphilly Study. British Journal of Nutrition. 1993. They measured animal fat intake rather than saturated fat in this study.

Dietary Fat and Risk of Coronary Heart Disease in Men: Cohort Follow-up Study in the United States. British Medical Journal. 1996. This is the massive Physicians Health Study. Don’t let the abstract fool you! Scroll down to table 2 and see for yourself that the association between saturated fat intake and heart attack risk disappears after adjustment for several factors including family history of heart attack, smoking and fiber intake. That’s because, as in most modern studies, people who eat steak are also more likely to smoke, avoid vegetables, eat fast food, etc.

Dietary Fat Intake and the Risk of Coronary Heart Disease in Women. New England Journal of Medicine. 1997. From the massive Nurse’s Health study. This one fooled me for a long time because the abstract is misleading. It claims that saturated fat was associated with heart attack risk. However, the association disappeared without a trace when they adjusted for monounsaturated and polyunsaturated fat intake.
Dietary Fat Intake and Early Mortality Patterns– Data from the Malmo Diet and Cancer Study. Journal of Internal Medicine. 2005.

These are the best studies I could find that conclude that dietary saturated fat and cholesterol are not evil. If you are interested you can read the full text for these studies.


  1. #1 by Rob Hullerton on September 9, 2011 - 1:50 am

    I can’t believe what I’m reading…. you have GOT to be joking!! My uncle died last month of a heart attack and he’d been eating steak, bacon and other red meats at least once a week since he was young. The Doc said it was probably a big part of the reason why.

    I know you must mean well, but this post is BS. Saturated fats are terrible for you, and they DO cause heart attacks. The studies you provide are just plain wrong…do you know how many more studies have concluded that saturated fats cause heart attacks? 100’s. Literally 100’s.

    I’m sorry for being a little mean but I really think you should take this post down and do some real research before posting something that can potentially affect many people so negatively.


  2. #2 by buzzingash on September 10, 2011 - 8:42 pm

    I’m sorry about your uncle, and yes I do know that if saturated fats are consumed with grains(bread, pasta, rice…) they can be very bad. I think you should also have an idea of other risk factors for heart attack, like LDL type B, which is largely caused by grains and legumes, and other things such as lack of exercise can also put people at risk. I really suggest you check out some better posts on the topic(http://paleodietlifestyle.com/fear-of-saturated-fat-and-cholesterol/ and http://www.marksdailyapple.com/saturated-fat-healthy/)

    And I am a big geek so I have read many studies that conclude that saturated fats do cause heart problems, and when you look at them carefully with logic, they often have fallacies that are hard to spot.

    And by the way I have done lots of research when i write this blog, I have read some books and journals and I have had good experience on a high saturated fat diet(with no grains of course).
    As for cholesterol consider watching this video:http://chriskresser.com/i-have-high-cholesterol-and-i-dont-care , it s really helpful and educating.

    I’m just trying to help people stop believing the BS called conventional wisdom and experience true health.

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