What is Saturated Fat?
Is Saturated Fat Really That Bad? A Guide to What's Changed or Not…
For years, we’ve been told to avoid saturated fat like the plague. You know the drill: “Cut the red meat, ditch the full fat yogurt, switch the butter for margarine…
” But what if the science has moved on, and we’re still stuck in an outdated mindset?
If you’re trying to eat better, lose weight, or improve your overall health, it’s worth taking a fresh look at what saturated fat actually does in the body, and why it might not be the villain it’s been made out to be.
Let’s break it down, simply and honestly.
What even is saturated fat?
Saturated fat is found mainly in animal based foods like red meat, cheese, butter, and full-fat milk, as well as in tropical oils like coconut and palm. It's solid at room temperature (think: coconut oil or a block of butter), unlike unsaturated fats like olive oil, which stay liquid.
You might be surprised to hear that not all saturated fats are the same. Some types, like lauric and stearic acid, may have totally different effects in the body and may even be protective in the right context.
Why was it seen as a problem?
Back in the 1950s, a theory called the “diet-heart hypothesis” became popular. It linked saturated fat with heart disease based on the idea that it raised LDL (“bad”) cholesterol. This was based on early studies, like Ancel Keys’ famous Seven Countries Study, but those studies were later found to have major flaws.
Still, the belief stuck. Guidelines still recommend keeping saturated fat under 10% of your daily calories. But the truth is much more nuanced now.
What the newer science says
More recent research, including massive studies like the PURE study (which followed over 135,000 people globally), shows that higher fat intake, including saturated fat, isn't strongly linked with heart attacks or cardiovascular deaths. In fact, some people who ate more fat had a lower risk of dying from all causes.
Even more surprising? Saturated fat was linked with a lower risk of stroke in several studies.
So what’s going on?
It’s not just about cholesterol
Yes, saturated fat can raise LDL cholesterol for some people, but it’s not the full picture.
Some types of saturated fat (like in coconut oil) may raise HDL (“good”) cholesterol at the same time.
It’s not just how much LDL you have, but what type, small, dense LDL is more dangerous than big, fluffy particles.
Other health markers (like high triglycerides, inflammation, and insulin resistance) may be just as important, if not more so, in predicting risk.
Your genes also matter. Some people, especially those with the APOE4 gene variant or high ApoB levels, may react more negatively to saturated fat and need to limit it more carefully. But that’s not everyone.
The quality of your overall diet is key
Rather than obsessing over whether you’ve had one too many eggs this week, it’s more helpful to zoom out.
Ask yourself:
Are you eating plenty of fibre from fruits, veg, and whole grains?
Are you getting enough healthy fats, like olive oil, avocado, and nuts?
Are you choosing real, unprocessed foods most of the time?
Because here’s the truth: saturated fat in the context of a whole food, anti-inflammatory, nutrient dense diet likely behaves very differently than it does in a diet filled with processed junk, refined carbs, and seed oils.
So... should you eat saturated fat?
If you’re metabolically healthy, active, and eating well most of the time, including a bit of butter, red meat, or full fat yogurt probably isn’t going to ruin your health.
But if you’ve got high cholesterol, high triglycerides, a family history of heart disease, or signs of insulin resistance, it’s worth being more cautious. Stick closer to that 10% guideline, and consider getting tests like ApoB or a full NMR lipid profile to understand your individual risk.
It’s not just what you eat — it’s how you eat it
Let’s be honest: no one’s spooning out saturated fat on its own. You’re not adding “12g saturated fat” to your meal, you’re eating food. And what that food comes with really matters.
This is known as the food matrix effect, a fancy term for a simple idea, foods are more than the sum of their nutrients. What’s surrounding that saturated fat, like fibre, antioxidants, minerals, or even gut friendly bacteria, can totally change how your body responds.
Think about it this way. A hot dog and a bowl of full fat Greek yogurt might both contain saturated fat, but the yogurt brings calcium, potassium, B vitamins, and probiotics to the table. The hot dog? High sodium, preservatives, and often a side of ultra processed bread and sugary sauces.
So, while both have saturated fat, their overall impact on your health couldn’t be more different.
In fact, fermented full-fat dairy (like yogurt and cheese) has been linked with reduced risk of stroke. On the flip side, processed meats like bacon and sausages? Strongly linked to heart disease and even cancer. Same nutrient, totally different story.
Focus on the bigger picture
Instead of obsessing over grams of saturated fat, focus on building a nutrient rich, inflammation fighting, blood sugar balancing way of eating. That might look like:
Quality protein (like eggs, grass fed beef, or oily fish)
Colourful veg and berries packed with antioxidants
Fibre rich carbs (like lentils, oats, or quinoa)
Healthy fats (from olive oil, avocado, nuts, seeds)
Fermented foods to boost gut health
This way, even if you’re getting some saturated fat, it’s showing up in the context of a metabolically healthy diet, one that supports your hormones, heart, energy, and gut.
But what if you do want to cut down?
If you're looking to reduce saturated fat, the replacement matters.
Swapping it for healthy unsaturated fats, think olive oil, nuts, fatty fish, avocado, is generally a win for heart health. Replacing it with high fibre carbs like whole grains can also help.
But replacing saturated fat with refined carbs and sugars? That can backfire. In fact, some experts now believe those are the bigger villains when it comes to heart disease. So cutting out cheese only to increase your cereal, crisps, and white bread intake might do more harm than good.
Can saturated fat mess with blood sugar or gut health?
There’s been talk that saturated fats might contribute to insulin resistance or negatively affect your gut microbiome. The science is still evolving, and there are a few key things to note.
Some studies suggest saturated fat may reduce insulin sensitivity if it’s eaten in large amounts, especially without balancing fats or fibre. But other recent studies don’t show a strong link.
Similarly, some data connects high saturated fat intake with less gut microbial diversity (a marker of gut health). But this may be down to what people aren’t eating (like fibre and plant foods), rather than the saturated fat itself.
The takeaway? Don’t stress over the saturated fat in your steak, just make sure you’re still getting plenty of colourful veg, fibre, and fermented foods alongside it. Gut health loves diversity, movement, and variety, not restriction.
So, how much is “safe”?
Here’s where it gets personal.
Official guidelines still suggest limiting saturated fat to less than 10% of daily calories (that’s around 22g on a 2,000-calorie diet). The American Heart Association recommends going even lower, at 6%.
But… these blanket recommendations have been heavily criticised. They ignore the context, like where your saturated fat is coming from, or what your individual risk factors might be.
The bottom line: Think food, not fear
Unless your doctor has given you a specific reason to go low on saturated fat, like high ApoB, triglycerides, or small dense LDL particles, there’s no reason to cut it out completely. Especially if it’s showing up in quality, nutrient-dense foods.
So here’s the balanced, evidence-backed approach:
✅ Eat whole, minimally processed foods most of the time
✅ Include fibre, healthy fats, and antioxidant rich plants
✅ Choose unprocessed sources of saturated fat (like yogurt, dark chocolate, or grass-fed meat)
✅ Limit processed meats, sugary foods, and refined carbs
✅ Get moving, sleep well, manage stress, they matter just as much as food
Final word from me…
Nutrition isn’t about rigid rules, it’s about patterns, balance, and progress. You don’t have to fear fat, or micromanage every bite. Build meals you enjoy, fuel your body with real food, and trust that consistency will always beat perfection.
Need support creating a food strategy that works for your goals, whether that’s weight loss, energy, or metabolic health?
Let’s chat.
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