Rethinking Saturated Fat: What the Latest Science Really Says
For years, we’ve been told to fear saturated fat. Doctors, health organizations, even the food industry—everyone seemed to agree: saturated fat raises cholesterol and causes heart disease. That message became gospel. But what if it was never really based on solid science to begin with?
In my personal journey of health and nutrition, I’ve taken a step back to question what we've been taught. And what I’ve found is both shocking and empowering. New scientific studies, many of which are buried in journals and never make headlines, are now revealing the truth: saturated fat is not the villain we were made to believe.
Let’s Talk About the Science
Take a 2020 meta-analysis published in The Journal of the American College of Cardiology—a publication hardly known for radical thinking. It concluded that there’s no significant evidence linking saturated fat intake with heart disease, stroke, or overall mortality. This isn't fringe science; it’s peer-reviewed research (PMID: 36477384).
Another study looked at over half a million participants and found that increased saturated fat consumption was actually associated with a reduction in stroke risk—a 6% relative decrease for every 10 grams consumed daily (PMID: 31791641).
And yet, we’re still being told to cut out the butter, ditch the eggs, and fear red meat.
Why? Who benefits from keeping this outdated narrative alive?
The Balance of Cholesterol
We’ve also been misled about cholesterol. Yes, saturated fat can raise LDL ("bad") cholesterol—but it also raises HDL ("good") cholesterol. And more importantly, it changes LDL particles from small and dense (the dangerous kind) to large and fluffy (the benign kind). Real risk depends on the type of cholesterol, not just the number.
The human body—our brains, hormones, cell membranes—needs fat. And when we restrict saturated fat, we often end up eating more processed carbs and seed oils instead, both of which are far more harmful.
Fat and the Gallbladder
Here’s another piece of the puzzle that rarely gets attention: your gallbladder needs dietary fat to function. Without fat, bile just sits there, which can lead to gallstones and poor digestion. Yet we’ve pushed low-fat diets for decades and seen a rise in gallbladder issues. It’s no coincidence.
Dr. Elizabeth Bright and others are now speaking out about this, emphasizing how a low-fat lifestyle is not only unnatural but potentially damaging. Our ancestors didn’t fear fat—and they didn’t suffer from the chronic illnesses we see today.
Time to Flip the Script
We’re standing at the edge of a major shift in nutrition science. And I want to be part of the wave that helps people see through the misinformation. It’s not just about proving something wrong—it’s about helping people feel better, live healthier, and eat without fear.
These studies should be shared, not buried. We need to question the old dogma, speak up, and have open minds. Science evolves—and so should our understanding.
This isn’t about pushing one “right” way to eat. It’s about being honest with the data and finally letting go of outdated myths that have done more harm than good.
If you're still afraid of saturated fat, I encourage you to take a second look. Not at headlines. At the science.
Because the truth is, real food with natural fats isn't the enemy—it’s part of the solution.
This content is never meant to serve as medical advice.
In crafting this blog post, I aimed to encapsulate the essence of research findings while presenting the information in a reader-friendly format that promotes critical thinking and informed decision-making.
