The Truth About Saturated Fat: Friend or Foe?
We were told to fear saturated fat.
For decades, saturated fat was painted as the villain in our diets. It was blamed for clogged arteries, high cholesterol, and heart disease. Butter was swapped for margarine, egg yolks got binned, and low-fat everything took over the supermarket shelves.
But what if we got the story wrong?
What if the real issue isn’t the fat itself, but the context in which it’s eaten? The bigger picture of our metabolic health, stress levels, blood sugar swings, and ultra-processed food environment?
Let’s look at the science behind saturated fat and explore why it might be time to reframe the narrative.
What saturated fat actually does in the body
Far from being a passive substance that clogs our arteries, saturated fat plays several active roles in the body:
- It’s a key component of cell membranes, keeping them strong and stable—especially under heat or oxidative stress.
- It serves an essential function in the body for hormone production. Cholesterol (a molecule found in saturated fat) is the building block for our sex hormones (like oestrogen and testosterone), as well as cortisol, our stress hormone.
- It supports mitochondrial health. Mitochondria are your cells’ energy factories, and saturated fat helps protect and stabilise their membranes.
- It helps absorb fat-soluble vitamins like A, D, E and K—nutrients that support everything from mood to immunity.
💡 Saturated fats play a key role in the structure and stability of your cell membranes, especially in tissues like the brain, heart, and immune system.
Not all fats are created equal
We were told to swap butter for vegetable oil, yet heart disease didn’t disappear. In fact, things got worse.
Why?
Because ultra-processed oils like sunflower, soybean and corn oil are rich in unstable omega-6 fatty acids. These fats oxidise easily, especially when heated, creating compounds that can damage cells and contribute to inflammation.
Unlike traditional fats (like butter or coconut oil), many seed oils are highly refined, deodorised, and bleached—stripped of their natural context.
When we removed natural saturated fats from our diets and replaced them with chemically altered oils, we lost more than just taste.
But why have we been told to fear saturated fat?
It goes back to mid-20th century nutrition science, when early (and now controversial) studies linked saturated fat to heart disease. Around the same time, industrial seed oils—like soybean and sunflower—were heavily promoted as “heart healthy” alternatives. This messaging stuck.
But modern research is painting a more nuanced picture. We now know that not all saturated fats are the same, and that ultra-processed seed oils, especially when heated or refined, can also have downsides. It’s not about fear—it’s about understanding the full context.
The importance of context
Here’s where it gets interesting: saturated fat isn’t harmful in itself.
It’s the context that matters:
- With refined sugar, alcohol, or ultra-processed carbs, saturated fat can contribute to metabolic issues.
- But within a whole-food meal with fibre, polyphenols, protein and micronutrients, it becomes part of a nourishing, balanced plate.
Traditional cultures consumed plenty of saturated fat—from coconut milk to organ meats to full-fat dairy—without seeing the chronic diseases we face today. The difference? They weren’t also eating ultra-processed, low-nutrient convenience food.
🥖 Example: A slice of sourdough with real butter is very different, metabolically speaking, to a slice of white toast with margarine and jam.
Reclaiming real fats (without swinging to extremes)
So, should we be slathering everything in butter?
Not necessarily.
Too much of anything can become a burden for the body. What we’re talking about here is reclaiming real food fatswithout the fear that’s been instilled in us for years.
Fat doesn’t need to be feared—but it does need to be respected.
Balancing saturated fat with other healthy fats (like monounsaturated fats from olives and avocado, or omega-3s from oily fish) is key. So is tuning into your personal metabolism, gut health, and hormonal picture.
✅ Supportive sources of saturated fat:
- Grass-fed butter and ghee
- Coconut oil and coconut milk
- Organic full-fat dairy (if tolerated)
- Pasture-raised eggs
- Well-sourced meat, particularly from ruminants like lamb or beef
- Liver and other organ meats (nutrient powerhouses)
What this means for your hormones, energy, and resilience
Many of the clients I work with have spent years fearing fat—particularly if they grew up in the low-fat era.
But when we gently reintroduce natural saturated fats in the right context, we often see:
- More stable energy levels throughout the day
- Better blood sugar control
- Improvements in PMS and hormone-related symptoms
- Fewer sugar cravings
- Deeper satisfaction with meals (goodbye, hanger)
Why? Because fat slows emptying of the stomach, helps stabilise blood sugar, and gives your body the building blocks it needs to make hormones and maintain cell function.
When combined with whole foods, regular movement, nervous system support, and blood sugar balance, saturated fat becomes an ally, not a threat.
Final thoughts
Saturated fat isn’t the enemy. The real enemy is the loss of context.
When we isolate nutrients and demonise them outside of the bigger picture, we end up with confusion, restriction, and a food environment that doesn’t serve us.
Let’s move past outdated dogma and embrace a gentler, wiser approach to nourishment. Your body isn’t broken—it’s just been missing the right information.