Saturated vs Unsaturated Fat | Eat or Avoid?

Saturated vs Unsaturated fat, which is better? Are saturated fat foods healthy or harmful? The science on saturated vs unsaturated fat foods, the controversies and the exceptions.

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Animations: Even Topland @toplandmedia

Saturated vs unsaturated fat, let's make sense of fats!

Saturated fat is concentrated in animal foods and some plant products like coconut oil while Unsaturated fat is concentrated in plants.

Saturated fat raises cholesterol levels. But does it cause heart disease?
Classical studies linked saturated fat and heart disease, so saturated fat was widely seen as a problem until a media storm a few years ago. Was saturated fat fine after all?

In 2 studies, people eating less saturated fat had just as much cardiovascular disease. So maybe saturated fat is not a factor?

Harvard study: People who eat less saturated fat and more unsaturated fat instead have lower risk. Those who eat more whole grains instead also had lower risk. But refined grains were no better than saturated fat.

But maybe they eat less saturated fat, less cheese and meat and also smoke less and exercise more. How do we know the saturated fat has anything to do with them being healthier? A brand new study found people told to eat less saturated fat have less cardiovascular disease. It wasn’t clear which food replacements were best but less saturated fat led to less risk. They found no harmful effects of reducing saturated fat.
Saturated fat always raises emotions. I used to eat a lot more saturated fat and gradually adapted. Others might make a different decision.

This means favoring unprocessed plant foods which are low in saturated vs unsaturated fats. Fish is also a wise choice due to the balance of saturated vs unsaturated fat. Some types of saturated fat are worse than others. We covered dietary patterns low in saturated fat and high in unsaturated fats in previous videos.

References:
saturated fat and serum cholesterol:

the 2 studies that generated the media storm and appear at 1st glance to show no harm of saturated fat (subsequent studies clarify this misunderstanding):

chocolate and risk:

Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.

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[dtn]

This has got to be the most balanced, clear nutrition channel I have found on YouTube. It's rare to find a source without strong bias from either the low carb side ("avoid fruits, legumes, and whole grains!" and "LDL doesn't matter!") or the low fat vegan side ("olive oil is poison!"). I really appreciate the level-headed, scientific approach.

[NS-ncgo]

I love how he addresses different topics without the shame, hate, or drama. I'll subscribe!!!

[anathardayaldar]

The people who most need to watch videos like this, don't watch videos like this.

[ignaciobustos]

"Oh, never mind eat fruits and vegetabes like the've told you for 50 years" Hahahahahhhahaha, your are the best!

[vermontmike]

This channel needs to be over the 100k subscriber mark, stat.

[NutritionMadeSimple]

Saturated fat has been one of the most controversial topics in nutrition over the last decade. Online you'll hear either that saturated fat is not bad at all and has been wrongly maligned, OR that it's 100% poison. The reality is... somewhere in the middle

[thehistoryprof]

Making nutritional science simple, informative and entertaining...thank you Dr.

[dafi]

Your attitude to video making is unique! Instead of feeding the viewers with information you make them think! Which is a huge difference of today's clickbait videos.

[patricebrown]

I absolutely love the way you break the information down.

[JulienRoigHerr]

Best nutrition channel I've found on youtube.

[newyorkguy]

At 2:09, people who eat less saturated fat and more polyunsaturated fat have lower CV risk... Does this really prove that saturated fat causes heart disease? I don't think so. What if those people, perhaps being more health conscious are also eating fewer refined carbs, like the PIZZA in the video, a really poor example to choose to illustrate saturated fat? Don't you think it is important to know this, since so many health professionals today believe that it is carbs, including sugar that leads to heart disease, by a process of inflammation, not saturated fat? So, it may be that the lower amount of carbs they are consuming is the really important factor in heart disease, not the less saturated fat. I am just raising the possibility, because I am interested in the truth. I will go on with the video.

[jarichardsutube]

I have watched a number of your excellent videos on this topic and one question remains UNCLEAR to ME. I am concerned about my elevated APO-b ( high total number of LPL carrier molecules) Generally the most common advise I see for this is to reduce Sat Fat consumption. For a variety of reasons I prefer a Low Carb/High Fat diet. Since ALL DIETARY FATS need these carrier molecules, it seems to me that substituting PolyUnSat or MonoUnSat fats instead SatFats will NOT reduce my APO-b readings... Am I correct about this...Am I misunderstanding something....????
Any insights will be appreciated. Thank You Very Much. -Stay Well

[chewiewins]

You are healthiest, most balanced channel

[James-zrlu]

Just found your channel through Dr Avi Bitterman, a plant based doctor. Enjoying it so far.

[lilann]

U should really get an award… great… such a smart guy… love ya whole content ❤❤❤

[mslif]

I would like to see a comparison between different saturated fats. Lumping all saturated fats together is not such a good idea. Are there some saturated fats that are worst than others or are they all the same? For instance, fat from red meat compared to MCT oil. If this was addressed, then please forgive me, I missed it. Thank you, I enjoy your videos.

[ebrahimjahangiri]

Fantastic video - clears confusion fantastically

[corkball]

A TON of low-carb/keto folks make the argument that saturated fat is fine, but it has to be from, say, grass fed cows, chickens, etc. Eating factory farmed meats and animal products, you are just eating all the grains, omega-6 oils, antibiotics, etc that the animals ate, and it isn't good for you. Would be curious on outcome of 'good' vs 'bad' animal products, in the same way you want virgin oil, not 'heated and extracted with hexane' oil.

[tobia_]

Loved the "new" Times cover! :-D Thanks again for creating informative content! :-)

[juliabroadley]

Thankyou for clearing up the confusion