Confusion about the health effects of fats is common. Headlines often contradict each other, causing uncertainty.
Dietary fats are important for providing energy, enhancing taste, and supplying essential fatty acids like omega-3 and omega-6.
Monounsaturated fats, found in olive oil and most vegetable oils, are linked to lower cholesterol levels and reduced risk of chronic diseases.
Polyunsaturated fats, such as omega-3 and omega-6, are essential and need to be consumed in the diet. They are found in vegetable oils, nuts, and oily fish.
Saturated fats, found in animal-based fats and tropical oils, have different health effects depending on their types and sources.
Population studies have shown that high consumption of saturated fats is associated with increased risk of diseases and mortality.
Feeding people a diet high in saturated fats leads to an increase in blood lipids, clotting factors, inflammation, and other unfavourable metabolic effects linked to chronic diseases.
The structure of dairy can modulate the effect of the saturated fat it contains, and a high saturated fat intake in a population is a marker of an overall unhealthy diet.
There's no favourable effect of selecting low-fat products, and it's important to reduce saturated fat intake to also reduce intake of ultra-processed foods.
Cheese is a good source of saturated fat, but moderation is key, and it's important to not assume natural sources like coconut oil are healthy fats.
Swapping saturated fats for refined carbohydrates shows zero favourable effect on health outcomes, and may even lead to worse outcomes.
Refined carbs can have unfavorable effects on health when swapped with saturated fat, while mono or polyunsaturated fats lead to better health outcomes.
Tabloid papers could create conflicting headlines from the same study, leading to mixed messages about nutrition and health.
Understanding the impact of different fats on health is crucial to avoid confusion and misinformation in the media.