Not a Hero…
Not an Enemy?

The debates rage on,
with people caught in the middle.

For decades, academic studies researching dietary fat have produced wildly varying results — and, in kind, experts have recommended equally conflicting advice regarding fat.

Academia — and the internet, too — seem inundated with vehemently-opposed ideas regarding dietary fat.

On one side of the debate, certain fats are considered superfoods,
while other fats are considered poison.

Opponents will disagree, insisting the “safe” and “vilified” fats should be switched.

Given the chasm between all of the schools of thought, is there anything we can feel confident in, after decades of health research on dietary fat?

The fat in your diet can
positively & negatively
affect your:

  • metabolism
  • sleep
  • gut health
  • hormone production
  • liver
  • inflammation
  • joint health
  • libido
  • mood
  • and more…

What’s true is that each side has a point.

Therefore, the best results seem to manifest when we eschew the extremes, instead seeing the common, middle ground between the extremes.

Are you ready for something better than the contradictory advice about dietary fat?


Three Necessary Questions About Fat

Dietary fat is extremely necessary in the diet. There’s no debate to be had about that.

The debate, rather, concerns how to utilize dietary fat: How much? Which types?

How we utilize fat — to our advantage — will depend on three important questions:

1 — What types of fat are there?

  • Saturated fat
  • Mono-unsaturated fat (MUFA)
  • Poly-unsaturated fat (PUFA)

2 — What ratio between these types of fat?

  1. Mediterranean Diet
  2. 2010 American Guidelines
  3. A more modern approach

3 — How much total fat per day?

  • Low fat
  • Moderate fat
  • High Fat

Using these options, you can explore and identify appropriate fat intake — in a way that optimizes balance, reduces risk and improves how you feel.


What Types of Fat?

There are three main types of fat — and you need to know about all three.

Saturated — MUFA — PUFA


Saturated Fatty Acids

In most animal products and some tropical nuts.

  • Butter
  • Coconut oil / MCT oil
  • Cocoa butter
  • Animal meat & lard
Heat Stability

Highly stable
when exposed to heat.


Mono-Unsaturated Fatty Acids

In plants from warmer, temperate climates.

  • Olive oil
  • Avocado oil
  • Macadamia oil
  • Canola oil
Heat Stability

Moderately stable
when exposed to heat.


Poly-Unsaturated Fatty Acids

In many plants — and cold-water fish.

  • Seed oils
  • Nut oils
  • Vegetable oils
  • Fish fat
  • INCLUDES: All omega-3 and omega-6
Heat Stability

when exposed to heat.

Image result for vegetable oil

The physical and functional properties of saturated fatty acids and PUFA are as different from each other as day is from night.

Ray Peat, PhD

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