All Fats are NOT Created Equal

Published on 25 May 2025 at 12:23

In this article, we’re diving into one of the most misunderstood topics in nutrition — fat. The truth is: all fats are NOT created equal.

Some are essential for your health, and others… well, they can do more harm than good.

Stick around until the end when — I’ll give you real-world examples of both healthy and unhealthy fats, and I’ll share practical tips for how to include more of the good stuff in your daily meals.

So, let’s start with this: what exactly makes a fat healthy?

Healthy fats contain essential fatty acids like omega-3s and omega-6s in proper balance — fats our bodies cannot make on their own. They also carry fat-soluble vitamins like A, D, E, and K, which are critical for everything from immunity to hormone function.

Now, on the flip side — unhealthy fats tend to be highly processed, inflammatory, and disrupt the natural balance of fatty acids in your body — especially the omega-6 to omega-3 ratio.

For example, industrial seed oils — like soybean oil, corn oil, and canola oil — are high in omega-6 linoleic acid and almost entirely devoid of omega-3s. This imbalance promotes inflammation, which has been linked to heart disease, obesity, and even cancer.

"Scientific reviews — like one published in Nutrients (2016) — clearly show that excessive omega-6 fats, especially in the absence of omega-3s, can fuel chronic inflammation and increase cardiovascular risk."

 

Now, let’s clear up a BIG myth: that saturated fat is always unhealthy. This belief comes from flawed observational studies, not from hard science.

These studies showed a correlation between saturated fat intake and elevated LDL cholesterol — the so-called 'bad' cholesterol. But correlation doesn't equal causation, and they ignored a crucial detail: LDL particles come in different types.

Saturated fat tends to raise the large, buoyant LDL particles — also known as Pattern A — which are not associated with heart disease. The real problem is small, dense LDL particles — Pattern B — which are typically raised by refined carbs and sugar, not saturated fat.

The American Journal of Clinical Nutrition published a meta-analysis concluding that there’s no clear evidence that saturated fat increases the risk of heart disease.

Now let’s go one layer deeper: not all saturated fats are the same. We have even-chain and odd-chain saturated fatty acids.

Even-chain types like palmitic acid (C16:0) and stearic acid (C18:0) are common, but odd-chain fats like pentadecanoic acid (C15:0) and heptadecanoic acid (C17:0) are gaining attention for their potential health benefits.

Studies have found that higher blood levels of odd-chain saturated fats are associated with lower risk of type 2 diabetes and heart disease.

These fats are found in grass-fed dairy, butter, ghee, and grass-fed beef. For example, an 8-ounce serving of grass-fed beef can contain 30–50 mg of C17:0 — small, but meaningful levels.

Unfortunately, the current dietary guidelines don’t distinguish between even-chain and odd-chain saturated fats. They recommend limiting all saturated fat to less than 10% of daily calories, without acknowledging the differences in metabolic effects.

Okay, now here’s what you’ve been waiting for — real examples of healthy and unhealthy fats, plus tips to help you make better choices.

 

🟢 Healthy Fats

  • Wild-caught salmon: rich in EPA & DHA (omega-3s)

  • Grass-fed beef and butter: contain beneficial odd-chain fats

  • Pasture-raised eggs: great source of omega-3s and choline

  • Avocados and olives: full of monounsaturated fats

  • Raw dairy and ghee: fat-soluble vitamins and CLA

 

🔴 Unhealthy Fats

  • Soybean, corn, and canola oil (high omega-6, inflammatory)

  • Margarine and industrial trans fats (partially hydrogenated oils)

  • Fried fast foods and ultra-processed snacks (low nutrient, high toxin load)

Follow These Tips to Optimize Fat Intake

  1. Choose whole, unprocessed fats from pasture-raised animals and wild-caught fish.

  2. Cook with stable fats like ghee, tallow, or coconut oil — avoid seed oils.

  3. Balance your omega-6 to omega-3 ratio by cutting back on processed foods and eating more fatty fish.

  4. Don’t fear saturated fat from quality sources — it’s part of a healthy, ancestral diet.

So, remember — not all fats are the same. When you choose the right ones, fat becomes a powerful tool for energy, hormone health, and even disease prevention.

«   »

Add comment

Comments

There are no comments yet.