![\"A](\"https:\/\/www.newsbeep.com\/nz\/wp-content\/uploads\/2026\/03\/fatty-foods-GettyImages-1965109344-Header-1024x575.jpg\")
Share on Pinterest<\/a>Are fatty foods really that bad for you, or is there more nuance when it comes to nutrition? Fiordaliso\/Getty Images<\/p>\nFor decades, adipose tissue (or, in other words, body fat) has been seen as merely a \u201cstorage depot<\/a>\u201d the body uses for insulation and fuel. However, with more research, it has become apparent that fat is akin to an organ<\/a>, producing hormones and communicating with the brain and the immune system via signals.<\/p>\n Although most people worry about the fat you can pinch on the body, studies have uncovered that \u201chidden\u201d fat, or visceral fat, is more detrimental to health<\/a> and can cause organs to age<\/a>. This type of fat surrounds organs and drives chronic disease.<\/p>\n And when it comes to the type of fat we consume, the \u201ccut (all) fat\u201d message from health professionals has been a universal reality. Especially regarding saturated fat, such as butter, full-fat dairy, or red meat, guidelines have traditionally called for a limit of up to 10%<\/a> of daily calories.<\/p>\n Recent studies<\/a> have questioned this threshold, suggesting that for people who already have a low risk of heart disease and low cholesterol levels, consuming saturated fat may not have as big an impact as previously thought.<\/p>\n But the replacement for one fat source is just as important as the fat itself. <\/p>\n Medical News Today spoke to three experts \u2014 Michelle Routhenstein<\/a>, MS, RD, CDCES, CDN, preventive cardiology dietitian at\u00a0EntirelyNourished, Kristin Kirkpatrick<\/a>, MS, RDN, and Hector Perez<\/a>, MD, bariatric surgeon at Renew Bariatrics and advisor at Bestsurgeons, to learn more about which fat sources are the most healthy, how much fat people should consume, and whether looking \u201cskinny\u201d translates to being healthy.<\/p>\n Is low-fat advice officially outdated?<\/p>\n All three experts agreed that pushing for low fat foods and limiting fat consumption excessively was outdated advice.<\/p>\n \u201cThe push to eat as little fat as possible is outdated. Research has updated guidelines<\/a> to focus more on overall eating patterns and the type of fat consumed rather than minimizing total fat at all costs,\u201d said Routhenstein.<\/p>\n \u201cLow-fat advice is both obsolete and na\u00efve, in my opinion. So-called \u2018fat-free\u2019 foods are often laden with sugar to compensate,\u201d Perez chimed in.<\/p>\n \u201cTotal fat intake is generally considered acceptable in the range of 20 to 35 percent of daily calories. Saturated fat limits depend on your cardiovascular risk, generally, they should account for less than 10% of your total calories per day.\u201d Quality over quantity <\/p>\n \u201c[Basically,\u00a0we spent 40 years stripping fat out of food and replacing it with refined starch and sugar, then acted surprised when obesity rates tripled, and type 2 diabetes skyrocketed.\u00a0What makes \u2018low-fat\u2019 even more outdated is modern evidence, which shows that\u00a0the\u00a0type\u00a0of fat matters far more than total fat intake. Healthy fats improve lipids, reduce inflammation, and stabilize appetite,\u201d Perez explained.<\/p>\n \u201cThe quality of the diet should really take center stage when we consider which dietary pattern is best. In fact, a recent study published in the Journal of the American College of Cardiology<\/a>\u00a0comparing low-fat and low-carb diets found that diet quality mattered more than the specific macronutrient ratio,\u201d said Kirkpatrick.<\/p>\n However, Kirkpatrick underscored that people with health conditions such as type 2 diabetes, fatty liver, or insulin resistance may benefit more from a moderate- to lower-carbohydrate approach, which could help improve blood sugar control.<\/p>\n What should I eat instead of saturated fat?<\/p>\n Current research<\/a> supports swapping saturated fats for polyunsaturated and monounsaturated fats, which can help decrease the levels of LDL or \u2018bad\u2019 cholesterol.<\/p>\n Underscoring that monounsaturated and polyunsaturated fats are beneficial for brain and heart health, Kirkpatrick gave examples of healthier alternatives for people looking to reduce their saturated fat intake.<\/p>\n \u201cThese healthier fats are found in foods like extra-virgin olive oil, avocados, nuts, seeds, and fatty fish such as salmon,\u201d she said.<\/p>\n Meanwhile, Routhenstein reminded that eliminating saturated fat completely from one\u2019s diet may not be feasible for most people.<\/p>\n \u201cI would assess where saturated fat is coming from in your diet and intentionally swap it for an unsaturated fat source instead; swapping is more beneficial than eliminating the saturated fat altogether,\u201d she said.<\/p>\n Perez pointed out that making the right switches in one\u2019s diet was important and that people should try to avoid replacements that are heavily processed.<\/p>\n \u201cIf you reduce saturated fat, replace it with monounsaturated and omega-3 fats like olive oil, nuts, fatty fish, instead of refined carbohydrates. Swapping steak for sugary cereal is not a win,\u201d he said.<\/p>\n Routhenstein also encouraged people to seek whole foods rather than focusing solely on fat content. <\/p>\n \u201cFor example, full-fat dairy (containing saturated fat) also provides protein and calcium, which can support satiety as well as bone and muscle health,\u201d she said.<\/p>\n \u201cRather than obsessing over fat, I think it\u2019s high time people educate themselves about nutrients that are actually good vs. bad for their bodies.\u00a0I\u2019ve seen people cut saturated fat and replace it with bagels and low fat snack bars, which just seems to me like changing the villain,\u201d Perez added.<\/p>\n Can you have fat-related health issues regardless of BMI?<\/p>\n \u201cOf course, and that\u2019s why I ask my patients not to rely on just their BMI as a health indicator. I\u2019ve seen 120-pound patients with\u00a0fatty liver, insulin resistance, elevated triglycerides, and metabolic syndrome,\u201d Perez said.<\/p>\n He also explained the difference between looking \u2018thin\u2019 and having healthy body fat.<\/p>\n \u201cWe now recognize the phenotype called \u2018TOFI \u2014 Thin Outside, Fat Inside,\u2019 where deep visceral fat accumulates despite a normal outward appearance. Just because the mirror looks OK doesn\u2019t mean your internal biology agrees,\u201d he said.<\/p>\n \u201cSomeone can appear thin but still have higher levels of visceral fat or metabolic risk factors. The number on the scale isn\u2019t always the best indicator of overall health or long-term disease risk,\u201d Kirkpatrick added.<\/p>\n This has also been referred to as \u201cskinny fat<\/a>\u201d on social media.<\/p>\n
\u2014 Michelle Routhenstein, MS RD CDCES CDN<\/p>\n