Should You Avoid Butter and Animal Fats? The Surprising Truth Backed by Science

For decades, we’ve been told that butter, animal fats, and saturated fats are bad for our health — blamed for heart disease, obesity, and high cholesterol. Supermarket shelves became flooded with low-fat and fat-free alternatives, and plant-based oils became the new golden standard. But recent studies are challenging these beliefs, and nutritionists are urging people to reconsider fat's role in a healthy diet.

By Chef Ahmed Mahmoud

In this article, we’ll explore whether eliminating butter and animal fats truly benefits our health, and what the latest research says about fat consumption.

1. The Misconception About Fat

For years, public health campaigns and dietary guidelines emphasized reducing fat intake — especially saturated fat — to prevent cardiovascular disease. However, emerging evidence suggests this approach may be oversimplified and, in some cases, even harmful.

A key reason behind the fat-phobia of the past was the lipid hypothesis, which claimed that saturated fats raised cholesterol levels, thus increasing heart disease risk. But this theory is increasingly being questioned.

A 2010 meta-analysis published in The American Journal of Clinical Nutrition analyzed data from over 340,000 participants and found no significant evidence that saturated fat intake is associated with an increased risk of heart disease.

2. Butter and Animal Fat: Nutrient Powerhouses?

Butter and animal fats, when consumed in moderation and from healthy sources (such as grass-fed cows), offer several nutritional benefits:
- Vitamins A, D, E, and K
- Conjugated Linoleic Acid (CLA)
- Butyrate

Nutritionist Anna Jakubovskaya emphasized that animal fats contain valuable elements for cellular health and hormone function.

3. What About Cholesterol?

Many still worry about cholesterol levels when consuming animal fats. However, recent findings show that dietary cholesterol has a minimal effect on blood cholesterol for most people.

The 2015–2020 U.S. Dietary Guidelines removed the restriction on cholesterol intake, acknowledging it is not a nutrient of concern. Moreover, cholesterol is vital for hormone production, vitamin D synthesis, and maintaining cellular structure.

4. The Pitfalls of the Low-Fat Trend

The rise of the 'low-fat' and 'fat-free' trend has led many to consume more carbohydrates, particularly refined sugars, to compensate for lost flavor in foods. This shift may have contributed to the global rise in obesity and metabolic disorders.

5. Animal Fats vs. Processed Vegetable Oils

Many nutritionists now argue that natural fats like butter and lard are preferable to ultra-processed vegetable oils. Processed oils are high in omega-6 fatty acids, which, when consumed excessively relative to omega-3s, can promote inflammation.

6. The Right Way to Include Fat in Your Diet

Instead of eliminating fat, focus on quality over quantity. Choose whole-food fats, avoid trans fats, and cook with stable fats.

7. What Science Says About Full-Fat Dairy

Contrary to earlier recommendations, full-fat dairy is making a comeback. Multiple studies have found that full-fat dairy products may help with weight management and metabolic health.

8. Does Fat Make You Fat? Not Necessarily.

Eating fat doesn't automatically lead to weight gain. In fact, fat is more satiating than carbs or protein, helping you feel full for longer.

9. Who Should Moderate Animal Fat Consumption?

Some people should still be cautious with animal fats: those with genetic lipid disorders, existing heart disease, or excessive saturated fat intake from processed meats.

10. Final Thoughts: It’s Time to Rethink Fat

The demonization of fat — especially butter and animal-based fats — is losing ground as scientific understanding evolves. Rather than eliminating fat, the focus should be on choosing natural, unprocessed, and balanced sources.

References

Siri-Tarino, P. W., et al. (2010). Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr, 91(3), 535–546. https://doi.org/10.3945/ajcn.2009.27725

Dehghan, M., et al. (2017). Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries. The Lancet.

https://doi.org/10.1016/S0140-6736(17)32252-3

U.S. Department of Health and Human Services. (2015). Dietary Guidelines for Americans 2015–2020.

https://health.gov/dietaryguidelines/2015/guidelines/

Drouin-Chartier, J. P., et al. (2018). Saturated fats and cardiovascular disease: Replacements for saturated fat to reduce cardiovascular risk. Am J Clin Nutr, 108(3), 476–484. https://doi.org/10.1093/ajcn/nqy107

• By Chef Ahmed Mahmoud

• After my experience, I prefer animal fats because they are healthy, beneficial for the heart and arteries, and also protect against harmful cholesterol.

• Follow my for moor