Hey MPPTer’s~
What’s the “lethal dose” of saturated fat?
Most guidelines say to limit it to 10 percent of your daily calories. That’s about 15 grams for a smaller woman, 44 grams for a larger male athlete. But if it’s really that dangerous, why is the cutoff so vague?
Because nutrition doesn’t work in isolation.
Yes, saturated fat can raise LDL cholesterol. But here’s what often gets skipped. Not all LDL increases mean the same thing, and not all sources of saturated fat act the same way. Saturated fat from a slice of cheese behaves differently than saturated fat from processed meats. Butter and cheese have the same saturated fat content, but different effects on your health because of how they interact with the rest of the food.
So what should you do?
Instead of stressing over grams, focus on the source. Getting saturated fat from whole foods like dairy, eggs, dark chocolate, or well-raised meat is very different than getting it from fast food or processed snacks. Build your meals around real food. Prioritize protein, fiber, and healthy fats. Include some full-fat foods if you enjoy them, especially when they help you eat more nutrient-dense meals.
What matters most is your overall diet pattern, not a single number on a label.
Peace, Love, & Muscles,
Tootsie
Reference:
“Intake of saturated and trans unsaturated fatty acids and risk of all‑cause mortality, cardiovascular disease, and type 2 diabetes: systematic review and meta‑analysis of observational studies”de Souza et al., BMJ, 2015
