Oct '25 • Nutrition
New Saturated Fat Recommendations
This is one of the areas that I don't necessarily hate that RFK Jr is addressing. My disdain for the Food Pyramid/My Plate guidance from the FDA and USDA is not a secret. The bastardization of nutrition science at the hands of industry lobby influences has done as much harm as it has done good.
However, blanket recommendations that are overly simplistic and made without addressing the counter arguments or given context are not the answer.
Here are the main points from the article:
- RFK Jr., as HHS secretary, plans guidance encouraging Americans to eat more saturated fat, contradicting decades of U.S. dietary recommendations. Health experts are alarmed. The Guardian
- UCSF researcher Ronald Krauss is quoted saying saturated fat may be less harmful than once thought, and that what replaces it matters (unsaturated fats help; refined carbs can worsen risk). He still calls “eat more saturated fat” the wrong message. The Guardian
- Cheryl Anderson (AHA board) stresses that higher saturated-fat intake → higher LDL cholesterol → more CVD at the population level, and that Americans already eat too much. The Guardian
- Both experts say guidelines should focus more on foods/patterns (e.g., processed red meat risk) than single nutrients. The Guardian
- Concern that RFK Jr. may bypass the normal 5-year DGAC process and change limits that affect school meals and military rations, which currently cap sat fat at ≤10% of calories. The Guardian
The first point is true. You do not need to fear Saturated Fat (SFA) like the plague. Recommendations of keeping it to less than 10% of your calories is truly arbitrary and based on questionable research. However, there are some things this needs to be correctly applied:
- There are no essential Saturated Fatty Acids (SFA) therefore you do not need to eat more for correct physiologic function the way you need to eat essential fats such as fish oil or linoleic acid.
- You should not add extra calories to your diet by eating extra SFA. Replacing one type of fat with another or replacing calories from carbohydrate with SFA keeps the caloric level in check.
- You should not substitute SFA for your minimum required intake of the essential fatty acids. Replacing your essential fatty acids for non-essential fatty acids will negatively impact your health.
The second point is also true. Saturated fat is less harmful than it was viewed in the 70's and 80's. Replacing fat with refined carbs even on an equal calorie basis does not benefit body composition, health or reduce incidents of heart disease, major events, and other health concerns. In fact, it has been shown to be a negative influence on health.
The third point is generally true but not because of the Saturated fat itself. Cardiovascular disease and higher LDL cholesterol do go hand in hand with excess Saturated fat intakes but it is the general excess intake of most Americans that is the problem. Eating too much, regardless of what it is, is the biggest influence on health. Foods high in Saturated fats also tend to be processed foods that are easy to overeat.
Focusing on single nutrients is always an error versus accounting for the whole diet and complete nutrition.
Bypassing the 5 year process for changing the recommendations is not normal but waiting on the process to put information out to the public is not optimal either. I do not know a single nutritionist, dietician, Physique coach, or other guru that listens to the My Plate/Food Pyramid. This change would be more of a direct impact on things like school lunches and potentially food assistance programs.
To summarize my opinion, don't listen to the FDA, USDA, HHS or any one person on nutrition. Listen to the evidence that is presented, look for the counter recommendation and the evidence that supports that, then evaluate which is most likely to be true. I stick to my general rules regarding fat. Protein intake is first in macros. Calories beyond the protein should be made up of both fat and carbs. After taking in your essential fatty acids and daily fiber intake, it doesn't matter what it is specifically. I recommend whole foods over processed food but your taste and preference should decide more than some specific food or category of food.
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New Saturated Fat Recommendations
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Coach Rich Kahle teaches you how to Build strength, master mindset, optimize health, and live the Stealth Life. No shortcuts—just growth.
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