For decades, saturated fats have been painted as the enemy of heart health. Beginning in the 1960s, the American Heart Association (AHA) strongly promoted polyunsaturated fatty acids (PUFAs), better known as seed oils, while demonizing butter, tallow, cream, and other animal fats. The narrative was simple: swap out saturated fats for “heart-healthy” oils, and America would avoid heart disease.
But did it work? Looking around today, the evidence speaks for itself. Since these guidelines were promoted, rates of obesity, type 2 diabetes, cardiovascular disease, and even dementia have skyrocketed in the United States.
Let’s dig into why this narrative took hold—and why it’s time to reevaluate the truth about fats.
How Saturated Fats Became the “Bad Guys”
For millennia, our ancestors cooked with and thrived on saturated fats. Butter, ghee, beef tallow, lard, duck fat, and cream weren’t luxuries—they were staples. These foods were nourishing, satiating, and didn’t come with flashy marketing campaigns.
That changed in the early 20th century with the rise of industrial food production. When Procter & Gamble introduced Crisco in 1911—made from leftover cottonseed oil—it was marketed as a modern alternative to traditional animal fats. [Smithsonian Magazine, 2019] By the 1960s, television marketing power and corporate influence helped seed oils like canola, corn, soybean, and safflower oil become household staples.
The AHA, heavily funded by the food industry, pushed this narrative further. Their recommendation to avoid saturated fats in favor of seed oils wasn’t just about science—it was about economics.
What Seed Oils Do to the Body
Seed oils are high in omega-6 fatty acids. While we do need some omega-6s, the average American now consumes 10–20 times more omega-6 than omega-3s, creating a serious imbalance. This imbalance is strongly linked to chronic inflammation, insulin resistance, and increased risk of metabolic disease.
To make matters worse, seed oils are chemically unstable. When heated—especially in deep fryers—they oxidize, creating toxic byproducts called aldehydes that damage cells and DNA . This is one of the reasons fried fast food is so harmful.
The French Fry Problem
Let’s take the perfect example: french fries.
The average American eats about 17 pounds of fries per year. [Newsweek, 2025] On their own, white potatoes are already a high-glycemic food, meaning they cause sharp spikes in blood sugar (a medium potato equals about 9.5 teaspoons of sugar once digested). When you deep fry those potatoes in seed oils, the damage multiplies.
Now you’re combining:
- A high-glycemic carb (potatoes → sugar in the bloodstream)
- Toxic oxidized oils (aldehydes and free radicals from overheated seed oils)
The result? A blood sugar rollercoaster paired with inflammatory fats—a recipe for metabolic disaster. This is why fried fast foods are so strongly associated with obesity, heart disease, and type 2 diabetes.
And yes—there is life after fries. Avoiding the deep-fried restaurant versions is an important step in a better health journey, but you don’t have to give them up entirely. I sometimes make fries in my convection oven using avocado oil, and they come out delicious, crispy, and satisfying—a completely different (and far healthier) food than the fast-food version
Why Clean Saturated Fats Are Different
Here’s the good news: not all fats are created equal. Clean saturated fats—like grass-fed butter, ghee, beef tallow, or coconut oil—are stable at high heat and do not oxidize the way seed oils do. They’re also satiating, help regulate appetite, and support hormone and brain health.
When paired with nutrient-dense whole foods—think grass-fed steak with roasted broccoli, or eggs with sautéed spinach—these fats provide sustainable energy and nourishment for the body. Unlike fried carbs plus seed oils, clean fats + protein + fiber actually help stabilize blood sugar and reduce cravings.
The Bottom Line
Saturated fats were never the villains. The real problem has been the shift to cheap, unstable seed oils combined with the rise of highly processed, carbohydrate-heavy diets. Our ancestors thrived on natural fats because they were whole, stable, and nourishing. We can too.
So next time you’re cooking, ditch the canola or soybean oil. Reach for butter, ghee, olive oil, coconut oil, or tallow instead. And instead of pairing fats with refined carbs like fries or donuts, enjoy them with vegetables and quality protein.
Your body—and your long-term health—will thank you.
Need help rethinking your fat choices?
Let’s talk! Book a free call with me, and we’ll look at your current diet, identify hidden sources of harmful seed oils, and find simple swaps that bring more balance and energy to your life.