Saturated Fat Benefits: Why Real Fats Support Hormones, Gut Health & Energy

Saturated Fat Is Making a Comeback

If you’ve ever tried a low-fat diet, only to find that you’re empty feeling and hangry the whole time, then you know what it feels like for your body to be telling you it needs something else—and that something is fat. Confusing when you’ve been told it’s bad for you!

Saturated fat has been blamed for our country’s health problems for a long time, but it turns out a lot of the fear was based on misinformation. The real problem isn’t the fats in whole foods, but the industrially processed fats in convenience foods that harm our health. (6)

Recently, Health and Human Services Secretary Robert F. Kennedy Jr. shook things up with a fresh take on the food pyramid—highlighting saturated fats like meat and dairy, while cutting back on grains. (1)

So, what’s the truth about saturated fat? Let’s get into it.

What Saturated Fat Is (and What It Isn’t)

We’ve been trained to avoid foods with saturated fats, but the truth is they are found naturally in animal foods and some plant foods, and they have important nutrients our bodies need. It’s actually trans fats--like hydrogenated oils--we want to avoid. Some healthy sources of saturated fat are:

Butter and ghee
Tallow and lard
Meat
Full-fat dairy
Eggs
Coconut oil
Chocolate

Keep in mind--not all saturated fats are created equal. The source matters. Grass-fed, natural, and unrefined ingredients nourish us best.

The History, Shortened

Remember the fat-free craze? Marketing made saturated fat the villain for decades, while promoting processed foods full of trans fats and refined sugars and carbs like margarine, soda, and countless snack foods—leading to an epidemic of obesity and illness.

Now, we know better. We can look at any traditional culture and see that the healthiest people have eaten a balanced variety of fats and plants, and little to no processed foods. And now we have research to support the truth. (6)

The Real Enemy: Why Trans Fats Are Worse (but Still Matter)

Saturated fats were never the real bad guy--processed foods were. And the worst offender? Trans fats. These are made by adding hydrogen to oils so they stay solid, and for years they were in everything from cookies to fries. They’ve been banned in the U.S. and many other countries because of serious health risks, but here’s the catch: they can still sneak into some snacks.

The good news? You don’t need to stress—just stick to whole foods and skip anything with mystery ingredients. Do a little research, trust your body, and don’t fall for flashy marketing. And most importantly—don’t pressure yourself to be perfect. You’re on the right path and you’re doing your best.

Benefits of Saturated Fat

Studies show that along with a balanced diet and lifestyle, saturated fat has a ton of health benefits. It:

Supports hormones and fertility. Fats are the building blocks for hormones and are linked to supporting healthy fertility. (9) They’re great in collaboration with the herbs in our Fertili Boost formula for reproductive support.
Supports the brain and nervous system function. Our brain is made up mostly of fat, and it depends on healthy fats in our diet to keep communication flowing smoothly throughout our bodies. (9)
Supports cell structure + healthy skin. Saturated fat helps our skin stay hydrated and lubricated. (10) And our skin loves pairing edible fats with topical fats like body butters.
Supports heart health. Contrary to outdated belief, good saturated fats are heart-healthy. (6)
Helps absorb vitamins A, D, E, and K. Our bodies need healthy fats to make the most of these important vitamins that we depend on to live! Our Cod Liver Oil is a supportive source.
Improves satiety and steady energy. Saturated fat helps us feel full and calm between meals and not need to snack constantly.
More stable for cooking. These fats tend to be heat-stable, making them healthier for cooking.

Practical Takeaways: What to Do Starting Today

We all need some saturated fat to be healthy, but how much each of us needs and from what sources will differ. Listen to your body to learn what’s best for you. Notice how you feel when you eat (or skip) saturated fat: energy, hunger, mood, cravings.

A few simple tips:

Be patient as you retrain your brain to embrace saturated fats from real food.
Avoid trans fats and heavily processed oils as much as possible.
Build meals around protein + fiber + real fats for stable energy. Our Wholesome Real Foods Cookbook is here to help!
Use saturated fats for cooking and use other minimally processed oils (like olive oil) for lower heat purposes.
Fats are only one piece of the puzzle. A good balance of fruits, vegetables, whole grains, exercise, and hydration is the medicine.

Conclusion: Saturated Fat Is Our Friend

It's relieving when we take the confusion out of healthy eating by focusing on whole, unprocessed foods—including saturated fat. When we make the time to listen, we find our bodies usually know what’s best for us. Keep it simple, keep learning, trust yourself, and choose nourishment over fear. You've got this, and we’re here to support your journey.

Disclaimer - This blog post is provided for educational and informational purposes only and does not constitute providing medical advice or professional services and its statements have not been evaluated by the FDA. The information provided should not be used for diagnosing or treating a health problem or disease. Always seek the advice of a qualified health care provider regarding a specific medical condition.

Sources:

1. RFK Jr.’s new dietary guidelines end 'the war on saturated fats' : Shots - Health News : NPR https://www.npr.org/2026/01/07/nx-s1-5667021/dietary-guidelines-rfk-jr-nutrition

2. The truth about fats: the good, the bad, and the in-between - Harvard Health https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

3. There Is More Than Meets the Label: Rethinking Saturated Fat and Cardiovascular Health - PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC12095710/

4. Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review - PubMed https://pubmed.ncbi.nlm.nih.gov/32562735/

5. Saturated Fat: Part of a Healthy Diet - PubMed https://pubmed.ncbi.nlm.nih.gov/30084105/

6. A short history of saturated fat: the making and unmaking of a scientific consensus - PMC https://pmc.ncbi.nlm.nih.gov/articles/PMC9794145/

7. Saturated Fat and Health: Recent Advances in Research - PMC

https://pmc.ncbi.nlm.nih.gov/articles/PMC2974200/

8. Why Saturated Fat Is Healthy | Wiseman Health https://wisemanhealth.com/why-saturated-fat-is-healthy/

9. Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review - ScienceDirect https://www.sciencedirect.com/science/article/pii/S0735109720356874

10. The Beauty Benefits of Saturated Fat - Hand & Stone Massage and Facial Spa https://handandstone.ca/the-beauty-benefits-of-saturated-fat/