17. Rethinking Fat: From Demonization to Precision Nutrition

Painted by AI

Over the past few articles, we’ve walked through the metabolic maze of lipids, sugar, and carbohydrates. Now it’s time to complete the macronutrient trilogy — carbohydrates, fats, and proteins.

An optimal diet isn’t built on cutting any one macronutrient. It’s about harmony between all three.

And with scientific understanding evolving rapidly, it’s time we updated what we think we know about fat and protein.

1. Fat, the Misunderstood Nutrient

From the “cholesterol panic” of the 1980s to the low-fat craze that followed, few nutrients have been as misunderstood — or vilified — as fat.

In earlier entries, I unpacked the real culprit behind rising lipid panels. Spoiler: it’s not fat. It’s sugar.

So what is fat, really? Which fats are helpful, and which are harmful? How do we consume fat in a way that fuels us, instead of burdening our metabolism?

Let’s clear the air.

2. What Is Fat, Exactly?

Chemically, fat is called triglyceride — a glycerol backbone bound to three fatty acids.

The game-changer lies in those fatty acid “tails.” These determine the fat’s structure, stability, and most importantly — its behavior inside the human body.

So rather than asking “Should I eat fat?” the better question is, “What kind of fatty acids am I consuming?”

3. Types of Fatty Acids — And How They Affect Us

Fatty acids fall into three main categories:

(1) Trans Fats

• Sources: Industrial hydrogenated oils, margarine, deep-fried snacks, some baked goods and creamers.
• Properties: Highly stable but biologically disruptive; hard to metabolize, damages cell membranes.
• Impact: Increases LDL (“bad”) cholesterol, lowers HDL (“good”) cholesterol, promotes inflammation.
• Verdict: Avoid completely. WHO recommends intake below 1% of total calories, preferably zero. The U.S. banned industrial trans fats in 2018.

(2) Saturated Fatty Acids (SFA)

• Sources: Animal fats (lard, butter), coconut oil, palm oil.
• Properties: Solid at room temperature; very stable.
• Controversy: Once blamed for heart disease, but recent research shows mixed results. Effects depend on food source and overall diet context.
• Verdict: Moderate intake is acceptable — favor natural, unprocessed sources.

(3) Unsaturated Fatty Acids (UFA) Split into two subtypes:

• Monounsaturated Fats (MUFA)
• Sources: Olive oil, avocado, camellia oil, nuts (hazelnuts, macadamias, pecans, almonds, cashews).
• Properties: Relatively stable, resistant to oxidation.
• Benefits: Improves lipid profile, anti-inflammatory, a cornerstone of the Mediterranean diet.
• Verdict: A preferred source of daily fat.
• Polyunsaturated Fats (PUFA) Divided into:
• Omega-3s: EPA and DHA from deep-sea fish, flaxseed, chia seeds. Anti-inflammatory, protects brain and heart — often underconsumed.
• Omega-6s: Linoleic acid from corn, soybean, sunflower oils — often overconsumed and pro-inflammatory in excess.

Though both are essential, the typical modern diet skews Omega-6 to Omega-3 at ratios of 20:1 or worse. Ideally, that ratio should be between 1:1 and 4:1.

Note: Omega-6s aren’t inherently inflammatory — but when they overwhelm Omega-3s, they tip the body toward chronic inflammation.

The takeaway: the only truly harmful fats are trans fats. All others have a role to play — but balance is everything.

4. The Metabolic Elegance of Fat

Fat metabolism is like a quiet stream — steady, long-lasting, non-disruptive.

Compare it to sugar:

• Glucose: Fast energy, spikes insulin, excess turns to stored fat in the liver and around organs.
• Fat: Enters bloodstream as chylomicrons, gets stored in muscles or adipose tissue, then slowly burned. Keeps blood sugar stable and energy flowing.

This smooth metabolic shift is the foundation behind:

• Intermittent fasting (e.g. 16:8)
• Low-carb diets
• Endurance-based exercise

In each case, when glucose runs low, the body switches to fat as its main energy source. The result? More stable blood sugar, lower insulin, reduced inflammation.

Our ancestors relied on this mechanism — chasing prey for hours without snacks, fueled entirely by fat oxidation. That evolutionary system still lives within us. We just have to stop using the wrong fuel.

5. The Prime Life Ratio: My Ideal Fat Profile

Based on research and personal trial, here’s the fat ratio I aim for:

• Saturated fats: 25% of total fat intake
• Monounsaturated fats (MUFA): 50%
• Polyunsaturated fats (PUFA): 25%
• Within PUFA, Omega-6:Omega-3 = 1:1 to 4:1

But most modern diets are wildly out of sync:

• Excess saturated fat from heavy animal-product consumption
• Insufficient MUFA from high-quality oils and nuts
• Rampant overconsumption of Omega-6 (corn and soybean oil)
• Underconsumption of Omega-3 (deep-sea fish, seeds)

High-sugar diets worsen things by converting excess glucose into palmitic acid — a saturated fat linked to inflammation.

This imbalance is a quiet driver of chronic inflammation and accelerated aging.

6. Practical Guidelines: How to Eat Fat the Right Way

(1) Ditch the “high-carb low-fat” myth: Avoid sugar, welcome good fats.

(2) Source matters.

• Prioritize whole food fats — avocados, nuts, extra virgin olive oil.

(3) Skip high-heat frying.

• Oils with low smoke points (e.g. flaxseed oil) degrade into toxic compounds like acrolein.

(4) Be mindful of animal vs. plant fat.

• Animal fats are stable but rich in saturated fat — use sparingly.
• Plant oils can be great — but avoid those skewed toward Omega-6 (e.g. soybean, corn oil).

In Summary: Fat Is Not the Enemy

Fat is fuel. Fat is structure. Fat is signal.

High-quality fats energize us, stabilize our metabolism, and even support cognitive clarity.

Our ancestors evolved to thrive on fat. So should we.

If we get the types — and ratios — right, fat becomes one of the most powerful tools in our Prime Life arsenal.

Disclaimer: This article does not constitute medical advice. It reflects personal studies, researches, practices and experiences, and is for reference only. For medical guidance, please consult a physician or qualified healthcare professional. Intervention recommendations are geared toward generally healthy individuals. If you have existing health conditions, always follow your doctor’s instructions.

References:

[1] Restrepo, Brandon J., and Mark L. Unsal. “The Demise of Artificial Trans Fat: A History of a Public Health Achievement.” Journal of the American Heart Association, vol. 10, no. 17, 2021

In 2015, the U.S. Food and Drug Administration (FDA) revoked the “Generally Recognized as Safe” (GRAS) status of partially hydrogenated oils (PHOs) and required food manufacturers to phase them out. After a three-year transition period, the ban took effect in June 2018, prohibiting PHOs from being used as food ingredients (the handful of delayed exemptions expired in 2020).

[2] Institute of Nutrition and Health, Chinese Center for Disease Control and Prevention. “Beware of Trans-Fatty Acids.” ChinaCDC.cn, 10 Mar. 2023.

[3] National Health Commission of the People’s Republic of China. GB 10765–2021. National Food Safety Standard: Infant Formula. 2021.

The Chinese government has become increasingly attentive to the health risks posed by trans-fatty acids and is strengthening oversight through a step-wise mix of regulations and guidelines. Although China has not yet imposed a blanket ban on partially hydrogenated oils (PHOs) across all foods — as the United States has done — it has introduced several restrictive policies:

a. Dietary guidance and product-specific bans

1. The Dietary Guidelines for Chinese Residents (2022 edition) advise limiting trans-fat intake to less than 1 % of total energy, roughly no more than 2 g per day.
2. China’s National Food Safety Standard: Infant Formula (GB 10765–2021) explicitly prohibits the use of hydrogenated oils and fats as ingredients, protecting infants and young children from trans-fat exposure.

b. Labelling requirements

1. Under the Nutrition Labelling of Pre-packaged Foods standard (GB 28050–2011), in force since 2013, any product that contains hydrogenated or partially hydrogenated oils must declare its trans-fat content on the Nutrition Facts panel.
2. If a food contains less than 0.3 g of trans fat per 100 g, the value may be declared as “0 g,” but consumers are advised to scrutinize the ingredient list for terms such as “hydrogenated vegetable oil” to avoid being misled by a “zero trans fat” claim.

Overall assessment China’s stance toward trans fats is one of clear vigilance: national dietary guidelines set a firm limit (< 1 % of energy), and PHOs are already banned in certain high-risk products (e.g., infant formula). Additional tightening of regulations is likely, paving the way for the eventual complete elimination of industrial trans fats nationwide.

[4] de Souza, Russell J., et al. “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.” BMJ, vol. 351, 2015, h3978.

[5] Astrup, Arne, et al. “Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations.” Journal of the American College of Cardiology, vol. 76, no. 7, 2020, pp. 844–857.

[6] Padian, Nita S., et al. “Dietary fat and heart disease: guidelines revisited.” The Lancet, vol. 388, no. 10040, 2016, pp. 2057–2058

[7] MPOC (Malaysian Palm Oil Council). “The Importance of Vegetable Oil Blending.” Nutrition and Health, 11 Aug. 2021

[8] World Health Organization. Healthy diet. WHO Fact Sheet, updated 29 April 2020.

[9] Joint FAO/WHO Expert Consultation. Fats and Fatty Acids in Human Nutrition. FAO Food and Nutrition Paper 91, 2010

[10] Simopoulos, Artemis P. “The importance of the ratio of omega-6/omega-3 essential fatty acids.” Biomedicine & Pharmacotherapy, vol. 56, no. 8, 2002, pp. 365–379

[11]Harvard Health Publishing. “No need to avoid healthy omega-6 fats.” Harvard Heart Letter, 20 Aug. 2019