Healthy Fat 101: Seven Benefits of Eating Real Saturated Fat
A Big Fat Wakeup Call
Discover why your body needs real saturated fat, including grass-fed beef, how dietary fat guidelines can mislead us and 7 evidence-backed health benefits.
For decades, I believed the low-fat story everyone was told:
“Fat is bad, saturated fat is dangerous, and margarine or seed oils were the “heart-healthy” choice.”
I tried to follow the rules, trusted the experts and assumed the science was settled.
Then I discovered something:
Fat isn’t inherently bad. In fact, natural fats are essential.
Our bodies evolved to use them, and depriving ourselves of them has real consequences.
Among these natural fats are
Grass-Fed beef
Butter
Eggs
Coconut oil
All providing the types of saturated fats and nutrients humans have relied on for millennia. Learn more about how we raise our grass-fed beef to understand why this matters for health.
How Did We Receive The Wrong Information
The low-fat era began with Ancel Keys and his 1960s “Seven Countries Study,” which claimed saturated fat caused heart disease.¹
His conclusions influenced government guidelines and public perception, but later analysis raised serious questions about his data selection.
Meanwhile, long-term studies like the Framingham Heart Study found that higher saturated fat intake did not necessarily correlate with higher cholesterol or worse cardiovascular health.²
The Shift from Real Fats to Industrial Seed Oils
Historically, most dietary fat came from butter, tallow, lard, coconut oil and grass-fed meats — fats our bodies are evolutionarily adapted to use.
Today, most fat comes from processed seed oils such as soybean, canola and sunflower oil.
These oils are refined, heated and chemically treated, unlike natural fats. That shift may contribute to modern health issues because our bodies are less able to process them efficiently.
Grass-fed beef, in particular, provides a natural, nutrient-dense source of saturated fat and other essential nutrients, making it an important part of a balanced diet.
For more details on its benefits, check out the science-backed benefits of grass-fed beef.
The 7 Science-Backed Benefits of Saturated Fat
Here’s why these natural fats, including those from grass-fed beef, are essential:
Supports Cardiovascular Balance
Saturated fat helps regulate lipoprotein(a) (Lp(a)), a genetic cardiovascular risk factorBone Health & Calcium Metabolism
Saturated fats support calcium absorption and utilization, which is critical for strong bones.Liver Protection
Natural saturated fats can help protect the liver from toxins, medications, and oxidative stress.Lung Function & Surfactant
Lung surfactant relies heavily on saturated fatty acids to keep airways functioning properly.⁵Brain Structure & Function
Your brain is largely composed of saturated fats and cholesterol. Adequate intake supports cognition, mood regulation, and neural communication.Nerve Signaling & Hormone Regulation
Certain saturated fats act as signaling molecules, helping regulate insulin and other metabolic hormones.Immune System Strength
Lauric and myristic acids in natural fats help white blood cells recognize and neutralize pathogens.
Including grass-fed beef in your diet alongside other natural fats like butter, eggs and coconut oil ensures your body receives these essential nutrients and bioactive compounds.
What This Means for Real Food
Choosing natural saturated fats over industrial seed oils can lead to:
More stable energy
Reduced cravings
Better digestion
Enhanced cognitive clarity
Grass-fed beef fits naturally into this approach, supplying bioavailable saturated fat and essential nutrients. For a deeper look at its health impact, read the science-backed benefits of grass-fed beef.
The Bottom Line
Real, natural saturated fat — including grass-fed beef — is essential for human health. Fears around fat appear to have been exaggerated, and replacing it with industrial oils does not improve health.
As Michael Pollan advises:
“Don’t eat anything your great-grandmother wouldn’t recognize as food.”
Now ya know…AGAIN !!
- Jim
References
1. “Ancel Keys and the Seven Countries Study.” Wikipedia. (link)
2. “Reducing saturated fat intake lowers LDL‑C but increases Lp(a) levels in African Americans: GET-READI trial.” PubMed. 2023. (link)
3. How we raise our grass-fed beef. The North Coast Ranch. (link)
4. “Lipoprotein(a) Response to Dietary Saturated Fat Reduction.” Nutrients. 2025. (link)
5. “Pulmonary surfactant.” Wikipedia. (link)
6. Science-backed benefits of grass-fed beef. The North Coast Ranch. (link)