For me, it started in 1987, when I began my bachelor’s degree in nutrition at the Hebrew University. In courses in biochemistry, physiology and human nutrition, the message was sharp and clear: Fat is bad. Saturated fat is really bad. And cholesterol? Almost a dirty word.
Fat, they taught us, causes heart attacks, clogs arteries, leads to strokes and a long list of diseases. And what is good? Carbohydrates. And lots of them. Especially whole and complex carbohydrates.
The approach was to build a menu with a low and measured percentage of fat, to prefer fat from plant sources, and to increase carbohydrate consumption. And this was not presented as an opinion or a trend. It was scientific truth, backed by studies, graphs and tables. At least that’s how it looked at the time.
Hard to admit we were wrong
All those studies on which this doctrine was based were written decades before I studied. And I, like many others, continued to spread the message: In articles, lectures, in the clinic and in courses. Saturated fat is bad. Stay away.
Until one day, about 15 years later, a friend told me he was following a Paleo diet. A lot of meat, almost no carbohydrates. His blood tests improved dramatically. My response was unequivocal: That can’t be. But then more people came. And more testimonies. And later, studies as well.
At first it was hard to say “we were wrong.” Maybe it was even harder to admit that “we misled.” But science advances, and knowledge that was considered self-evident for decades began to crack. Slowly, perceptions about the causes of heart disease changed, and accordingly the material taught today in universities is no longer identical to what was taught then.
How did this happen? The history of the fear of fat
The 1950s
Researcher Ancel Keys publishes observational studies that find a connection between saturated fat and cholesterol consumption and heart disease. The hypothesis that fat is the main cause of the disease begins to gain momentum.
The 1960s and 1970s
The theory becomes policy. The Seven Countries Study strengthens the connection between saturated fat, cholesterol and heart disease, and becomes the basis for official dietary guidelines.
The 1980s
The low-fat era. The public and medicine adopt the approach, while sugar and processed carbohydrate consumption rises. Recommendations to reduce fat become entrenched despite the lack of long-term trials.
The 1990s
A distinction begins to be made between types of fats. It becomes clear that trans fat is particularly harmful, while the link between saturated fat and heart disease is less unequivocal.
The 2000s
Low-carbohydrate diets enter clinical research. Trials show improvements in triglycerides and HDL even with a high-fat diet.
2010–2015
Broad meta-analyses find no significant association between saturated fat and heart disease or cardiac mortality.
Recent years
The emphasis shifts from fat percentages to food quality. In the PURE study, saturated fat consumption did not increase mortality, while high carbohydrate consumption was linked to increased risk.
So is it allowed to eat meat and eggs without limitation?
Public health policy changes slowly. Sometimes it relies on old perceptions even when science has already advanced.
Yes, this includes Israel as well, where food products are still marked with a large red label because of saturated fat.
The upcoming update of the American dietary guidelines, one of the most influential documents in the world, is expected to signal a change.
According to reports, the emphasis will move from focusing solely on saturated fat to a broader approach that focuses on processed food, empty carbohydrates and overall dietary quality.
That is, less counting of fat percentages and more questions like: How processed is the food, what is its source, and what is its nutritional value?
So is it allowed to eat meat and eggs without limitation?
No. But you do need to keep an open mind.
The fact that the fear of saturated fat was exaggerated for years does not mean that all animal-based food is free. Modern research does not say that “fat is good” or that “meat is the solution,” but that the picture is far more complex.
The connection between diet and heart disease depends on the overall context: Food quality, degree of processing, the amount of vegetables and fiber, physical activity, and overall caloric balance. Meat and eggs can be part of a healthy diet, especially when they are unprocessed and do not come at the expense of vegetables, legumes and natural foods. In contrast, processed meat, ultra-processed food and a calorie-dense, low-quality diet will remain problematic, even if they are low in fat.
The conclusion of recent years is not to remove limitations, but to change the point of view. Less obsession with fat and cholesterol, and more attention to empty carbohydrates, industrial food, additives and preservatives.
In the end, the important question is not how much fat is on the plate, but how close our food is to real food.