Saturated Fats: Dietary Guidelines

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Saturated Fats: Dietary Guidelines

9 Jul 2023

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What are the saturated fats guidelines by various organizations worldwide?

Institute of Medicine (IOM): As low as possible (concerns for elevated risk of Coronary Heart Disease).
American Heart Association (AHA): Less than 5% to 6% of total calories daily.
DASH Diet: Less than 6% of total calories daily.
Govt of India (National Institute for Nutrition, ICMR): Less than 8% to 10% of total calories daily.
USDA Dietary Guidelines (USDA): Less than 10% of calories daily.
World Health Organization (WHO): Less than 10% of calories daily.

Institute of Medicine (IOM)

In 2006, Institute of Medicine (IOM) published DRI: Dietary Reference Intakes, an encyclopedic, 1330 page report on macro- and micro-nutrients. On Page 70, they recommend that dietary intake of all three of these be minimized: cholesterol, trans fats and saturated fats. For more information, see Trans Fats, Saturated Fats and Heart Disease & Cholesterol.

Source: (2006) DRI: Dietary Reference Intakes, 1330 pages.

Why does IOM recommend minimal intake of dietary cholesterol, trans fats and saturated fats? Because all three are linked to increased total and LDL cholesterol levels, which in turn are linked to elevated risk for CHD (Coronary Heart Disease):

Source: (2006) DRI: Dietary Reference Intakes, 1330 pages.

A video by Dr Greger that echoes IOM's recommendations:

(2011) Trans Fat, Saturated Fat, & Cholesterol: Tolerable Upper Intake of Zero

(2 mins) Transcript. Dr Greger's summary: "The intake of trans fats, which come mostly from junk food and animal products; saturated fat, mostly from dairy products and chicken; and cholesterol, coming mostly from eggs and chicken, should be as low as possible."

(2020) American Heart Association

AHA recommendations for saturated fats:

"If you need to lower your blood cholesterol, reduce saturated fat to no more than 5 to 6 percent of total calories."

Source: AHA Guidelines (2020)

(2015) USDA Dietary Guidelines

USDA 2020 Dietary Guidelines for Americans echoes the recommendations by Institute of Medicine / National Academy of Medicine:

Source: (2020) Dietary Guidelines for Americans (2020-2025) by USDA

USDA Guidelines (2015—2020):

"Intake of saturated fats should be limited to less than 10 percent of calories per day."

Source: Saturated Fats (USDA Guidelines for 2015-2020).

Can adults thrive without saturated fats? Yeah! Totally! USDA Guidelines assure us:

"Individuals 2 years and older have no dietary requirement for saturated fats!"

World Health Organization (WHO)

WHO recommendations for saturated fats:

"It is suggested that the intake of saturated fats be reduced to less than 10% of total energy intake."

Source: Healthy Diet for Adults (WHO, 2020).

National Institue of Nutrition, ICMR, India

Source: Dietary Guidelines for Indians by National Institute of Nutrition, ICMR, India (2011).

Excerpts:

Adults need to be cautioned to restrict intake of saturated fat (butter, ghee and hydrogenated fats) and cholesterol (red meat, eggs, organ meat). Excess of these substances could lead to obesity, diabetes, cardiovascular disease and cancer."

"Fats from coconut oil, vanaspati, animal fats (gheeand butter) and animal foods like milk, milk products and meat provide saturated fatty acids. The short and medium chain saturated fatty acids present in ghee, butter and coconut oil are easily digested and absorbed and are therefore, good for infants and young children. However, high intake of saturated fatty acids increases atherogenic risk and their intake should be limited in adults."

"One can reduce both saturated fat and cholesterol intake by limiting the consumption of high-fat animal foods like butter, ghee, meat, egg and organ meats and consuming low fat (skimmed) milk instead of whole milk."

"Saturated fatty acids are known to increase serum total and LDL-cholesterol levels, reduce insulin sensitivity and enhance thrombogenicity and increase CVD risk. Therefore, SFA intake should not exceed 8-10% of total energy."

"Current evidence indicates that saturated fatty acids and a high intake of trans fatty acids may increase the risk of heart disease."

DASH Diet

DASH Diet recommends less than 6% intake of saturated fats. See DASH Eating Plan: An Eating Pattern for Diabetes Management by Amy Campbell, Diabetes Spectr. 2017 May; 30(2): 76–81.

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