Fat Metabolism Deep Dive: Saturated, Mono, and Poly Fats Explained
Prof. Ben Bikman (36 minutes)
Published by: Ben Bikman - 14 Mar 2025
Dr. Ben Bikman’s Metabolic Classroom lecture this week explores fat metabolism and the differences between saturated, monounsaturated, and polyunsaturated fats. He begins by explaining that fat is more than just stored energy—it serves as fuel, structure, and biochemical signaling molecules. He categorizes fats based on saturation state, detailing how each type influences metabolism and health outcomes. Saturated fats (found in butter, coconut oil, and animal fat) are stable and non-reactive, making them efficient energy sources. Monounsaturated fats (found in olive oil and avocados) are slightly more flexible and commonly stored in fat cells. Polyunsaturated fats (PUFAs), such as omega-3 and omega-6 fats, play an important role in cell signaling but are highly prone to peroxidation, leading to inflammation and oxidative stress—especially when consumed from refined seed oils like soybean and corn oil.
Dr. Bikman then discusses how the body metabolizes and stores different fats. Long-chain saturated fats can be stored or burned for energy, while medium- and short-chain saturated fats (found in coconut oil and dairy) bypass traditional fat storage pathways and are rapidly burned for energy, often increasing ketone production. Monounsaturated fats (like oleic acid from olive oil) are the most abundant in human fat cells, showing the body's preference for this fat type. However, PUFAs, particularly linoleic acid from seed oils, are problematic because they are prone to peroxidation, contributing to inflammation and metabolic dysfunction.
Debunking Saturated Fat Myths on a Ketogenic Diet
Dr Bret Scher (9 minutes)
Published by: Metabolic Mind - 30 Jul 2024
Key Highlights
Introduction to Saturated Fat and Mental Health: Unpacking the myths and truths about saturated fats and their impact on health.
The Flexibility of Ketogenic Diets: The keto diet involves achieving a state of ketosis. There are various dietary patterns that can shift the body's fuel source from glucose to ketones, and it is not necessary to consume saturated fat if one prefers not to.
Saturated Fat Health Implications in Ketosis: Saturated fat in a high-carb diet, often found in processed foods like pizza and desserts, can lead to poor health outcomes. However, in a whole foods, low-carb ketogenic diet, saturated fat is consumed with nutrient-dense foods, and the body burns the fat as fuel, leading to improved metabolic health. There is no quality evidence proving that eating saturated fat on a keto diet would be harmful.
Evidence-Based Analysis: A review of various studies and meta-analyses exploring the link between saturated fat intake and heart disease risk, with insights into the quality and limitations of the evidence.
Research Insights: Most studies linking saturated fat to heart disease involve high-carb diets. In contrast, research on ketogenic diets shows significant metabolic improvements and reduced cardiac risk, highlighting the importance of dietary context.
