Dietary changes from a diet high in saturated animal fats to plant-based unsaturated fats can influence long-term disease risk. Research has shown that diets high in plant-based unsaturated fats are associated with a lower risk of type 2 diabetes and cardiovascular disease. Swapping butter for plant-based oils like olive or avocado oil is a simple way to transition from saturated to unsaturated fats. Recent findings published in Nature Medicine confirm that diets high in unsaturated plant fats, such as the Mediterranean diet, are linked to reduced rates of type 2 diabetes and cardiovascular disease. This research could provide targeted dietary advice to individuals who would benefit most from changing their eating habits.
In a study led by researchers from Chalmers University of Technology, data from the DIVAS trial, a dietary intervention randomized control trial, was analyzed to examine the impact of swapping saturated fats with unsaturated fats on blood lipid composition. The study involved 195 participants who were divided into three groups, with one group consuming a diet high in saturated animal fats while the other groups consumed diets high in monounsaturated or polyunsaturated plant-based fats. Results showed that a high intake of unsaturated plant fats and a low intake of saturated animal fats could lead to a healthier blood fat profile, as indicated by a scoring system known as the multi-lipid score (MLS). Participants with higher MLS scores had a significantly reduced risk of developing cardiometabolic diseases compared to their peers.
While the study demonstrated the potential health benefits of consuming more unsaturated plant fats, it also had limitations, such as a lack of independent research to validate effect sizes on all metabolites and limited generalizability due to the primarily European ancestry of participants. Nonetheless, experts emphasize the importance of incorporating healthy fats into the diet, as fats play a crucial role in supporting cellular function and brain health. Plant-based sources of fats are generally considered healthier than animal-based saturated fats, as they are associated with reduced inflammation and a lower risk of heart disease, stroke, type 2 diabetes, and certain cancers.
The Dietary Guidelines for Americans recommend limiting saturated fat intake to less than 10% of total daily calorie intake, yet a significant percentage of adults in the US exceed this recommendation on a regular basis. Foods like deli sandwiches, burgers, and dishes containing saturated animal fats are among the top contributors to excess saturated fat intake. To reduce saturated fat consumption, individuals can make simple swaps such as replacing cheese with nuts, seeds, or avocado, and using cooking oils high in unsaturated fats like olive or avocado oil instead of butter. It is essential to choose plant-based oils that are high in monounsaturated fats for optimal health benefits.
When transitioning to a diet high in plant-based unsaturated fats, experts recommend making gradual and sustainable changes over time. Increasing consumption of vegetables, fruits, whole grains, nuts, seeds, and legumes while reducing intake of animal-based foods can help individuals shift toward a healthier dietary pattern. Swapping out butter for plant-based spreads in sandwiches and using oils like canola, corn, safflower, sunflower, and soybean as alternatives to butter can also contribute to a healthier fat profile. Making small, simple changes to incorporate more unsaturated fats into the diet can have a positive impact on long-term health outcomes related to cardiometabolic diseases.
