From the Guidelines
The daily fat intake threshold beyond which adverse health effects may occur is generally considered to be above 35% of total daily calories, with saturated fats limited to less than 10% of daily calories and trans fats avoided as much as possible, as recommended by the most recent and highest quality study 1.
Key Considerations
- Total fat intake should not exceed 35% of total energy, with a lower intake of less than 30% potentially beneficial for weight loss in overweight individuals 1.
- Saturated and transunsaturated fatty acids should be limited to less than 10% of total daily energy, with a lower intake of less than 8% potentially beneficial if LDL-C is elevated 1.
- Monounsaturated and polyunsaturated fats, found in foods like olive oil, nuts, and fatty fish, are healthier options and can comprise the majority of fat intake, with up to 10% of total daily energy from polyunsaturated fatty acids recommended 1.
- Individual needs may vary based on age, sex, weight, activity level, and overall health status, so some people may need to consume less fat, particularly those with specific health conditions like heart disease or liver problems.
Fat Intake Recommendations
- Limit saturated fats to less than 10% of daily calories, approximately 22 grams on a 2,000-calorie diet 1.
- Avoid trans fats as much as possible, with an intake of less than 1% of total energy from natural origin and no intake from industrial origin recommended 1.
- Choose healthier fat sources, such as monounsaturated and polyunsaturated fats, found in foods like olive oil, nuts, and fatty fish, to comprise the majority of fat intake 1.
- Monitor carbohydrate consumption and increase dietary fiber intake to facilitate near-normal long-term glycaemic control 1.
From the Research
Daily Fat Intake Threshold
The daily fat intake threshold beyond which adverse health effects may occur is a topic of ongoing debate.
- Studies have shown that dietary guidelines often recommend limiting relative fat intake to <30% of total daily energy, with saturated and trans fatty acids contributing no more than 10% 2, 3.
- A scoping review of current guidelines on dietary fat and fat quality found that quantitative range intake recommendations for daily total fat intake included boundaries from 20 to 35% of total energy intake (TEI) 4.
- The Institute of Medicine (IOM) did not set tolerable upper intake levels (ULs) for trans fat, saturated fat, and cholesterol because any intake level above 0% of energy increased LDL cholesterol concentration and these three food components are unavoidable in ordinary diets 5.
- A 2-year trial comparing the effectiveness and safety of weight-loss diets found that a Mediterranean or low-carbohydrate diet may be effective alternatives to a low-fat diet, with more favorable effects on lipids and glycemic control 6.
Key Findings
- Current dietary guidelines concerning fat intake are not supported by all observational results 2.
- Diets with adequate energy providing less than 30% of energy from fat are sufficient to promote normal growth and normal sexual maturation 3.
- The association between dietary fat and chronic diseases such as heart disease and cancer is still under debate 3.
- Fat-modified foods play a more important role in the diets of consumers with low-fat intakes 3.