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Head of the Oils and Fats Department at the Food Industries and Nutrition Research Institute, National Research Centre.
Every decade, platforms pick a new 'culprit' to put on the chopping block; sometimes it's butter, other times vegetable oils, and then carbohydrates. Headlines shift, and 'dietary advice' clashes, leaving consumers bewildered by their food choices, facing a riddle: What should I eat? And who should I trust?
The real dilemma isn't the food itself, but the 'narrative' surrounding it. Between laboratories producing sound knowledge, media chasing sensationalism, and marketing selling illusions behind glossy images, we've lost our way. Therefore, we must reclaim the authority of science to distinguish between 'noise' and 'truth'.
It's a common misconception that "science changes its mind every day." The truth is, science doesn't contradict itself; rather, it advances and its evidence accumulates:
In the digital age, a new challenge has emerged: the 'cacophony of voices.' Platforms have become arenas where those who 'speak without expertise' take the stage, using fear-mongering rhetoric and exaggerations to garner views. They don't convey science; instead, they sell 'fear' without solid references. The situation is further complicated by celebrities from unrelated fields weighing in on highly sensitive technical issues.
The essence of sound scientific research lies in its ability for continuous re-evaluation, reviewing and correcting recommendations whenever new evidence emerges that presents a more accurate health picture. Science isn't 'sacred texts,' but a truth striving for perfection; and the best example of this corrective review is the update to the food and nutrition pyramid issued in January 2026.
This release aims to do justice to healthy oils and fats after decades of "chemical marginalization," restoring their status as an essential and vital component of a balanced diet. Fats are not merely "calorie storage"; they are a crucial element for brain health and hormones. This update emphasizes that "avoiding them" can lead to nutritional and behavioral imbalances, and the healthier approach is "Conscious Fats" not "Forbidden Fats".
And if we are to speak of this vindication, we must break free from the shackles of "food phobia" that have bound collective consciousness for decades… perhaps the most prominent of which is the rigid stance against saturated fats.
Saturated fatty acids have been subjected to one of the largest campaigns of "scientific stereotyping," historically lumped together as a primary culprit in heart disease, while overlooking the fundamental differences between their types. Balanced science today tells us that "saturated" is not a monolithic block; there's a difference between short- and medium-chain fatty acids (as found in dairy fats and coconut oil) and others.
Exaggerated fear has obscured the fact that these fats are part of the structural makeup of cell membranes, essential for hormone production, protecting internal organs, and providing more sustainable energy. Their indiscriminate demonization was merely one episode in the distortion of consciousness that led people to flee from "nature's safety" to the "deception of manufactured alternatives."
The fear-mongering train didn't stop at saturated fats; it extended to encompass an equally important physiological cornerstone: "cholesterol."
In the collective consciousness, cholesterol has transformed into a "chemical monster" threatening arteries, amidst a disregard for its vital role, without which life cannot properly function. Cholesterol is a cornerstone in building cell membranes, a raw material for producing vitamin D and bile acids, and a fundamental building block for hormones.
More importantly, the body doesn't rely solely on food, as the liver is the "largest factory" for cholesterol, producing a significant portion of our daily needs. Therefore, instilling fear of it without explaining its roles is one aspect of the distortion of consciousness that misleads the compass between scientific truth and promotional slogans.
However, the return of the compass to the sanctuary of science does not mean drifting from one extreme to another, but rather transitioning from a "mindset of deprivation" to a "culture of balance."
According to modern international trends, a healthy quality of life does not lie in "excluding" one type of fat in favor of another, but rather in achieving a golden balance among three pillars:
This balance is crucial; while saturated fats provide cells with some rigidity, other types give them the flexibility needed for nerve signal exchange and nutrient absorption. Today, scientific consensus points to "mindful moderation" not "deprivation".
"The balance we're discussing is not merely a general slogan, but has precise applications in the specifics of fatty acids themselves, with the ongoing debate surrounding omega-6 and omega-3 being a prime example."
In recent years, a narrative has emerged blaming omega-6 fatty acids for "chronic inflammation," as if they were the sole culprit in the dock. The scientific truth, however, is more nuanced than this simplistic argument.
Firstly, omega-6 is an essential fatty acid that the body cannot produce on its own. It is crucial for building cell membranes, regulating immune responses, and forming vital compounds that govern numerous functions. The problem isn't its presence, but an imbalance.
Secondly, the fearmongering narrative overlooks a crucial fact: the body operates on a delicate balance between omega-6 and omega-3 fatty acids—together, they are the two essential fatty acids in human nutrition. Omega-3 (found in fatty fish, flaxseeds, walnuts, and some vegetable oils) helps regulate inflammatory pathways and balances the physiological effects of omega-6.
Science does not advocate for the "elimination" of omega-6—which is naturally present in oils like sunflower, corn, and soybean—but rather for achieving a balanced ratio between omega-6 and omega-3 within the overall dietary pattern. The problem arises when dietary diversity is lacking and omega-3 sources are scarce, not simply from the presence of omega-6 itself.
If the message were genuinely informative, it would focus on a culture of balance, not fearmongering:
Just as an excess of any single element disrupts the equation, thoughtful moderation restores the biochemical harmony upon which the body is built. And the scientific guidance here is clear: it's not about being "against omega-6"... but about balance between 6 and 3.
When fats were unfairly demonized, many turned to "fat-free" products. However, to compensate for the lack of flavor, higher doses of sugars and refined starches were added.
Trans fats—especially those resulting from partial hydrogenation—pose a clear risk to arteries. Establishing international preventive frameworks was a crucial step, which countries then translated into legislation, oversight, and analysis.
Quality is about the oil's suitability for the task:
Enemies of oil: Excessive heat, light, oxygen, metallic elements (such as iron and copper), and carbonized residues—these factors accelerate the chemical degradation of oil.
How to manage your frying pan?
Oils and fats are neither villains nor heroes; they are ingredients governed by context and usage. When we disregard science, judgments become confused, and when we re-establish the compass's authority, decisions become sound. Always remember: Awareness is built through understanding, not intimidation. And smart choices begin with a fundamental question: Am I driven by a dazzling "image"... or by solid "evidence"?
