The Scary Truth About Fat – Japan Study

If you grew up in the 80s or 90s like I did, you probably remember the food pyramid, fat-free everything, and that constant pressure to “watch your fat.” I did it all—skim milk, dry cereal, fat-free snacks—and felt constantly tired and hungry.

But now? A major study out of Japan is turning that advice upside down.

What the research says

A massive Japanese study tracked over 58,000 adults for nearly 15 years, looking at their dietary habits and health outcomes. What they found surprised even the researchers: People who ate less saturated fat had higher rates of stroke deaths, including both intraparenchymal hemorrhage and ischemic strokes.

You read that right. Lower fat didn’t protect them—it hurt them.

Read the full research study here: Dietary intake of saturated fatty acids and mortality from cardiovascular disease in Japanese: the Japan Collaborative Cohort Study for Evaluation of Cancer Risk (JACC Study)

When I first came across this study, it hit hard. 

I thought back to all the years I tried to eat “clean” by cutting fat—and how exhausted, foggy, and snack-obsessed I felt. It wasn’t willpower I was lacking. It was biochemistry I didn’t understand.

I wish someone had told me this earlier: your body needs fat. It’s not the villain—it’s often the missing link.

What to do instead

Let’s keep it simple. Instead of fearing fat, focus on quality:

• Cook with butter, coconut oil, or olive oil
• Eat fatty fish, eggs, and full-fat yogurt
• Combine these with colorful veggies and protein on your plate

This isn’t about swinging to a “high-fat diet.” It’s about giving your body the tools it needs to function—and feel—better.

To sum it up — you’re following advice that didn’t work.

Food labels love slapping on “low-fat” like it’s a badge of honor. But take a closer look: they’ve usually pumped in sugar, starches, or chemicals to keep you hooked. The result? Blood sugar crashes, cravings, and burnout.

You’re not broken. You’ve followed bad advice. 

Now that you know better, try one small shift this week: add fat from a real, whole-food source.
Your body—and your brain—will thank you.