Here’s a slide that I present during some presentations e.g. here 10 mins in. It makes a few points:
1) All foods that contain fat contain all three fats – saturated, monounsaturated and polyunsaturated – there are no exceptions.
2) The only food group that contains more saturated than unsaturated fat is dairy. Not that saturated is better or worse than unsaturated – but just to state a fact.
3) The only food on this slide with more saturated than unsaturated fat, therefore, is the low fat milk. Red meat, eggs, even lard ho ho, all have more unsaturated than saturated fat – again – not that saturated is better or worse than unsaturated…
4) The mackerel shown has twice the total fat and 1.5 times the saturated fat of the sirloin steak shown, yet public health advisors tell us to eat oily fish and avoid red meat in the name of the dietary fat guidelines: total and saturated.
5) Olive oil has 7 times the saturated fat as the sirloin steak shown. “But we wouldn’t consume 100g of olive oil” people say. “No – but 1 tablespoon of olive oil can have more saturated fat than a 100g pork chop.” (Sources at end).
6) When you know a few facts about food, you can make a mockery of our dietary advice.