Fat, fat, fat
Monounsaturated fats, which protect against disease, are found along with saturated fat in natural foods such as red meat, whole milk products, nuts and high fat fruits such as olives and avocados. Olive oil is about 75% monounsaturated fat. Beef fat is about 50% monounsaturated fat and pork lard and bacon is about 40% monounsaturated fat.
The best scientific evidence does not support the contention that saturated fat from animal food sources causes disease. The omega 3 fats found mainly in fatty fish such as salmon, sardines, herring and mackerel are important regulatory fats that are anti-inflammatory and generally health protective. Fats does not trigger an insulin increase. Consumption of adequate fats and protein can help curb the carb cravings that plague the many misdirected folk struggling with low fat diets.