Eating more saturated fats instead of sugary refined carbs doesn't seem to clearly make you more or less likely to get insulin resistance or diabetes.

If you swap out fats in your diet—like butter or oil—for sugary white bread, pasta, or pastries, it won’t lower your risk of heart disease, and it might even make it worse if you’re prone to blood sugar problems.

If you swap out butter or oil for sugary white bread or pastries, it won’t lower your risk of heart disease—and might even raise it if you’re prone to blood sugar problems.

Swapping out bad fats (like butter and fatty meats) for good fats (like olive oil and avocados) can help your body use insulin better—even if you're not changing how many calories you eat.

If you're eating a lot of fat—more than 37% of your daily calories—switching to healthier fats like olive oil might not help your body respond to insulin better. But if your overall fat intake is lower, making that switch could actually help.

Eating saturated fat doesn’t always make you more likely to get heart disease or diabetes—it depends on what foods you’re getting it from and what you’re eating instead.