Saturated Fat

Overview

It is common to find saturated fat in foods derived from animals, such as butter, cattle, and pigs. They can result in health problems due to fatty deposits in blood vessels and have a tendency to remain solid at room temperature. Olives, avocados, and almonds are among the plants that provide the majority of unsaturated fats. They stay liquid at room temperature and have a lower chance of obstructing your arteries.

Your body needs both kinds of dietary fats to remain healthy. They provide you with energy, keep your organs safe, keep your cells growing, keep your blood pressure steady, and aid in the absorption of some nutrients. The secret is to consume good fats.

Saturated fat: what is it?

Saturated fat is the term used to describe its chemical makeup. Hydrogen atoms are abundant in saturated fats. Their molecular structure consists of as many hydrogen atoms as possible and no double bonds.

First of all, because of their chemical makeup, they solidify at ambient temperature much like butter does.

Saturated fat-containing foods include:

• Animal meat, such as beef, chicken, and pig.
• whipped cream, sour cream, dairy products, and cheese made from cream.
• Bologna, sausages, hot dogs, and bacon are all examples of processed foods.
• Crackers, chips, cookies, and pastries are examples of prepackaged snacks and desserts.
• Stearic acid has eighteen carbon atoms.
• Palmitic acid has sixteen carbon atoms.
• Myristic acid has fourteen carbon atoms.
• Lauric acid has twelve carbon atoms.
• Capric acid has ten carbon atoms.
• Caprylic acid has eight carbon atoms.
• Caproic acid has six carbon atoms.

Seldom do other forms of saturated fatty acids appear in the diet. 

These upshots appear from the fermentation of cellulose by gut microbes. Your gut produces them from the fiber you consume, and some fermented foods include trace amounts of them as well.

Acid stearic

Stearic acid has neutral effects or a modest reduction in LDL (bad) cholesterol when compared to carbohydrates or other saturated fats. It might therefore be more healthful than a lot of other saturated fats.

The conversion rate, however, is only 14%, according to some estimates, and thus might not be very relevant to health. Stearic acid is mostly found in animal fat.

Stearic acid does not seem to increase the risk of cardiovascular disease and is regarded as a good saturated fat.

Palmitic acid

More than half of the saturated fat consumed in the US may come from this acid. Although palm oil is the most abundant dietary source, palmitic acid also accounts for about 25% of the fat in dairy and red meat.

Palmitic acid increases total cholesterol and LDL (bad) cholesterol without influencing HDL (good) cholesterol, in contrast to carbohydrates and unsaturated fats.

However, not all LDL cholesterol is created equal. A higher quantity of low-density lipoprotein particles and the presence of small, thick low-density lipoprotein particles are more accurate markers of heart disease.

Large LDL particles are the primary cause of palmitic acid’s increased total LDL cholesterol. Although some disagree, high amounts of big LDL particles are seen to be less concerning.

The effects of palmitic acid on cholesterol can be partially counteracted by eating linoleic acid, an unsaturated fat, concurrently. Other parts of your metabolism may also be impacted by palmitic acid. Research on humans and animals suggests that eating a lot of palmitic acid can lower physical activity and hurt mood.

When you consume more palmitic acid, you burn fewer calories than when you consume more unsaturated fats, like oleic acid. Before definitive conclusions can be drawn, more research on these properties of palmitic acid is required.

Myristic Acid

Total cholesterol and LDL (bad) cholesterol are markedly increased by myristic acid in comparison to palmitic acid or carbs. It doesn’t seem to have an impact on HDL (good) cholesterol levels, though.

These effects outweigh those of palmitic acid by a wide margin. However, myristic acid seems to raise your levels of big LDL particles, which many scientists believe to be less of a concern, much like palmitic acid does.

The majority of meals do not include significant levels of myristic acid, a fatty acid that is rather uncommon.

Despite having relatively high myristic acid content, coconut oil and palm kernel oil also include other fats that may counteract the effects of myristic acid on blood lipid levels.

Lauric acid

The rise in HDL (good) cholesterol, however, is mostly to blame for this increase.

These transformations are correlated with a decreasing chance of heart disease.

Actually, out of all the saturated fatty acids, lauric acid seems to have the most positive impact on HDL cholesterol levels. By contrast, trace amounts are provided by other widely consumed oils or fats.

Caprylic, capric, and caproic acids

Their names come from the Latin word “capra,” meaning “female goat.” Because goat’s milk contains a lot of them, they are sometimes called capra fatty acids.

They are more readily absorbed and go directly to your liver, where they are quickly broken down.

Research points to the potential advantages of MCFAs, including:

• Weight loss: According to several studies, they may help you lose weight by modestly increasing your caloric expenditure, particularly when contrasted with long-chain fatty acids.
• Enhanced insulin sensitivity: Compared to long-chain fatty acids, there is evidence that MCFAs enhance insulin sensitivity.
• Antiseizure effects: When paired with a ketogenic diet, MCFAs, particularly capric acid, may have antiseizure effects.

MCFAs, also known as MCT oils, are marketed as supplements due to their potential health benefits. Capric and caprylic acids are often the main constituents of these oils. Among these, capric acid is the most prevalent. Animal fat contains lower levels. It is uncommon in foods otherwise.

8–10. Fatty acids with a short chain

These are the most significant SCFAs:

• Butyric acid has four carbon atoms.
• Propionic acid has three carbon atoms.
• Acetic acid has two carbon atoms.

In your colon, fiber is fermented by good gut bacteria to produce SCFAs.

In comparison to the quantities of SCFAs your colon produces, their dietary consumption is negligible. Dairy fat and some fermented foods are the only foods that contain them in trace amounts.

Consuming fiber has several health advantages that are attributed to short-chain fatty acids.

Short-chain fatty acid synthesis is promoted by prebiotic fiber types. Pectin, insulin, arabinoxylan, and resistant starch are among its constituents.

Why Your Diet Should Limit Saturated Fats

Your daily calorie intake should consist of fewer than six percent saturated fats. Although there is conflicting information, reducing your intake of saturated fat, particularly some forms of saturated fat, may help your heart health:

A high amount of saturated fats may increase the level of low-density lipoprotein (LDL), commonly. There is proof that a higher risk of heart disease is associated with elevated LDL levels. It appears that saturated fat is not harmful to the heart. In many instances, eating saturated fat even reduces the chance of developing plaque.

It appears that eating more saturated fat raises your body’s levels of LDL. But according to some research, specific LDL kinds might pose a greater risk to health, and there might be a genetic component in addition to environmental factors like nutrition.

The accumulation of plaque in your arteries, known as atherosclerosis, which causes heart disease, may be more likely to occur in people with small, dense LDL particles. Obesity and other medical disorders have been linked to elevated levels.

How to reduce fat, especially saturated fat

Pay attention to the amount of saturated and total fat you consume to achieve and maintain a healthy weight. Make use of these pointers.

Examine the labels

• Examine product labels when shopping to determine the amount of fat each item contains and its contribution to your daily limit. Examine both the total and saturated fat content. The phrases saturated fat must be employed interchangeably.
• Nuts, oil-based items, expanded shells, and oily shellfish are all heavy in fat, much of which is saturated fat. This is acceptable as these meals have a greater percentage of good unsaturated fats.
• Those classified as high-saturated-fat comprise 5g or more, while those classified as high-fat comprise 17.5g or more per 100 grams.

Labels on the front of many foods make it simple to determine the type and quantity of fat they contain.

Advice for a diet low in fat

People may easily manage their dietary fat consumption in several ways, such as:

• Selecting lean meat over fatty portions of meat or low-fat milk over full milk.
• avoiding products that are branded as fat-free or low in fat. To make up for the fats, many of these goods include refined carbs and added sugars. Despite having no additional nutritional value, these substances can raise calorie consumption.
• Reducing consumption of processed foods since they may include excessive levels of salt and trans fats.
• Foods can be baked, grilled, or steamed rather than deep-fried.
• converting to healthy fats. Foods high in unsaturated fats include walnuts, avocado, and sardines. These might boost heart health, boost the immune system, and aid in brain growth.

What are the health effects of saturated fat?

Most experts believe that saturated fats are not as dangerous as previously believed. Although their precise function is still being discussed and studied, evidence points to the fact that they do not cause heart disease. But substituting unsaturated fats, including omega-3s, for saturated fat may lower your risk of heart attacks.

Saturated fats are not inherently unhealthy. It only implies that certain unsaturated fats are beneficial to your health.

Consequently, it is likely not a good idea to consume small amounts of unsaturated fat. Make sure that a significant amount of your overall fat consumption consists of unsaturated fats to lower your risk of heart disease.

Conversely, there are no health benefits to replacing saturated fat with carbs.

The relationship between cholesterol levels and heart disease is more complicated, even though it is obvious that certain saturated fats may increase LDL (bad) cholesterol levels.

Large LDL cholesterol particles, which are less closely linked to heart disease than smaller, denser particles, are increased by saturated fats.

Which kinds of fats are considered healthy?

Vegetable oils are healthier to bake and fry with. Utilize organic spreads, avocados, and nut butters for potatoes, toast, and sandwiches. Compared to lard or butter, they are healthier options. To assist you in selecting goods with less saturated fat, look at food labels and compare the fat content of various items.

Although this will assist in lowering your cholesterol, keep in mind that in order to lessen overall risk, we must consider our whole diet. Heart disease risk is influenced by a variety of variables, not just one meal or vitamin. The risk of heart disease and other vascular issues can be decreased by following a Mediterranean diet. It comes with more unsaturated fats than fish, nuts, and seeds, and lower amounts of butter, animal products, and full-fat dairy products.

Is genuine fat superior to manufactured fats such as margarine, though?

Similar to saturated fat, artificially produced trans fats can lower your high-density lipoprotein and increase your low-density lipoprotein. These fats were previously found in mayonnaise and low-fat spreads. They are nonetheless occasionally present in cakes, pastries, and biscuits, particularly in items that are imported. Nonetheless, in recent years, most UK companies have removed chemically produced trans fats from their products. When partly hydrogenated oil is specified as a component on a food label, trans fat is present.

Periodically consuming a modest quantity of butter is OK. On the other hand, substituting butter with a spread derived from unsaturated vegetable oils (rapeseed, sunflower, or olive) lowers saturated fat in your diet, which lowers cholesterol and lowers your risk of heart disease.

Does not coconut oil qualify as a healthy kind of saturated fat?

The saturated fat content of coconut oil is around 86%, nearly one-third more than that of butter (54%). One saturated fatty acid included in coconut oil, lauric acid, has been proposed as being better than other saturated fats. However, as of yet, no high-quality research has shown that coconut oil is superior to known healthier oils like olive or rapeseed oil. Like butter, coconut oil is OK to use sometimes if you enjoy its flavor. But take care not to overdo it; instead, utilize unsaturated oils on a daily basis.

Should we be concerned about the saturated fat included in nutritious foods like olives and almonds?

The majority of nut oil is unsaturated, monounsaturated oil, found in peanuts, pistachios, and almonds, which is one kind, as well as polyunsaturated fats included in pine nuts and walnuts. There are a few exceptions. Eat cashews, macadamia nuts, and Brazil nuts sparingly since they contain more saturated fat. Compared to other nuts, chestnuts have more starchy carbohydrates and less fat of any kind. In addition to being strong in protein, nuts—aside from chestnuts—make a filling snack.

Despite having a higher salt content than nuts, olives are lower in calories and higher in monounsaturated fats. A pecan has fourteen kcal, whereas an olive contains around five. Olives or unsalted almonds are a healthy snack option to sugary and saturated fat-rich meals like cakes, chocolates, and cookies.

Saturated Fat: Good or Bad?

 The variety of food sources may influence the health risk; the American Heart Association advises minimizing saturated fats in your diet. By replacing saturated fats in animal products, such as dairy products, the likelihood of cardiovascular disease is reduced. However, the majority of specialists concur that some sources (such as processed beef) have to be avoided. To fully comprehend these impacts, more study is required.

Is Trans Fat the Same as Saturated Fat?

Although they are not the same thing, trans fat can raise your risk of heart disease. Trans fat raises the levels of harmful LDL cholesterol while lowering those of good HDL cholesterol. A higher likelihood of heart disease is linked to these variations in lipoprotein. Economically baked items like cookies, crackers, and snacks, as well as processed and fried meals, contain the majority of trans fats.

The bottom line

Different saturated fatty acids have different effects on health. The overall health consequences of saturated fat do not make a distinction between its various forms. There is conflicting evidence linking a high diet of saturated fat to an increased risk of heart disease.

Although long-chain saturated fats may raise the levels of LDL (bad) cholesterol, there is no concrete proof that they provoke heart disease.

However, the majority of professional health organizations recommend consuming less saturated fat and substituting it with unsaturated fat.

Most people believe that substituting saturated fat with unsaturated fat has positive impacts on heart health, even if the detrimental consequences of saturated fat are still up for discussion.

FAQs

References

• PharmD, J. M. (2024, December 11). Saturated vs. Unsaturated Fats. Verywell Health. https://www.verywellhealth.com/difference-between-saturated-fats-and-unsaturated-fats-697517
• BSc, A. A., PhD. (2019, July 1). 10 types of saturated fat reviewed. Healthline. https://www.healthline.com/nutrition/saturated-fat-types
• Felman, A. (2023, December 8). Is saturated or unsaturated fat better for health? https://www.medicalnewstoday.com/articles/321655
• British Heart Foundation. (n.d.). Saturated fat animation. British Heart Foundation. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/sugar-salt-and-fat/saturated-fat-animation