Saturated fats are often thought of as the bad fats, but you may be surprised to learn that we need a limited amount of them in our diet. Read on to find out more.
What Are Fats and Why Do We Need Them?
Fats from both animal and vegetable sources play an important role in the diet. They provide a concentrated source of energy, provide the building blocks for cell membranes and a variety of hormones and hormone-like substances, and they help to slow down absorption. They also act as carriers for fat-soluble vitamins A, D, E and K. Additionally, these types of fats are necessary for the conversion of carotene to vitamin A while helping with mineral absorption and a variety of other processes in the body.
We all need a reasonable amount of fat intake to keep our bodies functioning properly, but not all fats are created equal. Some fat sources are good for our health, such as omega-3 fatty acids, while others increase the risk of heart disease.
About Saturated Fats
Saturated fats raise blood cholesterol levels as well as LDL, the bad cholesterol. They are mainly found in animal products such as meat, dairy, eggs and seafood, but some plant foods are also high in saturated fats such as coconut oil, palm oil and palm kernel oil. Saturated fats are typically solid at room temperature, which means they can harden in your blood vessels and cause a slew of health conditions. High LDL cholesterol levels in the blood increase the risk for heart disease and other other chronic conditions, including diabetes, inflammation and cancer.
Benefits of Saturated Fats
Too much saturated fat can negatively affect heart health, but it has some health benefits when consumed in moderation, which include:
- Making up at least 50 percent of the cell membranes, which give the cells stiffness and integrity.
- Helping calcium to be effectively incorporated into the skeletal structure – at least 50 percent of the dietary fats should be saturated to achieve this.
- Lowering Lp(a), a substance in the blood that increases the risk of heart disease.
- Protecting the liver from alcohol and other toxins.
- Boosting the immune system
- Necessary for the proper utilisation of essential fatty acids.
Classification of Fats
High-fat foods are not only classified according to their saturation but also by their length. Short chain fatty acids have four to six carbon atoms and are always saturated. These fats have antimicrobial properties and are directly absorbed for quick energy. They also contribute to the health of the immune system.
Medium chain fatty acids have eight to twelve carbon atoms and are found mostly in butterfat and tropical oils. Like the short chain fatty acids, they have antimicrobial properties, are absorbed directly for quick energy and contribute to the health of the immune system.
Long chain fatty acids have from 14 to 18 carbon atoms and can be either saturated, monounsaturated or polyunsaturated. Stearic acid is a fatty acid found mainly in beef fat and mutton tallows. Oleic acid is monounsaturated and is the main component of olive oil. Palmitoleic acid is monounsaturated and has strong antimicrobial properties. It is found almost exclusively in animal fats. Very long chain fatty acids have 20 to 24 carbon atoms and tend to be highly unsaturated.
How Much Saturated Fat Should I Get?
It is recommended that less than seven percent of your total daily calories should come from saturated fats. For example, if you need 2,000 calories per day, no more than 140 calories should come from saturated fats. This works out to about 16 grams of fat per day.
Source: ProActiv
What Foods Are High in Saturated Fats?
Saturated fats can be found in a wide variety of food sources, so knowing how to identify them will help you keep your fat intake in check and reduce your chances of overindulging in fatty meats and developing cardiovascular disease.
To help you maintain a healthy diet while providing your body with the right amount of fats, we've listed below some of the most common foods that have saturated fats.
- Ice cream (1/2 cup has 4 grams of fat)
- Processed cuts of meat like ham, sausage and bacon (three slices contain 12 to 14 grams of saturated fat)
- Full-fat milk (5.8g to 6g saturated fat in a 250 ml glass)
- Peanut butter (3 grams of saturated fat in 2 tablespoons)
- Cheeseburger (5g in a single patty)
- Chocolate cake (1 slice has 11g of saturated fat)
- Cookies (1 piece has 1-2g of saturated fat depending on the cookie's size)
- Fried foods (the amount of saturated fat per serving ranges from 11 to 17g, depending on the size of the serving)
What Is a Healthier Alternative to Saturated Fats?
Consuming foods high in saturated fats is acceptable as long as portion sizes are kept small. However, replacing such foods with healthier alternatives is far superior.
If you enjoy ice cream, look for brands that use low-fat milk or yoghurt. For lunch or dinner, replace red meat with fatty fish such as salmon, tuna or mackerel.
Increasing your vegetable and fruit consumption will also help you consume fewer foods high in saturated fat.
Following a balanced diet based on dietary guidelines for your age, height and state of health is without a doubt an effective way to ensure that your body receives only a limited amount of saturated fats. If you're unsure about your fat calculation, talk to your nutritionist; they'll be able to give you the best advice.
Originally published on Dec 02, 2008
