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Fat is one of the three essential macronutrients needed by the body. However, not all fats are the same! One type of fat that is often discussed is saturated fat.
In this article, we will discuss what saturated fats are, their differences from unsaturated fats, their benefits and risks, and examples of foods that contain saturated fats.
What Are Saturated Fats?
Saturated fats are a type of fat found in foods that come from animals and some vegetable oils.
All foods that contain fat have a mix of different types of fats. However, we usually find more saturated fats in animal products. Even so, some plant-based foods like palm oil are also high in saturated fats.
Saturated vs. Unsaturated Fats
Fat is an important part of the diet, but not all fats have the same effects on health.
Here are two types of fats and their impacts on health that you need to know:
1. Saturated Fats
Chemically, saturated fats have fatty acid chains without double bonds. This makes saturated fats tend to be solid at room temperature. Examples of foods rich in saturated fats are butter, meat fat, cheese, ice cream, and some vegetable oils like coconut oil and palm oil.
Saturated fats can benefit the body if consumed in moderate amounts. This nutrient can act as an energy source, is needed in hormone production, and can help absorb fat-soluble vitamins.
Consuming excessive amounts of saturated fats can increase LDL cholesterol (bad cholesterol) levels in the blood, which can increase the risk of heart disease and stroke. Therefore, you are advised to reduce your intake of saturated fats.
2. Unsaturated Fats
Unsaturated fats are a healthier type of fat and are usually liquid at room temperature. These fats have one or more double bonds in their fatty acid chains, which make them more flexible.
There are two types of unsaturated fats:
a. Monounsaturated Fats
These fats have one double bond. They are usually found in olive oil, canola oil, avocados, and nuts like cashews.
b. Polyunsaturated Fats
These fats have more than one double bond. They are usually found in sunflower oil, corn oil, soybean oil, and fatty fish like salmon.
Polyunsaturated fats also include omega-3, which are very important for the body and can be obtained from foods, such as fish, flax seeds, and walnuts.
Consuming unsaturated fats can help lower LDL cholesterol levels and increase HDL cholesterol (good cholesterol) levels. Unsaturated fats also help reduce the risk of heart disease, inflammation, and some other chronic diseases.
Limits on Saturated Fat Intake
The American Heart Association recommends that saturated fat intake should not exceed 5-6% of your total daily calories. For instance, if you consume 2,000 calories a day, your saturated fat intake should not be more than 120 calories or about 13 grams per day.
Examples of Foods That Contain Saturated Fats
Some examples of foods you commonly find in your daily diet include:
- Red meat (such as beef and lamb)
- High-fat dairy products (such as butter, cheese, and cream)
- Coconut oil and palm oil
- Processed foods that contain trans fats
It’s nearly impossible to completely eliminate saturated fats from your diet. Therefore, it’s best to pay attention to how often you consume high saturated fat foods, control portion sizes, and choose healthier options whenever possible.
All types of fat are a combination of several types of fat. Usually, fats are classified based on the most dominant type of fat.
Arummi’s Recommendation – Low Saturated Fat Cashew Milk
If you are looking for a healthier alternative, Arummi’s cashew milk can be the right choice. In one serving, this drink contains only 1 gram of saturated fat, much lower compared to animal milk or other dairy products. In addition, cashew milk is rich in nutrients such as protein, vitamins, minerals, and fiber, which are good for your health.
Let’s get the product at the nearest supermarket now!
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