People looking to lose weight, maintain good health, or avoid cholesterol problems, often worry about their intake of saturated fat. Despite the fact that fat is a fundamental macronutrient for the proper functioning of the body, some foods are less recommended. Even so, there are many others that can improve health and provide benefits.
Here we tell you the benefits of this type of fat, the disadvantages of getting a fatty diet and the best foods in which you can find it.
What is saturated fat?
The guidelines for the amount of saturated fat per day state that, on average, men should eat no more than 30 grams of saturated fat per day and women should eat less than 20 grams. This includes everything you consume throughout the day, so remember to include all your snacks when calculating your intake. It’s also easy to forget things like butter and milk; that we usually add them to bread or hot drinks without thinking about it.
These figures are only guidelines as they are based on your total daily energy intake and this may depend on individual circumstances. For example, if you do a lot of physical activity, your need for energy may be higher; If you are trying to lose weight, you may need to restrict your intake to less than the standard guidelines. However, the consumption of saturated fat should be around 1/3 of the total fat intake (both saturated and unsaturated).
Most saturated fats are animal fats. They are found in high-fat meats and dairy products. Sources of this macronutrient include:
- Fatty cuts of beef, pork, and lamb
- Dark chicken meat and poultry skin
- High-fat dairy products (whole milk, butter, cheese, sour cream, ice cream)
- Tropical oils (coconut oil, palm oil, cocoa butter)
- Lard
Health benefits of fats
Improvement of cardiovascular risk factors
This type of fat plays a couple of key roles in cardiovascular health. Adding saturates to the diet reduces the levels of a substance called lipoprotein , which is strongly correlated with the risk of heart disease. Currently there are no medications to reduce this substance and the only dietary means to reduce it is to consume saturated fat.
In addition, eating saturated (and other) fats also raises the level of HDL, the so-called good cholesterol.
Stronger bones
As bone mass begins to decline, it is important (especially for women) to build strong bones. Sure, you’re sick of hearing that you need calcium for your bones, but do you remember ever hearing that saturated fat is necessary for calcium to be effectively incorporated into your bones?
Improved liver health
Adding saturates to the diet has been shown in medical research to stimulate liver cells to shed their fat content. Removing fat from the liver is the critical first step in stopping fat storage in the middle of the body.
In addition, saturated fats have been shown to protect the liver from the toxic insults of alcohol and medications , including acetaminophen and other commonly used pain and arthritis medications, such as non-steroidal anti-inflammatory drugs or NSAIDs, and even reverse the damage once it has occurred.
Healthy lungs
To work properly, the air spaces in the lungs must be lined with a thin layer of what is called pulmonary surfactant . The fat content of lung surfactant is 100 percent saturated fatty acids. The absence of the correct amount and composition of this material causes the collapse of the air spaces and respiratory distress.
It is what is missing in the lungs of premature babies who develop the respiratory disorder called infant respiratory distress syndrome. Some researchers believe that the replacement of total partially hydrogenated (trans) fats with naturally saturated fats in commercially prepared foods may be influencing the increase in asthma among children.
Healthy brain
You will probably be surprised to learn that your brain is made up mostly of fat and cholesterol. Although many people are now familiar with the importance of highly unsaturated essential fatty acids found in cold water fish. A diet that skims on healthy saturated fat robs the brain of the raw materials it needs to function optimally.
Strong immune system
The saturated fats found in butter and coconut oil play a key role in immune health. The loss of enough saturated fatty acids in white blood cells hinders the ability to recognize and destroy foreign invaders, such as viruses, bacteria, and fungi.
Human breast milk is quite rich in myristic and lauric acid, which have a powerful ability to kill germs. But the importance of fats endures beyond childhood; we need to replenish them in the diet throughout adulthood, middle age, and seniority to keep the immune system alert against the development of cancer cells and infectious invaders.
Disadvantages of a diet rich in saturated fat
Increases the risk of heart disease
The body needs healthy fats for energy and other functions. But too much saturation can cause cholesterol to build up in the arteries (blood vessels). Saturated fats are associated with elevated levels of LDL cholesterol, which can lead to blockages in the heart and other parts of the body. This type of harmful cholesterol also increases your risk of heart disease. However, this idea has been challenged more recently.
According to Harvard University, researchers now think that saturated fats may not be as bad as previously thought, but they are not yet the best option for fats. In a 2015 review of 15 randomized controlled trials, saturated fat and heart disease were looked at. The researchers concluded that replacing saturated fats in the diet with polyunsaturated fats can reduce the risk of heart disease. Although the risk reduction is low, these differences could make a difference to your health.
Another 2017 journal article, published in the British Journal of Sports Medicine, reported that the risks of LDL (bad) cholesterol had previously been exaggerated, particularly when it comes to a negative effect on heart health. Instead, the article recommends comparing your total cholesterol level to your HDL (good) cholesterol level. Doctors associate a higher ratio with increased insulin resistance and heart problems.
Still, heart health experts recommend that on a 2,000 calorie diet, no more than 120 calories come from saturated fat.
It can make you gain weight
Many high-fat foods, such as pizza, baked goods, and fried foods, are high in saturated fat. Eating too much fat can increase the extra calories in your diet and cause you to gain weight. All fats contain 9 calories per gram of fat. This is more than double the amount found in carbohydrates and protein.
Eliminating foods rich in this nutrient can help you control weight and keep your heart healthy. Maintaining a healthy weight can lower your risk of developing diabetes, heart disease, and other health problems.
Healthy foods with this nutrient
meats
Beef, lamb, and pork are high in saturated fat. Even lean cuts of beef contain 4.5 grams of saturates per 100-gram serving. Although following a diet to lower cholesterol does not prohibit you from eating animal meat altogether, consuming these products at every meal can add up. Therefore, limiting your meat intake is an easy way to reduce saturated intake. You can also choose “lean” or “extra lean” meats.
Lean meats contain less than 4.5 grams of saturated and trans fat per 100 grams, while extra-lean meats contain less than 2 grams of saturated fat and trans fat per 100 grams. two
It’s also important to pay attention to trans fats, as they lower HDL (“good cholesterol”) and, like saturated fats, they also increase LDL, increasing your risk of heart disease.
Whole dairy products
Whole milk contains 4.5 grams of saturated in a 1-cup serving, while the same amount of 1% milk contains only 1.5 grams. Creams are the worst culprits, with 1 cup containing 28g of saturated fat. However, studies show that fermented dairy products like yogurt, kefir, and cheese can have a positive effect on your heart.
Since consuming some dairy products can increase your intake of saturated fat, it is a good idea to consider the amounts of dairy that are added to your favorite foods or beverages (for example, milk on coffee or butter on your toast). High-fat dairy sources can add up pretty quickly.
To minimize the amount of saturated fat you consume, select low-fat varieties of your favorite dairy products, which are generally labeled “low-fat,” “skim,” or “part-skim.”
Butter
Butter’s high saturated fat content is one reason many baked goods are not good for you. Just one tablespoon of butter has 7 grams of saturated fat. Changing the way you prepare meals can also help reduce saturated intake. For example, bake chicken instead of frying it, or steam fish instead of sautéing it.
Finally, the use of dressings or sauces reduced in fat can also avoid the introduction of an excess of saturates in the diet.
Extra virgin olive and coconut oil
Although tropical oils have some health benefits, they are also high in saturated fat. In fact, coconut oil has more saturated fat than butter, beef fat, or lard. It’s about 90% saturated fat, and 1 tablespoon contains a whopping 12 grams.
