Saturated fat is a type of fat that is solid at room temperature. It is found mainly in foods of animal origin, such as beef, eggs, butter, chicken, milk, and yogurt.
Saturated fat is also present in good amounts in some plant-based foods, such as coconut oil, olive oil, coconut, peanuts, palm oil, and red palm oil. These foods can contribute a meaningful share of saturated fat in the diet.
Saturated fat is important for providing energy and supporting hormone production. However, consuming too much saturated fat can raise blood levels of “bad” cholesterol (LDL), which can contribute to conditions such as stroke and atherosclerosis.
Main types
The main types of saturated fat are:
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Myristic acid, found mainly in milk, coconut, and coconut oil;
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Palmitic acid, present in good amounts in meats and palm oil;
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Lauric acid, found in coconut and coconut oil;
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Stearic acid, present in excellent amounts in cocoa.
In addition, capric acid, caprylic acid, and caproic acid are fatty acids present in both plant and animal foods, such as coconut oil, palm kernel oil, butter, and dairy products.
Is saturated fat bad for you?
Moderate saturated fat intake can be important because it provides energy for the body, supports hormone formation, and may help increase levels of HDL cholesterol in the blood.
Excessive saturated fat intake can promote inflammation, raise blood LDL cholesterol levels, and contribute to type 2 diabetes, heart attack, atherosclerosis, and high blood pressure. This typically happens when large amounts of foods rich in myristic and palmitic acids are consumed.
These harms most often occur when saturated fat intake comes primarily from processed foods like fast food, hot dogs, cream-filled cookies, and ice cream. These foods often contain other harmful ingredients, such as trans fats, refined sugars, and preservatives.
On the other hand, more recent research has shown that, even though some healthy foods contain saturated fat (such as olive oil, peanuts, and coconut), they can still be beneficial to health. This is because the fiber, vitamins, omega-3, and antioxidants in these foods may help reduce the harmful effects of saturated fat in the body.
Recommended intake
The World Health Organization (WHO) recommends limiting saturated fat to less than 10% of total daily energy intake. In a 2,000-calorie diet, this equals up to 22.2 g of saturated fat per day.
Foods high in saturated fat
The table below shows the amount of saturated fat in a 100 g serving of different foods:
Other foods that also contain saturated fat include avocado, canola oil, sesame oil, sunflower oil, soybean oil, and corn oil.
Saturated vs unsaturated fat
Saturated fat is solid at room temperature and, when consumed in excess, can increase LDL cholesterol levels in the blood and contribute to diseases such as heart attack, high blood pressure, and stroke.
Unsaturated fat is liquid at room temperature and is present in foods such as sardines, salmon, avocado, olive oil, nuts, and seeds. This type of fat has antioxidant and anti-inflammatory properties, helping lower LDL cholesterol levels and reduce the risk of conditions such as atherosclerosis, heart attack, and stroke.