Clearing the Air on Saturated Fats

Here’s a common question I get asked: we should be avoiding and limiting saturated fats as much as possible, right? NOPE! Not exactly…

Saturated fat has gotten a bad rap over the years, but really this fat can be included in a healthy diet when consumed in the correct food sources! Here’s a look into saturated fat so that you can get a better understanding of it.

First off, what are saturated fats?

Overall, fats are compounds that play essential roles in many aspects of human health. There are 3 main categories of fats: saturated fats, unsaturated fats, and trans fats. All of these fats are made up of carbon, hydrogen, and oxygen molecules. When it comes to saturated fats, these fats are saturated with hydrogen molecules and only contain single bonds between carbon molecules – the carbon chain is “filled” to capacity – you cannot fit anymore hydrogens on the chain! These single bonds are what make saturated fats different from unsaturated fats and the saturation of hydrogen molecules is what results in saturated fats being solid (or semisolid) at room temperature. There are also different types of saturated fats, depending on chain length: short-, long-, medium-, and very-long-chain fatty acids (ranging from 2-24 carbon atoms in length) and they all have different effects on health.

But why are these fats important? Do I really need them, or should I avoid them?

Unfortunately, saturated fats are often listed as “bad” fats and are commonly grouped with trans fats. Trans fat is a type of fat that is KNOWN to cause health issues and many times, the foods that are high in trans fats (typically processed, fried, baked, etc. foods) are higher in saturated fat and that’s where saturated fat gets lumped in. Evidence regarding the health effects of saturated fat intake is far from conclusive. Consumption of saturated fat MAY increase certain heart disease risk factors, including LDL (bad cholesterol), however it is the large LDL particle levels (which are less harmful and could be beneficial) that tend to rise. The small, dense, LDL particle levels are the dangerous kind that we want to lower and minimize. The health risks all depend on the source of the saturated fat as well, which we will get to in a minute. It also depends on the individual and how the body metabolizes and reacts to saturated fat. Remember, nutrition is personal! Therefore, the research and topic on saturated fat is not black and white like it is often portrayed to be – there’s no conclusive evidence that saturated fat actually increases the risk of heart disease and there are many other factors that come into play.

How saturated fat affects the body is influenced by lots of other things, like:

• Amounts and types of other fats in the diet

• Fruit, vegetable, and fiber consumption

• Calorie excess

• Exercise frequency and intensity

• Stress load and management

• Genetics & More

All in all, our bodies need saturated fats to function optimally. The brain contains high levels of saturated fats, both in the cell membranes and in the mitochondria. Specific saturated fatty acids have specific benefits to cell membranes and mitochondria in the brain, energy metabolism, immunity, intestinal health, metabolic health, and more. Higher saturated fat sources are also more ideal for high-heat cooking as they typically can withstand the high heat better and therefore produce less toxins as a by-product. Saturated fats can’t really be avoided either, and if you’re trying to avoid them, then you’re likely avoiding fat as a whole and we NEED fat in the diet to help maintain optimal health. Most dietary fat sources are made up of some combination of saturated, polyunsaturated, and monounsaturated fatty acid, so by avoiding saturated fat, you’re also avoiding other beneficial fats (except trans fats, we WANT to avoid those). Also, if you’re avoiding saturated fat, you’re likely increasing/potentially having excess of another macronutrient (like carbohydrates for example) which can lead to increased inflammation and increased risk of disease in the body.

Overall, moderation is key when consuming saturated fats, and for some people with polymorphisms (variations) in specific genes, consuming more saturated fats than unsaturated fats can be more beneficial. However, for most, sticking to moderation is best as excess saturated fat isn’t good for anyone (but really, excess of anything isn’t good). Aiming for around 10% of your calorie intake from saturated fat can be a great guide.

So it was previously mentioned that saturated fat really isn’t all that bad if consumed through the right sources…what are those?

Higher proportions of saturated fats are found in animal products like whole fat milk, cheeses, and yogurt, butter, and fattier cuts of meat (beef, lamb, pork). Saturated fats are also found in tropical oils like coconut oil and palm oil, as well as cacao butter (dark chocolate). Salmon, eggs, olive oil, flaxseeds, avocado, and more are higher in unsaturated fats, but they still have saturated fats as well. Remember, higher-fat foods have a mix of unsaturated and saturated fatty acids!

Now remember, not all saturated fats are great, and it really does depend on the source of the food. Processed meats, deep-fried foods, baked goods, and pre-packaged fatty snacks are better to restrict/avoid. They may contain a good amount of saturated fat, but they also contain additives, trans fats, sodium, carcinogenic compounds, or chemicals that should be avoided.

A few of the healthiest saturated fat foods to consider adding in your diet include:

• Grass-fed butter

• Ghee

• Coconut oil

• Dark chocolate

• Grass-fed beef

• Full-fat dairy (including milk, cheeses, and yogurt)

• Eggs

Palm oil is a great source, but unfortunately it is unethically sourced most times.

The topic of saturated fat is filled with a lot of gray area. It isn’t as black and white as it’s often portrayed. How saturated fat affects the body is influenced by a variety of things and further sheds light on nutrition being individualized. This also leads up to another point - one macronutrient shouldn’t be blamed, singled out, and demonized. Instead, we need to look at dietary patterns as a whole. What is the quality of your diet? Is it mostly fresh foods or is it high in processed foods? Really take a look and consider tracking the foods that you eat during the day to see if there are areas where you can improve in diet quality!  

For healthier saturated fat foods, check out Sutton Ridge Farm. They provide a great selection of grass-fed beef, free range eggs, lard, and other great products! Click here to visit their website.