What is Saturated Fat?
Fats that do not comprise a double chemical bond between fatty acids are considered saturated fats. Instead, the bonds are saturated or filled with hydrogen molecules, and their unique chemical structure gives them a solid texture at room temperatures.
Saturated fats are widely available in a variety of foods as stated below:
Animal Meat – Red meat like lamb, goat, and poultry skin
Plant-based oils – Palm oil and Coconut Oil
Dairy products – Full cream milk and curd, cheese, ice creams, and butter
Baked foods – Cakes, pastries, and cookies
Why Limit Saturated Fats in Your Diet?
The American Health Association (AHA) recommends that saturated fat consumption be limited to less than 5-6 percent of the daily caloric intake. Several research studies on the consumption of foods high in saturated fats have demonstrated mixed outcomes related to cardiovascular health:
Some studies have shown that high consumption of saturated fats may increase the LDL (Low-Density Lipoprotein) levels in the body, linking it to an increased risk of heart diseases.
On the contrary, other studies demonstrate the kind of saturated fat-infused food that can make a difference to your heart’s health. For instance, a large study has shown that consuming dairy products may lower the risk of cardiovascular diseases. At the same time, the study has demonstrated that consuming red, processed meats as part of your diet puts you at a greater risk of cardiovascular diseases.
What is Unsaturated Fat?
Unsaturated fats differ from saturated fats in terms of their chemical structure, as the fatty acids are loosely packed with one or more double bonds. These fatty acids are normally in a liquid state at room temperature. Unsaturated fats are of two types – monounsaturated and polyunsaturated.
Monounsaturated Fats (MUFA)
Monounsaturated fats contain only a single double bond in their chemical structure. The most commonly used foods that consist of monounsaturated fats are olive oil, and canola oil.
Polyunsaturated Fats (PUFA)
These unsaturated fats are packed with more than one double bond in their chemical structure. Polyunsaturated fats can further be divided into two types:
Incorporating Unsaturated Fats into Your Diet
As suggested by the American Health Association, monounsaturated fats and polyunsaturated fats must form a major portion of the daily intake of fats. Here is how you can incorporate them into your daily diet:
1. Rich Breakfast
Add a topping of nuts and seeds mixture rich in Omega-6 fats to your cereal or porridge meal, or snack them lightly with a cup of lemon tea
Replace your coffee or tea creamer with a natural, real milk creamer
2. Light Lunch
Add avocados to your sandwiches or salads, along with a few pieces of boiled or roasted chicken
Avoid adding any dressings to lower your saturated fat intake
3. Evening Snack
Discard the junk like potato chips, and eat whole olives rich in monounsaturated fats and low in calories
Have a toast spread with home-made, all-natural nut butter
4. Fat-friendly Dinner
Spruce up your favourite oily fish with nuts and seeds before sauteing it in vegetable oils like olive oil or canola oil, along with chosen veggies
Choose vegetable or nut butter sauces over cream-based sauces
Difference between Saturated and Unsaturated fats
Let’s take a deep dive into understanding saturated fat vs unsaturated fat:
Saturated Fats |
Unsaturated Fats |
Only contains single bonds |
Contains at least one double bond |
Packed with hydrogen molecules |
Not completely packed with hydrogen molecules |
Should not exceed 10% of your total calories per day |
Should not exceed 30% of your total calories per day |
Excessive consumption could lead to heart diseases |
Excessive consumption may lead to an increased cholesterol level |
High melting point |
Low melting point |
Saturated fats increase low-density lipoproteins a.k.a LDL, leading to bad cholesterol |
Unsaturated fats increase high-density lipoproteins a.k.a HDL and reduce LDL |
Food sources of saturated fats are whole milk, peanuts, coconut oil, red meat, cheese, butter, margarine, vegetable oil, etc. |
Food sources of unsaturated fats are nuts, seeds, oily fish, soybean oil, avocado, etc. |
Do not spoil quickly |
Spoil quickly |
Remains solid at room temperature |
Turns liquid at room temperature |
What are the Recommended Levels of Fat?
Now that we have understood saturated vs unsaturated fats, let’s explore the recommended levels of daily fat intake.
The dietary reference intake (DRI) for fat in adults is 20-35 percent of the daily fat calorie intake. So, if you consume 2000 calories per day, the fat intake would be around 44-77 grams per day. However, it is recommended to eat a certain type of fats more than others, owing to their health benefits:
Monounsaturated Fat (MUFA) – 15 to 20 percent
Polyunsaturated Fat (PUFA) – 5 to 10 percent
Saturated Fat – less than 10 percent
Trans Fat – NIL
Cholesterol – less than 300 mg per day
Given the difference between saturated and unsaturated fats, and the health benefits of saturated fats vs unsaturated fats, it is advisable to restrict the saturated fat’s daily intake to less than 10%.
Conclusion
A diet excessively high in fat can indeed lead to undue weight gain or obesity, which is linked to an aggravated risk of diabetes, blood pressure, heart diseases, and certain types of cancer.
Since you know what is the difference between saturated and unsaturated fatty acids, you can now better understand the importance of a balanced diet. It must comprise unsaturated fats to improve good cholesterol levels and ensure proper maintenance of the body’s BMI and BMR. To devise a suitable diet plan, make an effort to calculate your body’s BMI and BMR using any of the BMR and BMI calculators available online.
While maintaining a diet filled with unsaturated fats can be a balancing act towards weight management, it is always better to brace oneself against health complications arising out of weight gain, by opting for a health insurance policy.
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