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About Fats

Fats are substances that are vital to human health in a variety of ways. Saturated fats, unsaturated fats, and trans fats are the three types of fats, and they are all made of the three elements- carbon, oxygen and hydrogen.

What is Saturated Fat?

As per chemistry, saturated fats are essentially fat molecules with no double bonds between carbon molecules because they are saturated with hydrogen molecules.

  • At room temperature, saturated fats are usually solid.

  • Animal products such as milk, cheese, and meat, as well as tropical oils such as coconut and palm oil, include saturated fats.

Types of saturated fats

Saturated fat is not a nutrition in and of itself. It's a collection of fatty acids that have varied effects on health and metabolism.

The length of the carbon chains distinguishes the various forms of saturated fatty acids. The following are the most common ones:

Type of Saturated Fat

Number of Carbon Atoms in a Chain

Mostly Found in

Stearic acid


Animal fat, coconut oil, cocoa butter, palm kernel oil

Palmitic acid


Palm oil, red meat, dairy

Myristic acid


Oils and fats, not found in high amounts in most foods

Lauric acid


Palm kernel oil, coconut oil

Capric acid


Rare in foods

Caprylic acid


Rare in foods

Caproic acid


Rare in foods

How Do Saturated Fats Affect My Health?

Even though research on the health effects of saturated fat intake is far from conclusive, saturated fats are frequently categorised as "bad" fats and are frequently combined with trans fats - a type of fat known to cause health difficulties.

Having too much of anything is always a bad idea. Saturated fats are no exception. If you are to have them, have them in moderation to avoid negative effects o n your health. The whole dietary picture is more crucial to remember. Saturated fats are only a part of the picture. In general, eating more fruits, veggies, whole grains, and fewer calories is a good idea.

Lowering blood cholesterol levels and improving lipid profiles can be achieved by replacing high-saturated-fat diets with healthier alternatives.

Are Saturated Fats Good or Bad?

Although research suggests that eating foods high in saturated fat can be harmful to one's health, this information cannot be applied to all saturated fat-containing foods.

Disease progression isn't caused by specific nutrients. Humans do not eat only fat or carbohydrates. These macronutrients are instead blended by eating foods that contain a variety of macronutrients.Focusing solely on particular macronutrients rather than the entire diet ignores the effects of dietary elements such as added sugars, which might be harmful to one's health.

In fewer words, having everything in moderation is your best bet at staying healthy, when it comes to diet.

Foods High in Saturated Fat

Saturated fats are found in a variety of foods. Animal sources, such as meat and dairy products, account for the largest portion. Furthermore, significant levels of saturated fats can be found in many baked items and fried dishes. Palm oil, palm kernel oil, and coconut oil are examples of plant-based oils that are high in saturated fats yet low in cholesterol.

Saturated fats are present in:

  1. Red meat (mutton, beef, game meat etc)

  2. Lard, crea

  3. Butter

  4. Cheese

  5. Dairy products made using full fat milk

  6. Deep fried fast food item

Alternative for saturated fat foods

Foods high in monounsaturated and/or polyunsaturated fats should be substituted for foods high in saturated fats. This implies

  • Avoiding dishes made with tropical oils and instead opting for items made with liquid vegetable oil.

  • Consumption of fish and poultry instead of red meat

  • You might also try substituting beans or lentils for some of your meat, they contain comparable amounts of protein.

  • Including nuts in your diet

Saturated fat as part of a healthy diet

Saturated fat-rich foods can be eaten as part of a balanced diet. Coconut products, such as unsweetened coconut flakes and coconut oil, and whole milk yoghurt are just a few examples of high-nutrient saturated fat meals that may benefit health.

The saturated fats to be avoided are found in deep fried food, fast food and processed food. Cut them out as much as possible, and you will find that you have a healthy balance of macronutrients.The most important thing is balance and optimization, not omission, regardless of the dietary pattern you choose.

Final Thought

Saturated fats have long been considered unhealthy. Current research, however, suggests that nutrient-dense, high-fat meals can be part of a healthy, well-balanced diet.

When it comes to overall health and illness prevention, focusing on the diet as a whole is significantly more beneficial. Eating a diet rich in whole, unprocessed foods is critical for good health, regardless of the dietary pattern you pick.

Having said that, health issues can arise, regardless of your eating patterns. Hence, getting adequate health insurance will help you manage the blow of medical costs.

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  • ✔️What happens to saturated fat in the body?

    Saturated fat can cause cholesterol to build up in your arteries if you consume too much of it. Saturated fats increase LDL (bad) cholesterol levels. High LDL cholesterol raises your chances of heart attack and stroke.

  • ✔️Is belly fat caused by saturated fat?

    In comparison to polyunsaturated fat, excess saturated fat consumption resulted in a significantly larger rise in the amount of fat in the liver and belly.

  • ✔️How to avoid saturated fats?

    The saturated fats to be avoided are found in deep fried food, fast food and processed food. Cut them out as much as possible, and you will find that you have a healthy balance of macronutrients.The most important thing is balance and optimization, not omission, regardless of the dietary pattern you choose.

  • ✔️Are saturated fats bad for you?

    Although evidence suggests that eating foods high in saturated fat is unhealthy, this information may not apply to all saturated fat-containing foods. When it comes to diet, everything in moderation is your best bet for keeping healthy.

  • ✔️What foods contain saturated fats?

    All fat-containing foods have a mixture of different types of fats. Even healthful foods like chicken and almonds include small quantities of saturated fat, compared to beef, cheese, and ice cream, which contain significantly more. Saturated fats are mostly found in animal based food products, but a few plant foods, such as coconut, coconut oil, palm oil, and palm kernel oil, are also high in saturated fats.