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Is Saturated Fat Bad for Your Health? (And How to Eat Healthy Fat)

Is Saturated Fat Bad for Your Health? (And How to Eat Healthy Fat)

Until few years ago, the term “fat” was a big curse in the fitness industry. Every single expert, trainer and fitness enthusiast suggested people who wanted to lose weight to stay away from it.

Anything that contained fat were urged to throw out of the diet. A fat-free version of almost everything was released in the market, making it a billion dollar industry.

But the million dollar question is, did that make people healthy and fit? The truthful answer would be NO!

In the urgency to get rid of fat, we forgot to distinguish good fat from bad fat.

Many studies have shown in the past that the bad fat present in meat, dairy products and high-calorie foods are harmful to the body and leads to heart diseases.[1]

But before we reach an obvious conclusion that all types of fat are bad and should be eliminated, let’s try and understand what is fat, the components, types and the effects.

What exactly is fat?

Contrary to arguments and popular belief, fat is necessary for human body to survive. Fat is a nutrient and a source of energy. One gram of fat contains 9 calories, while one gram of protein and carbohydrate contain 4 calories each.

Fat, when in excess, is stored throughout the body for consumption during lean times, by converting it into glycogen. It also acts as a cushion to protect our internal organs, which will otherwise be prone to damage.

Dietary fats are irresistible because it makes the food tastier, improves the smell and flavor. In simple terms, fat makes any food item more sellable.

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According to the US department of health, the maximum amount of fat consumption should be 30% of the total calorie intake. Any diet that includes 30% or less amount of fat is considered as a good diet.

But many items are loaded with huge amount of fat, which results in more fat consumption (sometimes, more than 40%) per day. This, combined with a sedentary lifestyle, results in heart diseases, obesity, and high cholesterol.

It is important to distinguish good fat from bad fat as good fat is necessary for healthy body functioning. Identify foods that are a source of good fat and include them in the diet and minimize those items that are loaded with bad fats.

For this, let’s understand different types of fats.

The different types of fat

Fats, in a broader sense, can be classified into saturated fat, trans-fat and unsaturated fat. The basic difference comes down to the molecular structure of fat.

Each molecule is combination of hydrogen and carbon. The ratio of hydrogen atoms to carbon atoms is the deciding factor of whether it is a saturated, unsaturated or trans-fat. Let’s see each of them in detail.

Saturated fat

Saturated fat is also known as “Solid fat” because of its molecular structure. These fats are solid at room temperature. The hydrogen atoms would be higher than the carbon atoms in saturated fats.

The molecules form regular shapes and form as clumps easily. These clumps possess a sticky nature and can easily stick to the arteries one after the other, making a person overweight or obese and prone to coronary heart disease.

Some of the foods that contain a good amount of saturated fat are red meats such as lamb, pork, fatty beef, beef fat, poultry with skin and dairy products such as butter, cheese, and any product that is made from whole-milk.

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Furthermore, many fried and baked items such as French fries, cookies, cakes and oily foods contain high amount of saturated fat. Some of the oils such as coconut oil, cocoa butter and palm oil are also high on saturated fat.

The more a person consumes saturated fat, the higher would be the amount of cholesterol in his body.

Cholesterol is a free flowing fat, produced by the liver, which is essential for cell functioning and the building block for other vital components in the body. But excess cholesterol will hinder oxygen flow throughout the body and results in heart diseases.

Trans-fat

Trans-fat or hydrogenated fat is a chemically processed form of unsaturated fat. This type of fat is treated with additional amount of hydrogen. The main purpose of this fat is to act as a flavor-enriching component and offers no nutritional value.

Trans-fat increases the amount of bad cholesterol in the body and causes a myriad of heart diseases. It raises the LDL (Low-density lipoprotein) cholesterol which puts your heart at risk.[2] The LDL cholesterol level should always be less than 100 mg/dL. Anything above 130 mg/dL is considered as high and harmful.

Excess consumption of trans-fat can cause the LDL cholesterol to rise and affect the healthy functioning of heart. This is a fat that one should try and minimize as much as possible.

Some of the foods that are high in trans-fat are processed foods, partially hydrogenated oils, cookies, chips, crackers etc.

Unsaturated Fat

Now, as you might have rightly guessed, unsaturated fats are those with a lower amount of hydrogen atoms in the molecular structure. At room temperature, this fat is in liquid state.

Most of the unsaturated fats are oils such as olive oil, sunflower oil, canola oil, safflower oil, sesame oil, and plant-based such as avocado, walnuts, almond, groundnut, soybean, seafood, flaxseed and many more.

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It is always recommended to replace your intake of saturated fat with unsaturated fat for a healthier body and organ functioning.

Unsaturated fats can further be divided into monounsaturated fats and polyunsaturated fats. Monounsaturated fats help to increase the amount of good HDL cholesterol and lower the level of LDL cholesterol.

However, it is worth mentioning that consumption of monosaturated fat without reducing the intake of saturated fats may not fetch you the optimum benefits.

Polyunsaturated fats are found mostly in vegetable oils and seafood.[3] Like monounsaturated fats, replacing saturated fat with polyunsaturated fat will also help to lower the level of LDL cholesterol.

Polyunsaturated fats can be further classified into omega-3 fatty acids and omega-6 fatty acids. Omega 3 fatty acids help to reduce risk of heart disease, promote brain functioning, improve eye health and regulate cholesterol levels.

Omega-6 fatty acids promotes skin health, hair growth, bone health, and metabolic rate. They are mostly found in vegetable oils such as safflower and corn oil.

Is saturated fat bad or good?

One of the main reasons for listing saturated fat as a bad option for your health is due to the increase in LDL cholesterol level it can cause. This cholesterol, in excess, will result in serious heart diseases and chronic health issues such as obesity, high blood pressure.

Considering the fact that the leading cause of death in the US and many parts of the world is heart disease, it is only logical to say that bad fat can be a serious threat to good health.

The American Heart Association recommends a maximum of 7% of saturated fats in your daily calorie intake.[4] So if a person is consuming 1500 calories per day, the amount of saturated fat should be no more than 105 calories. If you are someone with an already high cholesterol, then the minimum intake should further be reduced to 5% or 6%.

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Another reason to minimize saturated fat is the high calorie per gram it contains. While protein and carbohydrates each comes with 4 calories per gram, fats offer as much as nine calories per gram. Hence, consuming even 200 – 250 calories a day can slowly increase your weight without you even realizing it.

However, not all saturated fats are bad. Some of the items such as coconut oil, palm oils and other tropical oils. While meats and dairy products come with fat and high dietary cholesterol, these oils are cholesterol free and are healthier.

A study conducted by Asia Pacific Journal of Clinical Nutrition also found that using coconut oil can even increase HDL cholesterol, which is good cholesterol.[5]

Should you consume fat?

The one word answer is YES!

Fat is an essential nutrient that plays a vital role in healthy body functioning. Research suggests that even saturated fats, in ideal amount, is good for the body.[6]

The solution lies in identifying and including good fats in your diet. When it comes to trans-fat, try to avoid it as much as possible as the molecular structure is artificially modified to enhance flavor profile, with very less nutritious value and greater risks.

Include unsaturated fats in the right amount as it is a healthy source of nutrition and plays a key role in cell development and health.

As for saturated fats, consume in moderation and replace with good fat whenever possible.

Conclusion

The debate on whether saturated fat is good or bad is still on and heated. Many studies are out there favoring and declining the theory that saturated fat can cause heart diseases and is harmful.

However, it is just a small part of a larger picture which needs to be considered while making a decision. Eating healthy and making small changes to the lifestyle can easily overcome the effect of saturated fats.

Featured photo credit: Pexels via pexels.com

Reference

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Evlin Symon

Evlin Symon is a health and wellness expert specialized in fitness, weight loss, pregnancy, nutrition and beauty.

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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