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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)
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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.

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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

More by this author

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 July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

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