Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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%.

Advertising

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

More by this author

Evlin Symon

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

Does Keto Weight Loss Diet Plan Actually Work? 15 Most Effective and Nutritious Healthy Foods to Lose Weight Is Saturated Fat Bad for Your Health? (And How to Eat Healthy Fat) 15 of the Best Fruits for Weight Loss and How to Enjoy Them Daily 10 Things You Should Know In 18th Week of Pregnancy

Trending in Physical Strength

1 Why Can’t I Lose Weight? 8 Reasons Why You Aren’t Getting Fit 2 12 Stretching Exercises to Increase Your Flexibility 3 The Ultimate Exercises to Improve Posture (Simple and Effective) 4 The Ultimate Workout Routine for Men (Tailored for Different Fitness Level) 5 10 Best HIIT Workout Exercises to Burn Calories Fast

Read Next

Advertising
Advertising
Advertising

Last Updated on August 13, 2020

12 Benefits of Meditation That Improve Your Body And Mind

12 Benefits of Meditation That Improve Your Body And Mind

As a mediation teacher, I am constantly confronted with these two questions regarding the benefits of meditation:

1. Why can’t I enjoy the benefits of meditation continuously?

I ask back: Is it maybe because you see mediation as a technique, performance, or some exclusive activity? The answer is: yes!

Or, because your mind is constantly evolving on the past negative attachments and traditional habits? After careful thinking they answer: yes, probably!

Although meditation is very simple and challenging at the same time, in the above mentioned case, it’s not easy to benefit from meditation, especially when approached with the idea that it has to be learned, studied, or applied. Meditation is to be seen as a natural, mental cleansing process that happens on a basis of awareness on a moment-to-moment experience. When that takes place, the benefits of meditation are continuous.

2. What is the purpose of meditation?

The purpose of meditation is to accomplish a level of consciousness for mastering the mind and uniting with the finest, deepest, and subtlest part of yourself as a being.

It is a conscious process of observation of the mind—helping the meditator to understand the structure of its mind and the quality of its content. During this process, countless benefits of a physical, mental, and spiritual/philosophical nature arise for the meditator.

Advertising

Meditation as a Fixer and Benefactor

In this article we’ll have a look at the primary and the ultimate benefits of mediation, which improve your body and mind at the same time. For the sake of clarity, readability, and tangible experience, I have separated the benefits into three groups.

You can change just about anything you don’t like about yourself (psychologically, as well as physically) through meditation. However, this is only possible with a specific approach, when your brain allows the benefits of meditation to do their work.

This means not to interrupt the benefit with other thoughts, but to let their effect implement itself in your body and mind. This approach is crucial.

The following exercises will make you feel the benefits of meditation instantly, but the continuity of the benefits of meditation on your body and mind depend on the discipline of your brain, how you manage external stimuli and your thoughts.

Less Physical, More Psychological

Even though the practice of meditation is more psychological and less physical, the first benefit we’re going to experience is both physical as well as mental.

This benefit happens literally immediately, right at the moment of meditation. It is the essence of mediation basically.

The First Benefit of Meditation

The first benefit of meditation is twofold:

  1. Improving inward attention (sharpening the mind)
  2. Relaxation of the body

Let’s do it right now. This benefit consists of only one step, and it is very simple to perform. It goes like this:

Advertising

Sit still and pay attention to your exhalation.

That’s it! Technically, the whole journey into the world of mediation begins here and nowhere else. And right here, you benefit from this step in the following way:

When you pay attention to the flow of your exhalation (gentle, deep, effortless exhalation), your body begins with the process of relaxation instantly (your heart rate slows down, your nervous system calms, and tension in your muscles is relieved).

When the nervous system calms, your mind calms down, and, more specifically, less thoughts are produced by your mind. How, exactly? By applying one of the most valuable mental skills—attention—the mind follows the breathing and has no space and time to generate any other thoughts. Only when the attention goes off the breath, other thoughts are constructed, and the mind is accelerating with thought production again.

Keeping the First Benefit Effective and Ongoing

Here you apply the approach of not letting the relaxation and attention process get interrupted; rather let the effects of these benefits implant in your body and mind as deeply as possible.

This is to say, the instant relaxation and inward attention happen at the same time when you follow the flow of your breath. Repeating this process—creating a constant rhythm out of the breathing and the attention—you create a process of meditation.

Keep your attention on the flow of your breath and see how the calmness of body and mind begin to rule your present moment. The longer you stay connected to your breathing, the stronger you’ll feel the benefit. Start with 3-5 minutes at a time without doing anything else, and increase to 10-20 minutes and onwards.

Can you think of a better, simpler and quicker exercise that can relax the body and improve attention in this way, at this speed?

Advertising

This benefit takes you to the second one.

The Second Benefit of Meditation

While still working with the first benefit of mediation, you slowly start to see the second benefit of mediation, which is fourfold. I call it the major value of mediation:

  1. Energy (physical and mental strength)
  2. Observance
  3. Peacefulness (stillness, and space of mind for deeper observation)
  4. Patience

Peacefulness is the source of a blissful life. The energy is the fuel to express that blissfulness. Whatever we want to accomplish in life we need: 1) Physical and mental strength, 2) Observance of that energy, 3) Peacefulness—the calmness and stillness that creates space for freedom of being and creative thinking, and 4) Patience for the process of accomplishment.

You can only get creative in thinking and boosted with physical and mental energy when you get in touch with the deepest levels of yourself—when you harmonize your mental and physiological activities. How do you do that? Let’s try it right now:

This step involves the observation of the two separate movements of your breath. After paying attention on your exhalation, you have prepared your body and mind to really see and feel what true peacefulness and true energy means.

1. Energy

Keep your attention on your inhalation (inhaling gently, deeply and lightly) and feel the new energy (new oxygen) flowing in your body. The inhalation is the symbol for aliveness and vitality. It is the the primary act that connects the baby’s body with the outside world after coming out of the womb[1]. Each inhalation is a new opportunity for your body to revive, regenerate, and renew itself.

2. Observance

The observance comes during the process of meditation, enabling you to see the physiological benefits of introducing new energy to your body. Use that benefit by utilizing its effects, and create deeper observation into yourself. With every single inhalation, this observation will enable you to generate even more energy, mentally and physically.

3. Peacefulness

Keep your attention on your exhalation, and feel how, out of the relaxation, peacefulness is spreading throughout your whole body. The exhalation is the symbol for relaxation and peacefulness. Only through meditation can you realize what absolute peacefulness means.

Advertising

4. Patience

The meditation delivers the previous benefits to you immediately and opens up the possibility for many other benefits and great virtues. A specific one to mention, which is essential for reaching the ultimate benefits of meditation, is patience. If you have experienced the aforementioned benefits, it means that you have invested a certain amount of patience into mastering yourself and your mind.

The Ultimate Benefits of Meditation

Patience is a key quality when it comes to the ultimate benefits of meditation.

Since the mind is the tool that reveals everything, mediation is the method for the proper utility of the tool.

The above mentioned benefits of mediation lead to the ultimate benefits of mediation—qualities that depict what makes a human being human. As you dwell in a meditative state of being, the following benefits begin to emanate:

  • Diligence: the persistence for righteous effort to reach an intrinsic value; inner strength.
  • Temperance: to express self-control and show excellence in managing the physio-biological and mental necessities
  • Courage: using righteous effort and braveness to look into the weaknesses of yourself and at the hardship of your life, endure it and patiently overcome the obstacles
  • Loving kindness and Compassion – a capacity to care, understand, and tolerate other people’s state of being, wishing them freedom from suffering.
  • Wisdom: the moment when you feel that mediation gives you the feeling and the knowledge that what you do relating to life and practical affairs is just.
  • Equanimity: that puts you in a state of composure, and you experience an ongoing blissful state of being.

These are the 6 ultimate benefits of meditation that put your body and mind in a state of health and balance.

Final Thoughts

Mediation exists to put order in your mind and awaken the best of you, to reconnect you to your goodness and your inborn intelligent capabilities.

Meditation is the window to your true Self. It gives you a panoramic view of your heart’s greatness. It shows you the true meaning of love, freeing you from the dungeons of ignorance and despair. The power of meditation dismantles the evil that’s trying to cloud the beauty of your heart.

Your heart, body, and soul are the bridge over which the challenges of life frequently carry their heavy load. Meditation is the support of that bridge. Make use of that support.

More on Meditation

Featured photo credit: Mor Shani via unsplash.com

Reference

[1] Medline Plus: Changes in the newborn at birth

Read Next