What Is Saturated Fat?

Depending on who you ask, you’re likely going to get two different answers about whether fats are good for you. In fact, you’re probably going to get more than two. This is because people have differing opinions on the health effects of fat.

When you do a bit of research, you also realize that there isn’t simply one type of fat. There are several, but the one you should know about most is saturated fat.

Saturated fat is a fat that’s solid at room temperature. It has a high proportion of fatty acids and is generally considered worse in diets than unsaturated fats.

Do We Need Saturated Fats?

Nutrition fact label centers saturated fat.

Right now, there are diets that emphasize eating healthy fats, but what are those? And when you go to the grocery store, almost everything “diet” you see in the aisles touts that it is non-fat, low-fat, or fat-free. So, what gives? How do you know whether you should be eating fats or swearing them off completely?

For the most part, we know that fats play a vital role in our nutrition. However, the source of those fats hasn’t always been in agreement. Decades ago, we believed that fat from cheese, milk, and the meat was unhealthy when eating in more significant portions. A little bit was OK, but too much could clog up your heart and trigger heart attacks.

Doctors told us to find fats in healthier foods like fish, healthy oils (olive oil, etc.), and seeds and nuts. Those are generally regarded as still being good, but we’re rethinking the role of meat and cheese in our diets.

Is that, however, always the case? For decades, we’ve heard that saturated fats found in meat, dairy products, and other foods lead to a higher incidence of heart disease. But recent studies bring that notion into question. Now there are plenty of scientists and nutritionists who encourage people to eat a fat-heavy diet and, instead, stay away from sugars and carbohydrates.

Recent studies focused on saturated fats failed to establish any relationship between saturated fats and heart disease. The studies were a major breakthrough for proponents of a meat and dairy-heavy diet, but so far, the governing bodies like the American Heart Association aren’t budging their guidance.

We know that the question of whether we need saturated fats isn’t the same as if it’s terrible for you. As far as we know now, saturated fat isn’t a necessity. It’s a great energy source, but it’s not a must-have. For now, American dietary guidelines say that saturated fat shouldn’t comprise more than 10% of your daily caloric intake because it could lead to excess weight gain.

What you really want to do is to stay away from trans fats. These are currently the highest on the list of fats that are bad for you. They’re found in things like French fries, chips, and other processed foods. Trans fats are especially harmful because the body has a difficult time processing them. They mess with your metabolism and can transform into fat on your body even when you aren’t eating that many calories.

What Foods Are High in Saturated Fat?

cheeseburger and fries with big belly in background

OK, we’ve already covered the basics of saturated fat: meat, cheeses, and other dairy products. But other foods have a lot of saturated fats. Let’s give you a more detailed breakdown.

Red Meat

Any type of red meat is generally higher in saturated fats. Beef, pork, and lamb are the highest. You have choices when you go to the grocery store, and buying fattier pieces of meat or cuts will contain higher amounts of saturated fat. For example, a ribeye steak, considered to be the most decadent of the steak cuts, will have more saturated fat than a piece of tenderloin, which is generally very lean. Likewise, you can buy ground beef with different levels or percentages of fat. If you want more fat, you buy fattier beef.

Oils

Certain oils, like coconut oil, have high amounts of saturated fat. Indeed, a similar portion of coconut oil has much more saturated fat and more calories when compared to red meat or butter—something to know because people are very into cooking with alternative oils right now.

Dairy Products

Whole milk, full-cream cheeses, regular yogurts, etc., will have more saturated fat than their diet counterparts. Just beware when you buy, though, because sometimes the lower-fat items use sugar or sweeteners instead of the fats. So you may be eating fewer calories, but more of those calories come from sugar or chemical additives.

Butter

Butter has a lot of saturated fat. Just a single tablespoon has about 7 grams of saturated fat in it. It’s one of the reasons why baked goods and other foods with a lot of butter are so calorie-dense and are believed to contribute to obesity.

Should You Eat Saturated Fats?

There are still many people out there who believe eating saturated fat increases your risk of heart disease. Why? Because saturated fats have links to LDL cholesterol, or what many doctors believe is the wrong kind of cholesterol. Other people, however, encourage people to eat healthy fats found in red meat and other saturated fat sources.

On top of the concerns about heart disease, some view high saturated fat consumption as harmful. They think that overeating saturated fat increases inflammation and can contribute to early or rapid mental decline. According to Healthline, a study of 12 women discovered that those who ate diets high in saturated fats saw a meaningful increase in cognitive decline and inflammation. Of course, this is a small study but still, cause for concern.

According to most experts, the best thing you can do is eat a balanced diet that isn’t too heavy on fats, sugars, or carbohydrates. But, of course, anytime you want to make significant changes to your diet, it’s a good idea to consult a dietician for advice. They can take a look at what you’re eating and line up a new diet with your health and wellness goals.

There will likely be years of additional debate over the health benefits or harmful effects of saturated fats and other types of fats in foods. But, yes, there are many unhealthy people in the country due to high levels of obesity, diabetes, and other conditions, so there is certainly cause for concern.

For now, though, limited excess calorie consumption and eating whole foods without sugar or sugar alternatives is a great place to start. Live a healthy, active lifestyle, and put more effort into knowing what you’re putting into your body. Read the nutrition labels on the back of the foods you buy, and avoid unhealthy snacking. That will go a long way for people who want to lose weight, keep blood sugar levels in control, and live a longer, healthier life.