Saturated fat: danger?

“Fat” is any fat that solidifies at normal temperature, such as butter, bacon fat or bacon fat. Most polyunsaturated fats are liquid at the same temperature.

Any fat that has been hydrogenated, the term we use for margarine, is saturated. If it was only partially saturated, it is of course only partially saturated. Margarine manufacturers do not care to quantify hydrogenation, so it is impossible to estimate the degree of saturation of their products.

With the exception of coconut oil, all vegetable or nut oils are low in saturation and rich in polyunsaturated fatty acids. The same is true for oils extracted from fish. Cod liver oil, for example, consists of three-quarters of the polyunsaturated fat and one-quarter of the saturated fat, which may explain the low percentage of heart problems in Eskimos.

Sheep and bison milk have the highest content of saturated fat (twice as much as unsaturated fat). Cow’s milk contains more than 40%, while the proportion is distributed around 50/50 for women’s milk.

Saturated fat (including cholesterol) plays a role in the development of arteriosclerosis.

What foods contain saturated fat?
Saturated fats are found naturally in many foods. The majority of them come mainly from animal sources, including meat and dairy products.

Examples of foods containing saturated fat

  • fatty beef,
  • lamb,
  • pork,
  • poultry with skin,
  • beef fat (allow),
  • lard and cream,
  • Butter,
  • cheese and other dairy products made from whole or reduced-fat milk (2 percent).
  • baked goods and fried foods: they may contain high levels of saturated fat. Some vegetable oils, such as palm oil, palm kernel oil and coconut oil, also mainly contain saturated fat, but do not contain cholesterol.

Saturated fat = danger?

There is a lot of conflicting information about saturated fat. The question is therefore naturally whether we can eat it safely.
The American Heart Association recommends limiting the consumption of saturated fats, especially those found in butter, cheese, red meat and other foods of animal origin. Decades of scientific research have shown that saturated fat can raise your “bad” cholesterol and put you at higher risk for heart disease.


Some interesting readings:


The most important thing to remember is the general diet chart. Saturated fat is just one piece of the puzzle. In general, you can’t go wrong by eating more fruits, vegetables, whole grains and fewer calories.

What is the difference between saturated and unsaturated fats?

Although it is not practical to completely eliminate saturated fat from your diet, especially since it is present (in small quantities) in many foods, it has been shown that replacing saturated fat with unsaturated fat in the diet. diet lowers blood cholesterol – one of the risk factors in the development of heart disease.

It is therefore important to pay attention to the amount of saturated fat compared to unsaturated fat in your diet, and opt for unsaturated options if possible. It’s a positive step for your heart health.

What are structurally speaking saturated and unsaturated fats?

The difference between “saturated” and “unsaturated” fats is the number of double bonds in the fatty acid chain. Saturated fatty acids lack double bonds between individual carbon atoms, while unsaturated fatty acids have at least one double bond in the fatty acid chain.

Saturated fats are solid at room temperature, while unsaturated fats are liquid.


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