Saturated fat is associated with heart disease, the number one cause of death in America. Rich in cholesterol, it is known for causing plaque build-up, clogging arteries, and restricting the flow of oxygen-rich blood to the heart, and throughout the body. This eventually manifests as high blood pressure, and over time, heart disease.
The truth is, saturated fat is not the main culprit of heart problems, but trans-fats, the resulting product of the hydrogenation process. Still, excess consumption of meat and dairy products, the main sources of saturated fat, will eventually lead to the negative effects of saturated fat, but there is a certain amount of this natural fat that the body needs, for everything from cellular health to proper brain function.
What is Saturated Fat?
All fat is made up of both carbon and hydrogen atoms bonded together. Saturated fat is the most chemically stable fat as the highest number of hydrogen atoms are connected with each carbon atom; it is full of hydrogen atoms, or saturated. This is why saturated fat is solid at room temperature - think of butter or animal fat. It is also the easiest to cook with because saturated fats will not go rancid when exposed to oxygen or high temperatures as unsaturated fats such as vegetable oils will.
Animal products are not the only sources of saturated fat; tropical oils and breast milk also have high amounts. Coconut oil is almost ninety percent saturated, while palm oil is a more balanced fat source, with about half of its fatty acids being saturated. With all oils, but tropical oils in particular, always choose the most unprocessed product, using virgin coconut oil and organic unrefined palm oil, as oils loose more health benefits the more they are altered.
Breast milk is extremely rich, with fifty percent of its content being fat, with high levels of saturated fat and cholesterol. This is because babies require saturated fat for growth and brain development. They easily convert this fat into energy, as breast milk, like virgin coconut oil has a significant amount of lauric acid. Lauric acid can be made into energy by the liver, as opposed to being metabolized first as with other fats. This fatty acid also has antimicrobial and antiviral properties, protecting the body from infection.
Why Eat Foods with Saturated Fat
Just like essential nutrients, amino acids, and essential fatty acids from the omega oils, the body requires saturated fat. Cell membranes are made up of both unsaturated and saturated fatty acids, which means the body needs a variety of fat sources. Without saturated fat, they would lose their stiffness, and be unable to function properly. We should eat foods with saturated fat so our body can absorb and utilize other essentials. Many vitamins and minerals are fat soluble - calcium requires saturated fat to be taken up by the bones. The essential fatty acids as well need the more stable saturated fats in order to remain in body tissue. Saturated fat also contributes to immune health and brain health.
The key is balance. Only ten percent of the calories consumed should be from sources of saturated fat, another twenty can come from unsaturated fats. How many grams of saturated fat should you eat daily? For a normal adult, ten percent is around twenty grams of saturated fat. We will benefit more from avoiding processed foods and processed fats; and, enjoying natural whole foods and natural fat.
Sources:
Page, Linda. "Healthy Healing: A Guide to Self-Healing for Everyone." (Ash Tree Publishing, 2003).
Enig, Mary, PhD and Fallon, Sally. "The Skinny on Fats." (New Trends Publishing, 1999).
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