Saturated fat: find out if it really is a health villain

Currently, with the growing concern about a healthier diet and life habits, much is said about the risks that fats can offer to health and about their presence in certain foods.

Who has never heard, for example, that saturated fat is considered a “bad fat” (while unsaturated fat is considered a “good fat”)?! However, the truth is that few people know, in fact, in which foods this type of fat is present and what risks it can pose to health.

With that in mind, below you can find all the information about saturated fat and also what are the differences between saturated, unsaturated and trans fats.

What is saturated fat?

Karina Valentim, nutritionist at PB Consultoria em Nutrição, specialist in Clinical Nutrition and Metabolism, highlights that saturated fat is found especially in foods of animal origin, such as meat, chicken skin, milk, cheese, butter and eggs. “However, coconut and palm oil are the only foods of plant origin that contain saturated fat,” she says.

Saturated fat, explains the professional, is formed by saturated fatty acids, without double bonds between their carbon atoms. “An important physical characteristic of these fats is that they are solid at room temperature. Saturated fatty acids can be divided into: medium chain (between 8 and 12 carbon atoms in the chain) and long chain (above 14 carbon atoms), thus influencing the health of the individual”, emphasizes Karina.

Risks that saturated fat can offer

How does saturated fat work in the body? Is it, in fact, “bad” for health? These are the main questions on the subject.

Karina Valetim highlights that the World Health Organization (WHO) points out that the consumption of fats (mainly saturated and trans) in inadequate diets, associated with physical inactivity, is among the ten main factors of mortality.

“The action of saturated fat depends on the type of saturation: medium-chain fatty acids, such as coconut oil, for example, are absorbed in the non-esterified form, bind to albumin and are transported to the liver, where they are rapidly metabolized, not raising plasma fat levels”, explains nutritionist Karina.

“Long-chain fatty acids, present in meat, eggs, milk, butter, are related to changes in blood fats. Metabolic and epidemiological studies have shown that palmitic acid (one of the long-chain saturated fatty acids) increases the plasma concentration of cholesterol and LDL cholesterol (popularly known as ‘bad cholesterol’), when compared to polyunsaturated fat. professional.

Compared to other saturated fatty acids, myristic acid (long-chain saturated fatty acid) also induces an increase in cholesterolemia (high cholesterol), as explained by Karina Valentim. “Despite this effect, a recent meta-analysis did not link milk (where myristics is found) to increased cardiovascular risk, although a strong association was recorded between butter and cheese intake with both increased LDL-cholesterol (popularly known as ‘ bad’), as with a higher prevalence of metabolic syndrome”, highlights the nutritionist.

Can Saturated Fats Really Cause Heart Disease?

The main concern with the consumption of saturated fats is the possibility of increasing cholesterol levels – mainly raising “bad cholesterol” (LDL) and reducing “good cholesterol” (HDL) –, which acts as a trigger to trigger other diseases. , especially cardiovascular ones.

Karina Valetim points out that, according to the Atherosclerosis and Prevention of Heart Disease Guideline, the current recommendations for consumption of saturated fats have been reduced (10% of the total energy value), since several studies have pointed to an increase in LDL-cholesterol and risk of disease. cardiovascular disease when individuals had a diet rich in this type of fat, associated with a sedentary lifestyle and low fiber intake.

“Excess cholesterol can be oxidized, leading to clogging of veins and arteries, increasing the risk of cardiovascular disease”, highlights the nutritionist.

“Taking into account this risk factor, the Brazilian Society of Cardiology indicates that adult individuals who have risk factors associated with cardiovascular disease – such as systemic arterial hypertension, diabetes, overweight or obesity, increased waist circumference, hypercholesterolemia, hypertriglyceridemia – decrease the consumption of saturated fats to less than 7% of the total daily energy value”, highlights nutritionist Karina Valetim.

Benefits of saturated fats

On the other hand, can saturated fat offer health benefits? The answer is yes, and Karina Valentim explains why:

• The consumption of saturated fats is important for the formation of hormones;
• It is important for the formation of cellular structure;
• It is important for the formation of enzymes;
• Saturated fatty acids provide energy, especially for individuals who practice physical activity, however, they should be consumed in moderation.

It is worth mentioning that it is only possible to talk about benefits if the consumption of saturated fats is not in excess and if it is associated with the practice of regular physical activities and healthy lifestyle habits.

Saturated vs unsaturated vs trans fats

Below, nutritionist Karina Valentim explains the main differences between saturated fats, unsaturated fats and trans fats and in which foods each type of fat is present:

Saturated fat

Definition: It has no double bonds between the carbons in the structure.

Food: meat, chicken, eggs, milk, butter, coconut and palm oil.

Action on the body: in excess, it raises LDL cholesterol concentrations.

unsaturated fat

Definition: It has double bonds between the carbons in the structure.

Food: vegetable oils and olive oils, soy, chestnuts, walnuts, almonds and avocados.

Action in the body: helps in the control of cholesterol levels.

Trans fat

Definition: Fat formed by a chemical process called hydrogenation, in which liquid vegetable oils are transformed into trans fatty acid, a solid fat.

Food: snacks, cookies, margarine and many industrialized products.

Action on the body: increases cardiovascular risk, especially by reducing the plasma concentration of HDL-cholesterol (“good” cholesterol). In addition, there is an increase in the plasma concentration of inflammatory proteins, which is closely related to obesity and chronic diseases.

Weight loss diet vs fat consumption

For people who want to lose weight, is following a low-fat diet the way to go? This is a common question.

Karina Valentim explains, however, that individuals who wish to lose weight should consume 20 to 30% of fat, prioritizing the consumption of healthy fats such as unsaturated fats, present in foods such as olive oil, chestnuts, avocado and fish. “The consumption of these fats in adequate levels leads to greater satiety of the individual during the day, avoiding excessive pinching”, she highlights.

Still according to the nutritionist, studies have shown that individuals who replaced the consumption of saturated fats with carbohydrates had adverse effects, with increased triglyceride levels, incidence of obesity, diabetes, heart disease and risk for metabolic syndrome. “These risks were mainly due to the quality of the carbohydrates ingested were of a high glycemic index with low fiber content. The consumption of fiber during the day is essential so that excess fats are eliminated through the feces”, adds Karina Valentim.

Saturated Fats to Avoid

Saturated fats are popularly known as “bad fats” because they belong to a type of fat that causes changes in the body that do not bring beneficial consequences. Despite this, in most cases, it is the excess consumption of a certain type of fat that brings harm to health (and not just its type).

Most recommendations suggest that consumption of saturated fat should not exceed 10% of calories ingested daily. Therefore, a 2000 calorie diet, for example, should contain a maximum of 22 grams of saturated fat. This amount in grams varies according to the energy need and health of each person – so the ideal is always to have the follow-up of a nutritionist.

To avoid inadequate consumption, it is recommended to replace foods that are sources of saturated fat with foods that are sources of “good fats”. Check out some guidelines in this regard:

Avoid consumption of:

• Butter
• Milk cream
• fatty meats
• Sausage
• Milk chocolate
• stuffed cookies
• cheeses
• bacon etc.

Prefer consumption of:

• vegetable oils
• Oilseeds (Brazil nuts, walnuts, macadamia nuts, cashews, almonds)
• Fish (sardines, mackerel, anchovies)
• Avocado
• Olive oil etc.

Now you know the main differences between saturated, unsaturated and trans fats and you know that, in fact, excess consumption of “bad fats” can contribute to serious health problems. Remember to cherish a healthier diet and, preferably, always rely on the guidelines of a nutritionist, who will indicate the appropriate amount of consumption of each type of food, according to its particularities.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.