Saturated Fats


By: Nikki Nies

Original Image by Phu Thinh Co via Flickr
Original Image by Phu Thinh Co via Flickr

The USDA highly recommends the limitation of saturated fat to no more than 7% of one’s daily caloric intake.  So, if you’re consuming 2000 calories per day, it’s recommended no more than 140 calories or 16 g of fat per day.

Saturated fats can be found in animal products (e.g. butter, cheese, whole milk, cream, fatty meats, coconut oil, palm oil, and palm kernel oil) are linked to an increased risk of chronic diseases (e.g. heart disease).  However, it must be noted that there isn’t concrete evidence that a large saturated fat intake will always pan out negatively.

Saturated fats contain carbon atoms that are saturated with hydrogen atoms.  Typically, saturated fats are solid at room temperature.

On to the good news! While unsaturated fats are not as favorable, unsaturated fats are a great replacement.  Unsaturated fats, such as mono and polyunsaturated fats, which are liquid at room temperature are an awesome alternative. Swapping out the portions of meat consumed for beans and legumes may be a good option as well.

To reiterate, the complete elimination of saturated fats is not needed.  By becoming more aware of what foods you’re eating, you can better acknowledge what your eating habits are.

Sources: http://www.npr.org/blogs/thesalt/2014/03/17/290846811/dont-fear-the-fat-experts-question-saturated-fat-guidelines

http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Saturated-Fats_UCM_301110_Article.jsp

Top Food Sources of Saturated Fat in the U.S.

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/fat/art-20045550

http://fanaticcook.blogspot.com/2010/11/saturated-fat-increases-insulin.html

The Facts About Saturated Fat

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