Saturated fat

Saturated fats are a type of fat characterized by their molecular structure, in which all carbon atoms are saturated with hydrogen atoms, allowing no room for additional hydrogen. They are typically solid at room temperature, a trait that distinguishes them from unsaturated fats, which remain liquid at the same temperature. These fats are present in a variety of foods, most prominently in animal products such as meats and dairy products, but also in certain plant-based sources like coconut and palm oil.

Coconut butter

Structure and Properties

Nutrition Facts label with 94% saturated fat per serving

The defining characteristic of saturated fats is the absence of double bonds in their molecular structure. This implies that each carbon atom in the fatty acid chain is bonded to the maximum possible number of hydrogen atoms, hence the term "saturated". This full saturation of hydrogen atoms results in a straight structure which allows the fatty acid chains to pack closely together, giving saturated fats a solid consistency at room temperature.

Dietary Sources

Saturated fats are found predominantly in animal-derived foods such as red and processed meats, dairy products like milk, cheese, and butter, and lard. However, certain plant-derived fats, such as coconut oil, palm oil, and cocoa butter, are also high in saturated fats. Some processed and fried foods, as well as baked goods, often contain high levels of saturated fats due to the use of these oils in their preparation.

Health Implications

The role of saturated fats in human health has been a topic of significant debate within the medical and nutrition communities. Traditionally, saturated fats have been linked to increased levels of low-density lipoprotein (LDL) cholesterol, commonly referred to as "bad cholesterol", and thereby to an increased risk of cardiovascular disease. As a result, many dietary guidelines have recommended limiting the intake of these fats.

However, recent research has called into question the direct causal link between saturated fats and heart disease, suggesting that the relationship may be more complex and mediated by various factors, including the overall dietary pattern and the specific types of saturated fatty acids consumed. Nevertheless, the general consensus remains that a diet high in fruits, vegetables, whole grains, lean proteins, and unsaturated fats promotes better health outcomes.

See also

• Unsaturated fat
• Trans fat
• Dietary fats and health
• Cardiovascular disease
• List of saturated fatty acids
• List of vegetable oils
• Food pyramid
• Healthy diet
• Diet and heart disease
• Fast food
• Junk food
• ANGPTL4
• Iodine value
• Framingham Heart Study
• Seven Countries Study
• Ancel Keys
• D. Mark Hegsted
• Western pattern diet

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