Health and Fitness

10 Examples of Saturated Fat

In a healthy diet , fats are a part of the nutrients that must be present in the diet . These 10 examples of saturated fat are the best known.

This type of fats can be of animal or vegetable origin, and are distinguished by remaining solid at room temperature (in most cases).

For its part, foods of plant origin contain less amount of saturated fatty acids, compared to those of animal origin.

It is widely commented that saturated fats are bad, but the truth is that they are essential in a healthy eating model. However, it should not be abused either.

Examples of saturated fats allow us to transport vitamins such as A, D, E and K and provide us with energy . The more solid a food is, the higher the proportion of saturated fat.

10 examples of saturated fat in the diet

1. Coconut oil

Also called coconut butter , it is the first of our types of fat . This is because it is a fatty substance that includes approximately 90% saturated acids.

These acids are extracted through the pressing of the meat or the pulp of the coconuts.

2. Palm oil

Its main component is palmitic acid, so every 100 grams of this oil contains 49 g of saturated fat.

It should be noted that a considerable part of palm oil consumption occurs in the partially oxidized cooking oil variant, replacing its fresh state.

Apparently, this oxidation is responsible for the risks related to its consumption. There is convincing evidence that consumption of palmitic acid increases the possibility of cardiovascular disease.

In this way, you place it on the same level of evidence as saturated fatty acids. 

3. Industrial pastries

Including cookies, any serving of industrial pastries is rich in saturated fat. In other words, in long-chain saturated fatty acids, such as palmitic acid.

Some studies link the consumption of this acid present in certain ultraprocesses with a reduction in insulin sensitivity, as well as with an increase in cardiovascular risk.

4. Pork

One of the foods with saturated fat is pork, although for every 100 grams of it, only 2.4 g correspond to saturated fat.

This amount represents less than 10% of the recommended daily amount, preventing the boost in cholesterol levels. Therefore, the circulatory system does not suffer.

5. Vanilla ice cream

When a person exercises, their body uses the calories from carbohydrates . After 20 minutes, the body extracts energy from fat.

With regard to foods loaded with fat, vanilla ice cream is not far behind: it brings with it 7 grams of saturated fat for every 100 grams of ice cream.

10 Examples of Saturated Fat
The balanced consumption of saturated fats is necessary for a healthy diet

6. Milk chocolate

Namely, fats are a variant of the nutrient obtained from the diet. Its intake is essential, but there must always be a balance.

One of our examples of saturated fat lipids is milk chocolate, one of the most preferred foods among people.

Its saturated fat content is 19 grams, for every 100 grams of the product.

7. Red meat

In relation to animal fat, it has a relatively high content of cholesterol and saturated fat. Thus, the consumption of both is linked to certain health difficulties.

Indeed, for every 100 grams of red meat, there are 4.5 grams of saturated fat. 

8. Butter

Butter is the matrix of fatty products, as it contains 51 grams of saturated fat per 100 grams. 

Not everything has to be negative with respect to fats, because they have certain benefits for our body. 

It is very important to know which are the good fats that our body needs , because those obtained from food provide essential fatty acids, such as linoleic and linolenic.

In that case, they are called “essential” because the body cannot produce them alone or it works badly without them: they are essential to clot blood, control inflammation and brain development 

9. Packaged sausages

They are always less healthy than those sold in the butcher shop, because it is processed meat with a high content of saturated fat.

10. Egg yolk

With reference to the raw yolk (much feared by many), it contains 10 grams of saturated fat per 100 grams.

Final Notes on Saturated Fat

  • An excessive amount of fat can accumulate under the skin and around different organs, predisposing us to diabetes, cardiovascular diseases, hypertension, etc.
  • The bad reputation of these fats is due to the fact that they increase the level of bad cholesterol (LDL), associating it with a great risk of stroke and heart difficulties.

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