Hey folks, hope you are doing great. I appreciate you guys for reading my post. In today’s post we will try to figure out why saturated fat were said to be bad for your health. Is is really bad for you, or it’s just a misconception that we were taught from years. Is saturated fat could cause heart issue or is it good for your health. All these stuffs apart from other important facts we will try to figure out- The Truth that has been lied to Us.
I remember during my visit to my brother few weeks back, when I took ghee(saturated fat) 2 teaspoon of it. My brother said don’t eat that much of those since it is saturated fat. And it’s not good for your health. But this theory has never been proven about saturated fat. By the way we were told wrong all these years. However, this is what most of the people thinks. that saturated fat is horrible for you.
The Past Studies
This false information or the myth actually started in 1950’s by a guy named Ancel Keys. There were studies of six countries in which saturated fat intake equated to higher rates of heart diseases. Unfortunately, like most studies that are skewed, he purposely ignored and deleted data of the 16 countries that didn’t fit in his list of theory.
Countries where high saturated fat intake showed very little heart disease. And also countries with very little fat that showed high rates of heart diseases. So data was no where. But however , once his paper was published and he was on the cover Time magazine, the medical industry changed and saturated fat becomes evil.
The Truth
Sadly, new ‘Healthier’ fat emerged such as sunflower, corn, soybean oil. Unfortunately these oil has contributed to more heart disease, heart attacks, and stroke that most other foods and certainly a lot more than saturated fats. And this is because, these so-called “Healthy fats” are high in inflammatory Omega-6 fats. Plus when heated, the fat molecules oxidises and changes structure, becomes hydrogenated and basically toxic to your body. These vegetable and seed fat were not designed to be heated while saturated fat are.
Studies and results
Yet a major meta analysis of 21 studies with almost 350,000 adults revealed no difference in the risk of heart diseases and stroke between the people with the lowest and highest intake of saturated fats. And there are other major studies that shows similar results. In simple words, eating saturated fat doesn’t causes heart issues. Actually the truth is,eating saturated fat could help in prevent heart diseases. This is because they reduce the level of Lipoprotein a which is having a very strong cor-relationship with heart disease. What interesting is there is no drug that could help in reducing this Lipoprotein a[LP(a)], but saturated fats do.!! Again , nature has already a solution, not these pharmaceutical companies. Additionally, eating saturated fats helps in increase your good HDL cholesterol.
What is saturated fat?
A saturated fat is a type of fat in which the fatty acid chains have all or predominantly single bonds. A fat is made of two kinds of smaller molecules: glycerol and fatty acids. Fats are made of long chains of carbon (C) atoms. Some carbon atoms are linked by single bonds (-C-C-) and others are linked by double bonds (-C=C-).[1] Double bonds can react with hydrogen to form single bonds. They are called saturated, because the second bond is broken up and each half of the bond is attached to (saturated with) a hydrogen atom.
Most animal fats are saturated. The fats of plants and fish are generally unsaturated.[1] Saturated fats tend to have higher melting points than their corresponding unsaturated fats, leading to the popular understanding that saturated fats tend to be solids at room temperatures, while unsaturated fats tend to be liquid at room temperature with varying degrees of viscosity (meaning both saturated and unsaturated fats are found to be liquid at body temperature). [Source]
Saturated fat vs Unsaturated fat
Saturated fats
It is normally solid at room temperature. Most come from animal sources such as beef, poultry, whole-fat milk, cheese and butter, however several come from plant sources, like coconut, palm and palm kernel oils. Saturated fats raise levels of both total blood cholesterol and low-density lipoprotein, or “bad” cholesterol. Elevated low-density lipoprotein is associated with an increased risk for developing cardiovascular disease. Limit your saturated fat intake to no more than 7 percent of daily calories, recommends the American Heart Association. [Source]
Unsaturated fats
It comes primarily from plant foods, such as nuts and seeds, and are liquid at room temperature. Examples include vegetable oils such as olive, peanut, safflower, sunflower, soybean and corn. Unlike saturated fats, unsaturated fats do not raise blood cholesterol or low-density lipoprotein levels. Unsaturated fats are either monounsaturated, polyunsaturated or a combination of both. Monounsaturated fats have the greatest effect on reducing high blood cholesterol levels and may actually increase “good” cholesterol, or high-density lipoprotein. Polyunsaturated fats are considered heart-healthy, too. According to Harvard School of Public Health, unsaturated fats also reduce inflammation.[Source]
What is mono-saturated fat and Is it really healthy for you?
From medical stand point mono-saturated fat is are fat molecules that contains one unsaturated carbon bond in molecule. Oils that have mono saturated fat stays liquid at room temperature but turns to solid when chilled. Example is olive oil that turns to solid state when it gets chilled.
Yes, it is good for your health when eaten in moderate quantity. Mono-saturated fats could reduce bad cholesterol level in our body. Which can lower the risk of heart diseases.
Examples of Saturated Fats
Saturated fat is found mainly in animal foods – meat and dairy products are often high in saturated fat. Examples include fatty beef, lamb, pork, chicken with skin, whole milk, cream, butter, cheese and ice cream. Additionally, baked goods and fried foods can be high in saturated fat because they are made with ingredients loaded with saturated fats, such as butter, cream.
Among them coconut oil is best as it don’t contain any cholesterol what people thinks. One more example, Ghee(clarified butter) which makes your food more tasty and is very good for skin , bones, brain.
| Nutritional value per 1 tablespoon | |
|---|---|
| Energy | 469 kJ (112 kcal) |
| Monounsaturated | 3.678 g |
| Polyunsaturated | 0.473 g |
|
0.04 g
|
|
| Minerals | Quantity %DV†
|
| Potassium |
0%
1 mg |
|
|
| †Percentages are roughly approximated using US recommendations for adults. | |
Saturated fat Serving size for daily
As it said, high intake of anything is never good. Even if you take high protein then your body is programmed too could result in serious consequences. Same is for saturated fats. There has been conflict with western countries and eastern countries on this. While in India, in Vedas – ghee(clarified butter) which is said to be the best aid to prevent joint pain and joint issue. Even this helps you to make your skin glow.
One should take 24 grams of saturated fat daily in his diet(average adult).
Saturated fat benefits
Increases the level size of HDL cholesterol
The fact that has been ignored against the saturated fat is, that they also affect HDL cholesterol. HDL(high density lipo-protein) also known as the “good” cholesterol. In fact it helps in transport cholesterol away from your arteries and towards the liver,where it may be either excreted or reused.
A higher level of HDL lowers the risk of heart diseases, and saturated fats raise blood levels of HDL. [Source] (1, 2, 3).
Weight Loss
Saturated fats, specially coconut oil can help reducing the excess fat by increasing your metabolism rate and thyroid levels. Also , the brain is also largely made of fat, and majority of fat in the brain is saturated. Saturated fats also helps liver cells to dump their excess fat content. And this is the primary step in stopping this ugly belly fat. Additionally saturated fats has been shown to protect the liver form toxicity of alcohol and prescribed medication drugs.
Stronger bones
It also helps to make you bones stringer, specially in women. While the vegetable oils do the opposite and cause osteoporosis.
Immune system
Helps in making your immune system, specially coconut oil and ghee. The myristic and la-uric acid have anti-bacterial and anti-fungal properties for your gut. In fact it is also found in high amounts in human breast milk as a potent germ killing ability for babies.
Healthier lungs
For proper function, the airspace of the lungs have to be coated with a thin layer of what called lung surfactant. The fat content of lung surfactant is 100 % saturated fatty acids. Replacement of these critical fats with other type of fat makes faulty surfactant and potentially causes breathing problem and inflammation.
Healthier skin
Saturated fat specially coconut oil and ghee(clarifies butter) reduces inflammation, hydrates the skin and increases collagen. This is what is needed for a young and glowing skin.
Tastes better
When we add saturated fat content food, the taste automatically increases, their is no doubt.
Conclusion
Please don’t be afraid of saturated fat, think as you are eating the right kinds. Eat daily and in a limited quantity, since high intake of anything is not always good.
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