Today, with growing concern about healthier eating and living habits, much is being said about the risks that fats can pose to health and 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 actually know which foods this type of fat is present in and what risks it may pose to health.
With that in mind, below you will find all the information about saturated fat and also what are the differences between saturated, unsaturated and trans fat.
What is saturated fat?
Karina Valentim, a nutritionist from PB Consultoria de Nutria, a specialist in Clinical Nutrition and Metabolism, points out that saturated fat is found especially in animal foods such as meat, chicken skin, milk, cheese, butter and eggs. "But coconut and palm oil are the only plant foods that have saturated fat," he says.
Saturated fat, she explains, is made up of saturated fatty acids with no double bonds between their carbon atoms. An important physical characteristic of these fats is their solid form at room temperature. Saturated fatty acids can be divided into: medium chain (between 8 and 12 carbon atoms in the chain) and long chain (over 14 carbon atoms), thus influencing the health of the individual ?, highlights Karina.
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Risks That Saturated Fat May Offer
How does saturated fat act in the body? Does she, in fact, hurt? the health? These are the main doubts on the subject.
Karina Valetim points out 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 top ten mortality factors.
The action of saturated fat depends on the type of saturation: medium chain fatty acids such as coconut oil, for example, are absorbed in 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 blood fat alteration. Metabolic and epidemiological studies have shown that palmitic acid (one of the long chain saturated fatty acids) elevates 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) induces elevation of cholesterolemia (high cholesterol) as well, according to Karina Valentim. Despite this effect, a recent meta-analysis has not linked milk (where mysticism is found) to increased cardiovascular risk, although a strong association between butter and cheese intake and elevated LDL cholesterol (popularly known as cholesterol) has been reported. bad?), as with higher prevalence of the metabolic syndrome ?, highlights the nutritionist.
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Can saturated fats even cause heart disease?
The main concern with the consumption of saturated fat is the possibility of increased cholesterol levels? mainly raising the "bad cholesterol" (LDL) and reducing? Good cholesterol? (HDL) ?, which acts as a trigger to trigger other diseases, especially cardiovascular diseases.
Karina Valetim points out that, according to the Atherosclerosis and Heart Disease Prevention Directive, current saturated fat consumption recommendations have been reduced (10% of total energy value), as several studies have indicated increased LDL-cholesterol and risk of disease. cardiovascular when individuals had a diet rich in this type of fat, associated with physical inactivity and low fiber intake.
"Excess cholesterol can undergo oxidation leading to clogging of vein and arteries, increasing the risk of cardiovascular disease," says the nutritionist.
? Considering this risk factor, the Brazilian Society of Cardiology indicates that adult individuals with risk factors associated with cardiovascular disease? such as systemic arterial hypertension, diabetes, overweight or obesity, increased waist circumference, hypercholesterolemia, hypertriglyceridemia? reduce saturated fat intake to less than 7% of the total daily energy value ?, says nutritionist Karina Valetim.
Benefits of Saturated Fats
By contrast, can saturated fat offer health benefits? The answer is yes, and Karina Valentine explains why:
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- Consumption of saturated fat is important for hormone formation;
- It is important for cell structure formation;
- It is important for the formation of enzymes;
- Saturated fatty acids provide energy, especially for individuals practicing physical activity, but should be consumed in moderation.
It is noteworthy that it is only possible to speak of benefits if the consumption of saturated fat is not in excess and if it is associated with regular physical activity and healthy lifestyle habits.
Saturated x Unsaturated Fats x Trans
Below, nutritionist Karina Valentim explains what are the main differences between saturated fat, unsaturated fat and trans fat, and what foods each type of fat is present in:
Saturated fat
Definition: It has no double bonds between the carbons in the structure.
Foods: meat, chicken, eggs, milk, butter, coconut and palm oil.
Action on organism: too much raises LDL cholesterol concentrations.
Unsaturated fat
Definition: It has double bonds between the carbons in the structure.
Foods: vegetable oils and olive oils, soy, nuts, walnuts, almonds and avocado.
Action on organism: Helps in controlling 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.
Foods: snack foods, cookies, margarine and many processed products.
Action on organism: increases cardiovascular risk, especially by reducing the plasma concentration of HDL-cholesterol ("good" cholesterol). In addition, there is an increase in plasma concentration of inflammatory proteins, closely related to obesity and chronic diseases.
Slimming diet vs. fat consumption
For people who want to lose weight, following a low fat diet is the way? This is a common question.
However, Karina Valentim explains that individuals who want to lose weight should consume 20 to 30% of fats, prioritizing the consumption of healthy fats such as unsaturated, present in foods such as olive oil, nuts, avocado and fish. "The consumption of these fats at adequate levels leads to greater satiety of the individual during the day, avoiding excessive pinches", highlights.
Still according to the nutritionist, studies showed that individuals who replaced the intake of saturated fat with carbohydrates had adverse effects, with increased triglyceride levels, incidence of obesity, diabetes, heart disease and risk for metabolic syndrome. These risks occurred mainly because the quality of the carbohydrates ingested were of high glycemic index with low fiber content. Is fiber intake during the day essential for excess fat to be eliminated by faeces ?, 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 have beneficial consequences. However, in most cases, it is the excess consumption of a certain type of fat that is harmful to health (and not just its type).
Most recommendations suggest that saturated fat intake should not exceed 10% of calories ingested daily. Thus, a 2000-calorie diet, for example, should contain a maximum of 22 grams of saturated fat. Does this amount in grams vary with each person's energy needs and health? Therefore, the ideal is always to have the support of a nutritionist.
To avoid inadequate consumption, it is recommended to replace saturated fat foods with "good fat" foods. Check out some guidelines in this regard:
Avoid consumption of:
- butter
- Milk cream
- Fatty meat
- Sausage
- Milk chocolate
- Stuffed cookies
- Cheese
- Bacon etc.
Prefer the consumption of:
- Vegetable oils
- Oilseeds (Brazil nuts, walnuts, macadamia nuts, cashews, almonds)
- Fish (Sardines, Horsetail, Anchovy)
- Avocado
- Olive oil etc.
You now know the main differences between saturated, unsaturated and trans fats and you know that, in fact, the excess consumption of? Bad fats? can contribute to serious health problems. Remember to look for a healthier diet and preferably always have the advice of a nutritionist, who will indicate the appropriate amount of consumption of each type of food, according to your particularities.
"Saturated Fat & Coronary Heart Disease: Dietary Villain or Red Herring?" - Steven Hamley PhD (cand) (April 2024)
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