In a healthy diet , fats are part of the nutrients that must be present in the diet . These 10 examples of saturated fats are the best known.
This type of fat can be of animal or vegetable origin, and is distinguished by remaining solid at room temperature (in most cases).
On the other hand, foods of plant origin contain less amount of saturated fatty acids, compared to those from 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, you should not abuse its consumption either.
Examples of saturated fats allow us to transport vitamins such as A, D, E and K and provide us with energy . The greater the solidity of a food, the greater the proportion of saturated fats.
10 examples of saturated fats 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, it puts it on the same level of evidence as saturated fatty acids.
3. Industrial pastries
Including cookies, any portion of industrial pastries is high in saturated fat. In other words, in long-chain saturated fatty acids, such as palmitic acid.
Some studies relate the consumption of this acid present in certain ultra-processed foods 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 allowance, 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 fats.
When it comes to foods loaded with fat, vanilla ice cream is not far behind: it brings with it 7 grams of saturated fat per 100 grams of ice cream.
6. Milk chocolate
Namely, fats are a variant of the nutrient obtained from food. Its intake is essential, but there must always be a balance.
One of our examples of lipid saturated fats 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.
Knowledge about the good fats that our body needs is very important , because those obtained from food provide essential fatty acids, such as linoleic and linolenic.
In this case, they are called “essential” because the body cannot produce them on its own or works poorly without them: they are essential for blood clotting, controlling inflammation and brain development .
9. Packaged sausages
They are always less healthy than those sold at the butcher shop, because they are processed meat with a high content of saturated fat.
10. Egg yolk
With reference to the raw yolk (very feared by many), it contains 10 grams of saturated fat per 100 grams.
Final Notes on Saturated Fats
- 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 comes from the fact that they increase the level of bad cholesterol (LDL), associating it with a great risk of stroke and heart problems.
