Wellness
Saturated Fats: The Good, The Bad, The Truth
Unpacking the ongoing debate about saturated fats, their role in your diet, and their actual impact on heart health and cholesterol levels.
What is it?
Saturated fat is a type of dietary fat that is solid at room temperature. Chemically, its carbon atom chains are "saturated" with hydrogen atoms, meaning they have no double bonds. This structure differentiates it from unsaturated fats, which are typically liquid at room temperature. Saturated fats are found in many animal-based foods, such as red meat, butter, cheese, and other full-fat dairy products. They are also present in some plant-based oils, most notably coconut oil and palm oil. All fats, including saturated ones, are energy-dense, providing 9 calories per gram.
Why is it trending?
For decades, saturated fat was widely considered unhealthy due to its link to heart disease. However, its role in health is now a subject of intense debate. While many health organizations maintain that high intake raises "bad" LDL cholesterol, some recent studies have questioned the strength of the direct link between dietary saturated fat, cholesterol levels, and heart disease risk. This has created controversy and confusion, as research now suggests that the overall dietary pattern and the foods that replace saturated fats are just as important as the fat itself.
How does it affect people?
Consuming high amounts of saturated fat has been shown to increase levels of LDL (bad) cholesterol in the blood, which is a well-known risk factor for heart disease and stroke. Because of this, major health bodies recommend limiting saturated fat intake to less than 10% of daily calories. The effect can also depend on the food source; saturated fats from processed meats may have a different impact than those from cheese or yogurt. Replacing saturated fats with unsaturated fats is associated with a lower risk of heart disease, whereas replacing them with refined carbohydrates may not offer the same benefits.