Which type of fat is healthier?

Beef and beef fat, poultry... are some of the sources of saturated fat - Illustration photo

Saturated fats are fats that are solid at room temperature. Common sources of saturated fats include meat, dairy products and butter, and tropical vegetable oils such as vegetable and palm oils.

All fats contain carbon and hydrogen, but in saturated fats, the carbon atoms are bonded to the maximum number of hydrogen atoms. In other words, the carbon atoms are completely "saturated" with hydrogen, so the saturated fat molecules pack close together, giving them their characteristic solid structure.

Types of saturated fats

Types of saturated fats include:

Short-chain saturated fatty acids: Have 4 to 6 carbon atoms in the chain; examples include butyric acid and caproic acid.

Medium-chain saturated fatty acids: Have 8 to 12 carbon atoms in the chain; examples include caprylic acid, capric acid, and lauric acid.

Long-chain saturated fatty acids: Have 14 to 20 carbon atoms in the chain; examples include myristic acid, pentadecanoic acid, palmitic acid, heptadecanoic acid, stearic acid, and arachidic acid.

Very long-chain saturated fatty acids: Have 22 or more carbon atoms in the chain; examples include behenic acid and lignoceric acid.

The foods you eat contain varying levels of short-, medium-, long-, and very-long-chain saturated fatty acids, and each type can affect health differently.

Saturated fat is commonly known to be bad for your heart, but studies show that the effects of saturated fat on your heart depend on many factors, including the type of saturated fat, the foods that contain it, and your overall diet.

Heart disease risk may depend on type of fat

Studies have shown a link between heart disease risk and saturated fat — specifically different types of fats or their carbon chain lengths.

Studies show that short-chain and medium-chain saturated fatty acids have neutral or slightly beneficial effects on heart health.

Newer studies also suggest that older adults with high blood levels of certain saturated fatty acids (e.g. lignoceric acid and behenic acid) may have a lower risk of heart failure. Conversely, long-chain saturated fats have been linked to an increased risk of developing heart disease.

Experts advise paying attention to a healthy diet - Illustration photo

How much saturated fat should you consume?

According to the 2020-2025 Dietary Guidelines for Americans, saturated fat should account for no more than 10% of daily calories to reduce potential health risks. The American Heart Association recommends that saturated fat should account for no more than 6% of daily calories.

If you consume 2,000 calories per day, the appropriate amount of saturated fat is 100-120 calories, equivalent to 13-22g of saturated fat, with 9 calories per gram.

To keep track of your saturated fat intake, check the nutrient facts label on packaged foods, which lists the amount of saturated fat per serving.

Common sources of saturated fat

Saturated fats occur naturally in all animal foods and some tropical vegetable oils. Common sources of saturated fats include:

Meats such as beef, poultry, lamb, pork, beef fat and lard

Processed meats, such as bacon and sausages

Dairy products, including butter, cream, cheese, whole milk and ice cream

Tropical plants and oils, such as coconut, copra, palm kernel and palm oil

Baked and fried foods, such as cakes, pies, doughnuts, fried chicken and french fries

Each of these foods contains different amounts of saturated fatty acids. If you need to limit your saturated fat intake, consider replacing some of these foods with options rich in heart-healthy unsaturated fats, such as olives, olive oil, avocados, fish, soybeans, nuts, etc.

Research on saturated fats and their role in health remains complex and evolving, especially in relation to the risk of heart disease and cancer. These findings highlight the importance of diet and healthy choices, rather than focusing solely on saturated fat intake.

Article translated from Health.com

Read more Back to Topics

NGUYET DUC

Source: https://tuoitre.vn/loai-chat-beo-nao-co-loi-hon-cho-suc-khoe-20250410075923289.htm