SATURATED FATS: Needed or Not?
While saturated fats have attained a bad reputation for various ill effects, it isn’t a complete demon as it does perform certain crucial functions. Saturated fats are solid at room temperature, therefore assumed to cause heart diseases by raising cholesterol levels. However, no direct proof is available for heart diseases through only the consumption of saturated fats. Recent studies have shown that saturated fats do not cause any harm to the blood lipid profile.
Know the sources of saturated fat and consume them in moderation
- High-fat dairy foods (whole milk, butter, cheese and products made out of it)
- Tropical oils such as palm oil and coconut oil
- Fatty cuts of meat (lamb/ beef/pork)
Role of Saturated Fats
- Required for the proper functioning of cell membranes
- Help preserve energy stores
- Plays a role in the formation of the rigid cellular membrane
- Required for effective assimilation of calcium
- Required for the proper functioning of hormone production
- Helps fight bacterias, viruses and fungi
- Medium-chain fatty acids like lauric acid and myristic acid (in butter) inhibit the growth of candida in the gut
- They provide a better satiety feeling
- Long-chain saturated fats like 16-carbon palmitic and 18-C stearic acid (over carbohydrates) are the preferred source of energy for the heart.
On the contrary, certain studies reflect that high consumption of saturated fats have good blood lipid electing effects and are responsible for raising cholesterol levels, particularly LDL which if not taken care of may lead to atherosclerosis and even heart attack. Whereas, a study by Siri-Tarino et al. has shown that there is no evidence which concludes that saturated fat is associated with increased risk of heart diseases.
What should be done?
Consumption of saturated fats should not be completely omitted, since they also offer a few health benefits, instead opt for food sources low in saturated fats like canola oil, peanut butter and olive oil.
People usually replace saturated fat in their diet with refined carbohydrates, which is generally associated with dyslipidemia. What’s important to understand is keeping a balance in dietary fat and retaining the consumption of saturated fats for not more than 10% of the daily calories.
REFERENCES
- Siri-Tarino, P. W., Sun, Q., Hu, F. B., & Krauss, R. M. (2010). Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. The American journal of clinical nutrition, 91(3), 535–546
- Bonthuis, M., Hughes, M., Ibiebele, T. et al. (2010). Dairy consumption and patterns of mortality of Australian adults. Eur J Clin Nutr 64, 569–577