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Understanding Saturated vs Unsaturated Fats for Health

Understanding Saturated vs Unsaturated Fats for Health
Key Takeaways
  • Unsaturated fats (monounsaturated and polyunsaturated) are healthier than saturated fats due to their ability to lower LDL cholesterol (the “bad” cholesterol) and reduce the risk of heart disease and other chronic conditions.

  • A diet high in saturated fats—found in processed meat, dairy, and tropical oils—can increase LDL cholesterol, thus increasing the risk of heart disease and leading to other health complications.

  • To improve heart health, substitute saturated fats with healthier alternatives such as olive oil, avocados, and oily fish, while minimizing processed foods high in unhealthy fats, particularly trans fats.

Fats, along with proteins and carbohydrates, are one of the three main food groups. The body needs fats for normal cell function and absorption of essential nutrients. Fats are also used as an energy source. Unused fats in your diet get stored as body fat.

In terms of chemical structure, fats are made up of molecules called fatty acids. The body obtains dietary fatty acids from food sources, including fats and carbohydrates. However, all dietary fats are not equal. There are four main types of fats in dietary sources:

  • Monounsaturated fats

  • Polyunsaturated fats

  • Saturated fats

  • Trans fats

Scientists have found that dietary intake of unsaturated fats is healthier than saturated fats. Research suggests that reducing saturated fat intake can have health benefits. Most foods have a mix of saturated and unsaturated fat. However, some foods are high in saturated fat. 

So, what’s the difference between saturated fat vs unsaturated fat? The main difference mainly lies in their chemical structure. 

What is Saturated Fat?

Saturated fat is a type of fat that is typically solid at room temperature. In terms of chemical structure, it has zero double bonds in the carbon chains and is saturated with hydrogen atoms. There are various types of saturated fat, including short-chain, medium-chain, long-chain, and very long-chain fatty acids. Saturated fats are typically found in animal foods like meat and dairy.

What is Unsaturated Fat? 

Unsaturated fat is a type of fat that is typically liquid at room temperature. In terms of chemical structure, it has double bonds in the carbon chain. Unsaturated fats are typically found in oily fish and a few plant foods like nuts and seeds. 

Unsaturated fats are of two types: monounsaturated and polyunsaturated. They have slightly different chemical structures. Monounsaturated fats have one double bond in the carbon chain, while polyunsaturated fats have multiple double bonds.

 

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Health Impacts of Saturated and Unsaturated Fats  

Effects on Cholesterol and Heart Health  

Saturated fat has been shown to increase low-density lipoprotein (LDL cholesterol or bad cholesterol). High LDL is a major risk factor for heart diseaseHealth care providers, therefore, recommend limiting the intake of saturated fat to lower the risk of heart disease. 

However, health experts warn that heart disease risk depends on multiple factors, including what you eat instead of saturated fat. For example, replacing saturated fats with fried foods or sugary foods won’t give you the same heart health benefits as replacing saturated fats with nutritious foods like fruits, vegetables, and fish. 

All types of fats have 9 calories per gram of fat. This makes fats more calorie-dense than carbohydrates and proteins, which provide 4 calories per gram. Therefore, in addition to the type of fats, it is also important to pay attention to how much fat you are consuming overall.

Potential Dangers of Saturated Fat  

Too much saturated fat in your diet is linked to health problems such as:

  • High LDL (bad cholesterol) levels.

  • Increased risk of heart disease, heart attack, and stroke.

  • Increased risk of Alzheimer’s disease and other types of dementia.

  • Increased risk of certain cancers, including colorectal cancer.

Benefits of Unsaturated Fat  

Potential benefits of including unsaturated fats in your diet include:

  • Decreased low-density lipoprotein (LDL cholesterol or bad cholesterol).

  • Decreased triglyceride levels.

  • Increased high-density lipoprotein (HDL cholesterol or good cholesterol).

  • Decreased risk of cardiovascular disease.

  • Improved blood sugar regulation. 

  • Decreased risk of type 2 diabetes.

Sources of Saturated and Unsaturated Fats  

Common Foods Rich In Saturated Fats  

  • Fatty portions of meats (beef, pork, lamb, poultry with skin)

  • Lard

  • Dairy products (butter, cream, whole milk, 2% milk, and yogurt or cheese made from whole milk)

  • Coconut oil and palm oil

  • Processed foods (fried or baked goods made using saturated fats)

Foods that combine red meats and dairy products, such as sandwiches, burgers, burritos, and tacos, are the main contributors to saturated fat consumption in Western diets. In addition, baked goods made using butter and desserts such as full-fat ice cream are common sources of saturated fat in the American diet.

Foods High In Unsaturated Fats  

Foods rich in monounsaturated fats include:

  • Plant oils such as olive oil, peanut oil, canola oil, safflower oil, and sunflower oil

  • Seeds such as pumpkin, sunflower, and sesame seeds

  • Nuts such as peanuts, cashews, almonds, and pecans

  • Avocados

Foods rich in polyunsaturated fats are categorized into omega-6 fatty acids and omega-3 fatty acids.

Omega-6 fatty acids are found in:

  • Soybean oil

  • Sunflower oil

  • Cottonseed oil

  • Corn oil

  • Peanut oil

Omega-3 fatty acids are found in:

  • Oily or fatty fish (salmon, mackerel, anchovies, sardines, herring, tuna)

  • Canola oil and soybean oil

  • Walnuts

  • Flaxseed and chia seeds

Examples of Oils and Their Fat Content  

Here is an overview of different cooking oils and their fat content. Olive oil is largely considered one of the healthiest cooking oils.

OilSaturated Fat %Monounsaturated fat %Polyunsaturated fat %Omega-3 fatty acidsOmega-6 fatty acids
Olive oil15%78%12%0-2%3-20%
Soybean oil15%24%61%7%51%
Palm oil52%38%10%5%5%
Almond oil10%73%19%0%24%
Canola oil7%58%35%10%20%
Sesame oil15%42%43%0%42%
Sunflower11%20%69%0%65%
Safflower9%13%78%0%75%
Peanut oil18%9%33%0%0%
Butter66%30%4%0-2%0-2%
Margarine20%50%30%0%0%
Coconut oil92%6%2%0-2%0-2%

Making Informed Dietary Choices  

Saturated Fat vs Unsaturated Fat: Which Fats Are Healthier In Your Diet?

Unsaturated fats are healthier in your diet. Research shows that saturated fat may increase bad cholesterol and increase your heart disease risk. In addition, eating more saturated fats is linked to an increased risk of health conditions such as dementia and certain cancers.

On the other hand, including more unsaturated fats in your diet can help with blood cholesterol and blood sugar control and lower your risk of cardiovascular disease. 

Guidelines For Saturated Fat Intake  

Dietary guidelines for Americans are to get 20-35% of total calories per day from fats and less than 10% of total calories per day from saturated fats. This means if you are on a 2,000-calorie diet daily, you should be getting:

  • About 400 to 700 calories from fat (total fat intake 44 grams to 77 grams per day). 

  • Less than 200 calories from saturated fat (saturated fat consumption less than 20 grams per day). 

Tips For Incorporating More Unsaturated Fats: How To Reduce Unhealthy Fat Intake?

As mentioned, a diet high in unsaturated fats is a healthy diet. Here are some tips to limit unhealthy fats (saturated fats) and include more healthy fats (unsaturated fats) in your diet:

  • Use plant-based oils such as olive oil and canola oil instead of butter or lard. 

  • Eat two portions of oily fish every week.

  • Get your protein from lean meat such as poultry, fish, and seafood.

  • Remove the skin from poultry.

  • Trim any visible fat on red meat. 

  • Choose low-fat instead of high-fat dairy products.

  • Avoid or limit processed meat.

  • Fill yourself up with whole foods like fruits and vegetables. This will help with weight loss as well.

  • Limit intake of processed foods which have a high saturated fat content.

  • Read labels of low-fat or fat-free foods (they may have high sodium (salt) or added sugars). 

Common Misconceptions About Fats  

The Myth of Low-Fat or Fat-Free Diets  

A fat-free or low-fat diet is an eating pattern where you get less than 25% of your daily caloric intake from fats. But fat-free diets are not necessarily the healthiest eating plans. As mentioned above, fats play important roles in the body. Dietary guidelines for Americans are to get 20-35% of total calories from fats. Risks associated with eating a fat-free diet include:

  • Increased hunger and overeating carbohydrates.

  • Consuming low-fat foods that are high in sugar or salt. 

  • Increased risk of nutrient deficiencies because the body needs fats to absorb fat-soluble vitamins such as vitamin A, D, E, and K.

Therefore, instead of low-fat or fat-free diets, experts recommend substituting saturated fats for unsaturated fats, which benefits health, especially cardiovascular health.

Clarifying The Confusion Around Trans Fats  

Trans fats are a type of fat that are found naturally in small amounts in meat and dairy products obtained from grazing animals like cows, goats, and sheep. But most trans fats in food are chemically altered plant oils called partially hydrogenated oils. Artificial trans fats were developed as a healthy alternative to saturated fats and quickly became popular because they were inexpensive and had a long shelf-life. 

However, subsequent research showed that trans fats increase bad cholesterol levels and decrease good cholesterol levels. Since 2021, the U.S. FDA has banned the use of partially hydrogenated oils (PHOs) or artificially made trans fats in food production.

How To Identify Good and Bad Fats

Here’s a quick overview to help you identify good fats vs bad fats.

 Good FatsBad Fats
Type of Fats

Unsaturated fats including monounsaturated fats

polyunsaturated fats

Saturated fats and trans fats
How to RecognizeLiquid at room temperatureSolid at room temperature
Recommendations for ConsumptionConsume unsaturated fats in moderationLimit saturated fats and strictly avoid trans fats
Found in OilsPlant oils (olive, safflower, canola, soybean, peanut, sunflower, corn)Tropical oils (coconut, palm)
Other sourcesNuts, seeds, avocadosMeat, high-fat dairy products, cream, butter, lard

Questions Answered About Dietary Fats  

Which Is Healthier: Saturated or Unsaturated Fat? 

Between unsaturated vs saturated, unsaturated fat is healthier than saturated fat. A healthy diet includes approximately 45-75 grams of unsaturated fats per day (assuming a 2,000-calorie diet). On the other hand, a diet high in saturated fat may increase your risk of heart disease and other health problems. Doctors advise limiting saturated fats to 20-25 grams per day (on a 2,000-calorie diet).

Is Olive Oil Saturated or Unsaturated?  

Olive oil is mainly unsaturated fat. Specifically, it has approximately 78% monounsaturated fat content.

What Is The Healthiest Kind of Fat?

Unsaturated fat (monounsaturated fat and polyunsaturated fat) is considered the healthiest kind of fat.

Is Milk Fat Saturated or Unsaturated?

Milk fat is mainly saturated fat. Specifically, the fat content of milk is as follows:

  • Saturated fat 62% 

  • Monounsaturated fat 30% 

  • Polyunsaturated fat 4% 

  • Trans fat 4%

Is Butter Saturated or Unsaturated?

Butter is mainly saturated fat. Specifically, the fat content of butter is as follows:

  • Saturated fat 66% 

  • Monounsaturated fat 30% 

  • Polyunsaturated fat 4% 

Which is Worse: Trans Fat vs Saturated Fat?

Trans fat is worse than saturated fat. Since 2021, the FDA has banned the use of artificial trans fat (partially hydrogenated oils) in food products in the US.

What Are The Dangers of Saturated Fat?

Potential dangers of saturated fat include increased LDL (bad cholesterol) levels and a higher risk of heart disease, heart attack, and stroke. Too much saturated fat intake is also linked to an increased risk of Alzheimer’s disease and other types of dementia as well as certain types of cancer, including colorectal cancer.

Does Saturated Fat Have Any Benefits?

Saturated fats can play important roles in the body, just like other fats that are considered healthier. Experts at Harvard University advise that while you should limit your intake of saturated fats, you don't have to completely eliminate them from your diet. 

Meta-analysis of peer-reviewed studies has shown that small amounts of saturated fats do not increase heart disease risk and can be part of a heart-healthy diet. 

In any case, it’s almost impossible to completely avoid saturated fats because even healthy oils (for example, vegetable oils like olive oil) contain some saturated fat.

How To Remove Saturated Fat From Your Body

A high-fat diet can increase the risk of heart disease and lead to excess body weight. But you don’t have to remove dietary fat or saturated fat completely from your body or your diet. Randomized controlled trials have shown that while unsaturated fats are healthy fats, small amounts of saturated fat do not increase heart disease risk.

Based on recommendations from the American Heart Association, a reasonable aim is to consume no more than 10% of your daily calories from saturated fat. This means if you are eating 2,000 calories every day, you should limit calories from saturated fat to about 200, which is about 20-25 grams of saturated fat. Most Americans get saturated fat from dairy products, red meat, and tropical oils such as palm oil and coconut oil. Switching to plant oils or vegetable oils can help in limiting saturated fat intake.