Is Saturated Fat Always Bad? Yes…and No

We've been hearing it for years – saturated fat is bad for us. But why? And what is saturated fat, anyway?

Saturated fats are fat molecules that are saturated with hydrogen atoms. This feature makes many foods that contain them solid at room temperature, and that's why they're sometimes called "solid fat." These fats occur naturally in many animal-based foods such as beef, poultry, pork and full-fat dairy products like butter and cheese, as well as tropical oils like coconut and palm.

Many processed snack and fried foods are also high in saturated fat, although foods fried in olive, avocado, canola, safflower and sunflower oil have a smaller amount.

Why You Should Avoid Saturated Fats

A diet high in saturated fat increases your risk of a number of serious health concerns, including raising your "bad" low-density lipoprotein (LDL) cholesterol, which is a direct contributor to the development of heart disease. Foods with high levels of saturated fat are also calorie-dense, so consuming them regularly will increase your risk for obesity, type 2 diabetes and fatty liver disease.

This may all sound scary, but this is the part where we tell you how easy – and healthy! – it is to avoid these malicious molecules.

How to Avoid Saturated Fats, or Consume Them Responsibly

First, like many of the foods and drinks we consume, moderation is key. In fact, the American Heart Association recommends a diet where less than 6% of total calories come from saturated fat, but not necessarily zero. That's because many healthy sources of protein, vitamins and nutrients like lean beef and low-fat dairy contain some saturated fat, but at a level that's not harmful when consumed in moderation.

Your best tactic for moderating your saturated fat intake is to read the nutrition label. The label will tell you the amount of saturated fat in the product, as well as the percentage of the recommended daily value (%DV) to consume or not exceed each day. When it comes to saturated fat, the lower the percentage, the better. And when comparing the %DV of different food products, make sure the serving sizes are the same.

Stocking up on fruit and nuts to snack on instead of potato chips will decrease your intake of saturated fat while providing you with vital and healthy vitamins and nutrients. And when eating foods with high levels of saturated fat, take a smaller portion and eat a balanced meal with plenty of vegetables, too.

Fats: A Reckoning

So back to the original question: Is saturated fat bad for you? Yes, but there's a catch. While high amounts of it can contribute to health risks like heart disease and obesity, when consumed in moderation and in foods that contain other healthy nutrients, they can be part of a balanced diet.

So, how should you change your diet in this brave new world of fun fat facts? A low-fat diet isn't a great idea – according to the National Institutes of Health, people on low fat diets often replace foods containing healthy unsaturated fats such as avocados, nuts and fatty fish with ones containing processed carbohydrates like white bread and chips, which can also be unhealthy.

You don't need to focus on adding or eliminating specific nutrients to eat healthy. The best approach is to know the different types of healthy and unhealthy fats, eat smaller portions and consume plenty of fruits, vegetables, whole grains and protein at every meal.

EvergreenHealth Nutrition Services in Kirkland or Monroe can help you take steps to improving your health through food choices.