What are saturated fats?
Fats are composed of triglyceride molecules, in turn formed by fatty acids, which are classified according to the presence of double bonds in their molecule. In this sense, there are essentially three types of fats, saturated, unsaturated and trans fats.
Saturated fats are those that do not have double bonds, and are found in foods of animal origin, such as meats, sausages, or milk and its derivatives; They are also present in some vegetables, such as palm oil and coconut oil. Saturated fats are solid at room temperature, and can be visible (such as that found in chicken skin or around other meats, as well as milk fat), or invisible (naturally contained within food). or added during processing, as in the case of prepared foods, snacks and pastries).
Benefits of saturated fat consumption
Saturated fats have no benefit in themselves beyond the characteristics that contribute fat in general, which are nutrients necessary for the proper functioning of the body.
Its main function, that of fats in general, is to provide the energy that the body needs to work properly, but also have an important role in the development of processes that take place in the body, as they help maintain healthy hair and skin, allow the absorption of fat-soluble vitamins (those that dissolve in fats and oils, consisting of vitamins A, D, E and K), and fill the cells of adipose tissue, which helps to isolate the body to keep it warm. The essential fatty acids contained in food are also necessary for brain development and control of blood clotting and inflammation.
Damage to saturated fat
The consumption of saturated fats increases the levels of LDL cholesterol, commonly called "bad" cholesterol, increasing the risk of suffering diseases and cardiovascular problems, such as atherosclerosis, strokes or heart attacks.
The consumption of saturated fats should be avoided as much as possible, limiting their intake to 10 percent of total daily calories. Excessive consumption of saturated fats is directly related to obesity.
Trans fats are even more harmful than saturated fats, because it has a double effect: in addition to increasing LDL cholesterol levels, they reduce HDL cholesterol, also called "good" cholesterol. These fats are formed in the industrial processing of some foods, known as hydrogenation, by which they change their configuration and go from unsaturated fats to trans fats.
Foods that contain saturated fats
Most products that contain saturated fats are of animal origin. These foods include:
Coconut oil.
Milk and its derivatives.
Chocolate.
Butter.
Cow meat.
Pork Meat.
Lard.
Margarine.
Chicken meat.
Fish meat.
Yolk.
The fact that these foods contain saturated fats does not imply that they should be avoided and eliminated from the diet. The amount of saturated fats contained in the products is decisive when it comes to differentiating whether it is a healthy food or not, because while whole milk contains about 60 percent saturated fat, the percentage in chicken meat , fish or egg yolk is around 30 percent.
In addition, many products have alternatives low in saturated fats, as in the case of skimmed milk or low-fat margarines. Foods that contain this type of fats should not be suppressed from the diet, but should be included with moderation, within a balanced diet, as in the Mediterranean diet.
Tips to reduce the consumption of saturated fats
When it comes to cooking and choosing products for consumption, it is advisable to follow a series of tips to avoid excessive intake of saturated fats and incorporate them into a balanced diet that opts for unsaturated fats. These recommendations may include:
Consume vegetable oils: Like olive oil and sunflower oil, rich in polyunsaturated and monounsaturated fats, except coconut or palm oil.
Consume fish: Most fish are lower in saturated fats than meat. In addition, many contain omega 3 fatty acids, which help reduce cholesterol.
Choose lean meats. It is preferable to consume chicken meat, turkey and other poultry (better without skin), and pork (eliminating visible fat), than other more greasy meats.
Avoid frying: When cooking, it is more advisable to cook the food in the oven, cooked, roasted, and grilled, fried
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