Saturated fats: How they affect our health, positively and negatively

Saturated fats have been the subject of much debate and research over the years, and their effects on health are still not fully understood.

Positive effects of saturated fats

Energy source: Saturated fats provide a concentrated source of energy and are a key component of cell membranes.

Skin health: Saturated fats contribute to healthier skin, as  human skin does contain some saturated fats. The main type of saturated fat found in the skin is stearic acid. These fatty acids play an important role in maintaining the integrity and function of the skin’s barrier, as well as protecting against moisture loss. Additionally, some saturated fats in the skin help to keep the skin hydrated and plump, which can help to reduce the appearance of fine lines and wrinkles.

Heart health: Moderate amounts of saturated fats have been found to have no significant effect on heart health and can even be beneficial in some cases.

Bone health: Saturated fats help absorb and transport calcium, which is important for strong bones.

Negative effects of overconsumption of saturated fats

Overconsumption of saturated fats may increase the risk of several health problems:

Cardiovascular disease: Saturated fats raise low-density lipoprotein (LDL) cholesterol levels, which is known as “bad” cholesterol. High levels of LDL cholesterol increase the risk of heart disease and stroke.

Obesity: Saturated fats are calorie-dense, and consuming too many calories from any source, including saturated fats, lead to weight gain and obesity.

Type 2 diabetes: A diet high in saturated fats has been linked to insulin resistance and an increased risk of developing type 2 diabetes.

Inflammation: Saturated fats contribute to inflammation in the body, which is a key factor in the development of many chronic diseases.

Liver disease: High intake of saturated fats has been linked to non-alcoholic fatty liver disease, a condition in which fat accumulates in the liver and interferes with its function.

These health risks are associated with excessive consumption of saturated fats, and that moderate amounts of these fats as part of a balanced diet are not necessarily harmful.

Daily limits of saturated fats

The daily recommended limit of saturated fat intake varies depending on several factors, including age, gender, and physical activity level. However, general guidelines suggest that saturated fat should make up less than 10% of a person’s daily caloric intake.

For a 2000 calorie diet, this equates to less than 22 grams of saturated fat per day. This limit not only isn’t harmful, but allows our organism to take advantage of any health benefits of saturated fats.