What are Saturated Fats?

Saturated fats are types of fats that have short carbon chains and are solid at room temperature. They are found in many processed foods like margarine and other vegetable-based spreads, as well as meats, dairy products, coconut and palm oils. They are considered “unhealthy” fats because they increase the risk of heart disease, stroke and other illnesses. The 2015-2020 Dietary Guidelines for Americans recommends limiting saturated fats to less than 10% of total calorie intake per day.

Processed Foods with Saturated Fats

Many packaged and processed foods contain saturated fats because it helps to give them the desired taste and texture. These include foods like frozen pizza, processed meats and cheese, butter, bakery items like cakes, pies and pastries, coconut oil, cooking sprays and margarine, candy, as well as many fried foods. These items are often high in calories and can lead to weight gain. Therefore, it’s important to limit the amount of these types of foods you eat.

Health Effects of Saturated Fats

Saturated fats can raise your cholesterol levels, which can increase your risk for heart disease, stroke, and other illnesses. Therefore, it’s important to limit your saturated fat intake to no more than 10% of your total daily calorie intake. However, it’s important to note that not all saturated fats are “bad.” Some sources of saturated fats, such as coconut oil and palm oil, may actually have some health benefits. More research is needed to determine whether or not these fats are beneficial, so until then, it’s best to stick to the recommended amounts.

In conclusion, it’s important to recognize how much saturated fat is in the food you eat. Many processed foods are typically high in saturated fats, so it’s important to limit or avoid these. It’s also important to note that not all saturated fats are “bad,” but it’s best to follow the 2015-2020 Dietary Guidelines for Americans which recommends limiting saturated fat intake to less than 10% of total daily calorie intake.