Is Saturated Fat Bad? Benefits and Risks of Saturated Fat

Fats play a vital role in energy metabolism, hormone production, satiety regulation, nutrient absorption, and many other critical functions. But is saturated fat bad? 

No saturated fats aren’t unhealthy and should regularly be consumed as part of a balanced diet. 

Let’s address the myths surrounding saturated fats and learn how these fatty acids help promote healthy skin, cognitive functions, and immune defenses.

What is saturated fat?

Saturated fat is primarily found in animal products and tropical oils and is one of the three types of naturally occurring fats alongside monounsaturated and polyunsaturated fats.

Unlike unsaturated fats, which are liquid, saturated fats remain solid at room temperature. This is because its carbon molecules contain single bonds instead of double bonds, meaning they’re fully saturated with hydrogen.

Saturated fats aren’t a single nutrient but comprise a group of different types of saturated fatty acids, including short-, long-, medium-, and very long-chain fatty acid varieties. 

These fatty acids include: 

• Capric acid

• Caprylic acid

• Caproic acid

• Lauric acid

• Myristic acid

• Palmitic acid

• Stearic acid

Stearic, palmitic, and lauric acids are the most commonly consumed saturated fatty acids found in animal fats, meat, and dairy products. 

On the other hand, caproic, caprylic, and capric acids are medium-chain fatty acids primarily derived from coconut oil. They’re increasing in popularity due to supplements such as medium-chain triglycerides (MCT) oil, which is a rich source of these health-promoting fats. 

Different types of saturated fats affect varying physiological processes and have distinct effects on health. 

Watch the video below to learn more about the health benefits of saturated fats.

Is saturated fat bad for you?

Saturated fat has been categorized as an unhealthy type of fat, alongside trans fats, since the introduction of the diet-heart hypothesis in the 1950s.

This hypothesis was based on research suggesting that saturated fats raise low-density lipoprotein (LDL) cholesterol levels and consequently increase the risk of heart disease.

However, this research was deeply flawed, and more recent studies cannot identify a causal link between saturated fats and cardiovascular conditions. Contrarily, healthy saturated fats, such as those found in dairy products, have repeatedly been shown to lower cardiometabolic risk.

A review of The Framingham Offspring Study published in the American Journal of Clinical Nutrition found higher saturated fat intake was associated with decreased occurrences of atherosclerosis, a major contributor to heart disease.

Although foods with a high saturated fat content are often rich in cholesterol, no evidence suggests that consuming dietary cholesterol raises blood cholesterol levels. This may be attributed to the body's ability to reduce cholesterol production in response to increased dietary intake.

Unfortunately, the misguided diet-heart hypothesis prompted public health initiatives to recommend replacing saturated fats with vegetable oils and carbohydrates. 

This may have likely contributed to the dramatic rise in metabolic conditions, such as obesity, heart disease, and type 2 diabetes.

Research published in the Lancet concluded, “High carbohydrate intake was associated with higher risk of total mortality, whereas total fat and individual types of fat were related to lower total mortality. Total fat and types of fat were not associated with cardiovascular disease, myocardial infarction, or cardiovascular disease mortality.”

The researchers also discovered an inverse relationship between saturated fat intake and the risk of stroke, indicating that higher consumption of saturated fats was associated with a lower likelihood of experiencing a stroke.

These findings underscore the need to reevaluate the long-standing beliefs about saturated fats and their role in heart health, as a more accurate understanding of dietary fats is essential for promoting overall health and well-being.

Saturated fat vs. unsaturated fat

The Dietary Guidelines for Americans recommends that no more than ten percent of your daily calorie needs should come from saturated fats, which equates to around 20 grams of fat based on an average 2000-calorie diet.

In addition, these guidelines suggest that unsaturated fats should make up between 20 to 35 percent of your daily energy intake. 

There are two main types of unsaturated fats: monounsaturated and polyunsaturated fats. 

Monounsaturated fats, such as oleic and palmitoleic acid, are primarily obtained from plant sources, such as raw nuts, seeds, olive oil, and avocado oil. 

Polyunsaturated fats consist of omega-6 and omega-3 fatty acids and are found in a variety of foods, including:

• Canola oil

• Peanut oil

• Sunflower/safflower oil

• Corn oil

• Soybean oil

• Oily fish such as salmon, sardines, and tuna

• Seeds and nuts

Despite a lack of convincing evidence, public health messages recommend replacing saturated fats, such as butter, lard, or tallow, with unsaturated fatty acids like seed oils to reduce the risk of heart disease. 

However, seed and vegetable oils can pose health risks due to their extensive refining processes. In addition, when these oils are heated, they can generate various types of trans fat and other harmful byproducts through oxidation, which can contribute to chronic inflammation and related health issues.

5 benefits of saturated fat

Many healthcare providers believe saturated fats increase heart disease risk and recommend replacing saturated fats with carbohydrates or unsaturated fat sources such as canola oil, corn oil, or sunflower oil. 

However, it’s essential to incorporate saturated fats into your diet to support organ function, hormonal balance, and strong immune defenses.

Here are five benefits of saturated fat.

1. Supports brain health

The brain comprises approximately 60 percent fat and requires various types of fatty acids to function optimally. 

This includes saturated fatty acids, as well as a balanced intake of omega-6 and omega-3 fatty acids, particularly docosahexaenoic acid (DHA), which plays a crucial role in brain health and cognitive function.

The brain holds the highest concentration of cholesterol among all organs, accounting for 20 to 25 percent of the body's total cholesterol. 

Cholesterol is essential for normal brain function and neuronal development, and foods rich in saturated fats and cholesterol can play a critical role in supporting cognitive health.

“Most of your brain is composed of fat and cholesterol,” explains Dr. Berg. “You need saturated fatty acids, especially from sources such as nuts and dairy, for good cognitive function, memory, focus, and concentration.”

2. Enhances nutrient absorption 

Fat-soluble nutrients, including vitamins A, D, E, and K, support vital bodily functions, such as healthy vision, cognitive functions, skin integrity, bone strength, and immunity.

These fat-soluble vitamins require dietary fat for optimal absorption, and consuming nutritious sources of saturated fats, such as grass-fed meat and organic dairy products, enhances the body’s ability to utilize these essential nutrients.

3. Strengthens immune functions

Rich sources of saturated fatty acids, such as lard, tallow, and dairy products, contain essential vitamins that promote a healthy immune system. 

Vitamins A and D, found in certain saturated fats, play a crucial role in the production and functioning of white blood cells, which are essential for combating viral, bacterial, and fungal infections.

These nutrients also help reduce the risk of autoimmune conditions by regulating immune cell activity and promoting balanced immune system responses.

4. Promotes healthy skin

Your skin is composed of both protein and fat, which explains why a low-fat diet can lead to premature aging, dull, dry skin, and brittle hair. 

Healthy fats are vital for skin hydration and elasticity and may help reduce inflammation linked to skin conditions such as acne, eczema, and psoriasis.  

A study published in The British Journal of Nutrition found that an increase in total fat consumption, including saturated fatty acids, resulted in greater skin elasticity in women. 

5. Hormone production

Various hormones are synthesized from fatty acids, which are involved in the production of sex and steroid hormones, such as estrogen, testosterone, progesterone, and cortisol. 

Evidence published in the American Journal of Clinical Nutrition found that total fat intake may improve human fertility, testosterone levels, and menstrual cycle function. 

This is likely due to fat’s role in prostaglandin production and steroidogenesis, which is the process of generating steroid hormones from cholesterol. 

The study also reported that increasing fat intake while reducing carbohydrate consumption can improve pregnancy outcomes and fertility issues, such as polycystic ovarian syndrome (PCOS).

When to avoid saturated fat

While saturated fats are safe for healthy adults, those who underwent gallbladder removal surgery, also known as cholecystectomy, and individuals with sluggish gallbladder function should limit saturated fat intake. 

Consuming excessive amounts of fat can overload the gallbladder and, in those without a gallbladder, strain the liver, making it difficult to digest fats effectively.

Additionally, individuals with high cholesterol or heart issues should avoid consuming too much saturated fat, particularly when adhering to a high-carbohydrate, high-sugar diet. 

This dietary pattern can increase the risk of complications, such as plaque formation and hypertension, due to heightened inflammation and oxidative stress within the vascular system, which are associated with the pro-inflammatory effects of a high-carbohydrate diet.

Foods rich in saturated fats

As with any other macro- and micronutrient, it’s recommended to obtain dietary fat, including saturated fats, from minimally processed, whole-food sources.

Some of the best sources of saturated fatty acids include:

• Butter

• Lard

• Tallow

• Ghee

• Full-fat cheese and milk

• Red meat

• Coconut oil

• Palm oil

Choosing grass-fed, organic animal sources can reduce exposure to artificial growth hormones, which can disrupt the endocrine system and contribute to hormonal imbalances. 

Grass-fed beef, lamb, and pork are also more nutrient-dense and contain higher amounts of omega-3 fatty acids, a potent anti-inflammatory essential fatty acid linked to various health benefits.

Additionally, avoid unhealthy sources of saturated fats, such as: 

• Ice cream and milkshakes

• Pastries, cakes, pies, and donuts

• Cookies and brownies

• Chips and crackers

• Hot dogs

• Sausages

• Processed deli meat

These ultra-processed foods are not only packed with unhealthy seed oils, modified starches, and sugars but also typically contain artificial preservatives and additives linked to obesity, chronic inflammation, and even premature death.

Key takeaways

Is saturated fat bad? No, saturated fats play an essential role in the body and can be found in nutrient-rich foods such as grass-fed meat and organic dairy.

Without adequate saturated fat intake, hormone production, immune system functions, and brain health may be impacted, leading to compromised health and well-being. 

However, those with gallbladder issues, heart disease, or high cholesterol should avoid consuming excessive amounts of saturated fat, especially when following a high-carbohydrate diet, to reduce the risk of further complications.

FAQ

1. Is saturated fat bad?

No, saturated fat isn’t bad when obtained from high-quality sources, such as pasture-raised and grass-fed animal products. However, a diet high in saturated fats combined with a high-carb intake has been shown to increase the risk of heart disease.

Contrarily, consuming a low-carb diet high in total fats, including saturated fats, has been correlated with a lower probability of cardiovascular conditions. 

2. How much saturated fat can I have?

The Dietary Guidelines for Americans recommend that no more than ten percent of daily calories come from saturated fats to reduce the risk of cardiovascular disease.

However, no evidence links saturated fat intake to disease. In fact, those following high-fat diets like keto often consume 20 to 40 grams of total fat per meal without adverse health effects.

3. Which fat is good, saturated or unsaturated?

Both saturated and unsaturated fats are healthy when obtained from high-quality sources, such as grass-fed meat and dairy products, wild-caught salmon, avocados, and cold-pressed olive oil. 

In contrast, unsaturated fats, such as canola and vegetable oils, are linked to chronic inflammation and an increased risk of health issues due to their high omega-6 content and extensive refining processes.

4. What saturated fats should I avoid?

It’s recommended to avoid consuming saturated fats in foods that also contain refined carbohydrates, sugars, and modified starches. These ultra-processed ingredients can contribute to insulin resistance and associated conditions, such as cardiovascular disease and type 2 diabetes. 

These include fried foods, pastries, chips, crackers, ice creams, milkshakes, packaged cookies, processed meats, sweetened yogurt, and fast food burgers and pizza.

5. What are the healthiest fats?

Saturated and unsaturated fats are both healthy dietary fatty acids. However, certain fats, such as those in processed foods, fried foods, and seed oils, have been linked to several metabolic conditions and higher mortality.

In contrast, healthy saturated fats found in grass-fed meats, organic dairy, and olive, coconut, and avocado oil can reduce disease risk and support overall health. 

6. Does saturated fat cause high cholesterol?

No, dietary intake of saturated fat or cholesterol isn’t linked to increased cholesterol levels. In fact, replacing saturated fat with refined carbohydrates and sugars is more likely to negatively impact cholesterol levels than consuming nutritious whole foods rich in saturated fats.

7. Are eggs high in saturated fat?

No, eggs aren’t particularly high in saturated fat. A large egg contains about 4.4 grams of total fat, including 1.6 grams of saturated fat, 1.8 grams of monounsaturated fat, and 1 gram of polyunsaturated fat, offering a balanced fat profile.

Sources

1. https://pubmed.ncbi.nlm.nih.gov/36307959/ 

2. https://pubmed.ncbi.nlm.nih.gov/28864332/ 

3. https://www.dietaryguidelines.gov/sites/default/files/ 

4. https://pubmed.ncbi.nlm.nih.gov/20085665/ 

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC4763493/