Is It Better to Eat Saturated or Unsaturated Fats?

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The general consensus between nutritionists, dietitians, and other experts is that unsaturated fats are better to eat for your health. So, the question is: is it better to eat saturated or unsaturated fats? This is a controversial subject.

Is it Better to Eat Saturated or Unsaturated Fats: What are Saturated Fats

Saturated Fats are tightly-packed fats that are solid at room temperature, as they contain no double bonds in their chemical structures. Basically, they are saturated with hydrogen atoms.

Sources of Saturated Fat

Is it Better to Eat Saturated or Unsaturated Fats?
  • Coconut Oil
  • Palm Oil
  • Fatty Cuts of Meat
  • Ice Cream
  • Butter
  • Cheese

Is it Better to Eat Saturated or Unsaturated Fats: What is Unsaturated Fat?

Is it Better to Eat Saturated or Unsaturated Fats?

Unsaturated fats, unlike saturated fats, are liquid at room temperature. They contain one or more double bonds and fewer hydrogen atoms on their carbon chains — hence, “unsaturated” (less hydrogen atoms).

Sources of Unsaturated Fat

Is it Better to Eat Saturated or Unsaturated Fats?
  • Avocados and Avocado Oil
  • Fatty Fish
  • Peanut Butter and Peanut Oil
  • Olives and Olive Oil
  • Vegetable Oils (canola, corn, sunflower, etc)

Is it Better to Eat Saturated or Unsaturated Fats: “Saturated Fat is Bad,” They Say

2014 and 2018 research supported a higher intake of MCT saturated fats, scuch as those found in coconut oil. But a comprehensive 2020 analysis found that the bad cholesterol gets raised.

A 2017 scientific review found an association with higher saturated fat consumption and heart disease.

Research of the past few decades strongly suggests saturated fats are bad for you. In fact, most health organizations and dietary experts recommend eating saturated fats in moderation and replacing them with unsaturated fats when possible.

Is it Better to Eat Saturated or Unsaturated Fats: “Saturated Fat is Good,” They Say

The above research has been challenged.

A 2019 review found no significant effects on people’s risk of heart disease by reducing saturated fat intake. Trans fats did, though.

It turns out saturated fat isn’t as bad as scientists initially thought. The health benefits of unsaturated fat are well established. However, it’s important to get the whole picture.

Is it Better to Eat Saturated or Unsaturated Fats: What About Trans Fats? Sources of Trans Fats

Trans Fats are very harmful for your health. Although I will omit going too deep into why trans fats are harmful, note these foods usually have trans fats:

Is it Better to Eat Saturated or Unsaturated Fats?
  • Cookies
  • Crackers
  • Doughnuts
  • Pizza
  • Burgers
  • Fast Food
  • Fried Foods

So, Is it Better to Eat Saturated or Unsaturated Fats?

Considering how controversial this topic is, I have found a YouTube video that explains it in detail.

The video found below cracks down the research and comes to the conclusion you’re seeking.

Don’t have time to watch? That’s okay. Here’s the main idea:

Vegetable oils are the problem. Most unsaturated fats oxidize easy during cooking. They also oxidize during storage time. Lastly, they ultimately oxidize after consumption — within our own bodies. This oxidation is said to cause disease.

According to the video, and the research reviewed within the video, heart disease was rare — that is, until vegetable oils were first introduced. Without pointing fingers, it just so happens that the timelines match up just right.

I am not a doctor and in no way am making any sort of recommendations. But rather, I am informing the world of controversial information. Please consult with your doctor, dietician, and/or nutritionist for more information about how to proceed in changing your diets.

Further Readings

Feldman, Adam. “Is saturated of unsaturated fat better for health?” MedicalNewsToday. Jan. 26, 2021. https://www.medicalnewstoday.com/articles/321655

“Differences Between Saturated and Unsaturated Fats.” LaTourAngelle. Jul. 16, 2021. https://latourangelle.com/blogs/general/differences-between-saturated-and-unsaturated-fats

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