The current WHO guidelines on saturated fat are to keep them <10% of your daily calorie intake. The American Heart Association recommends even lower intakes of saturated fats, at <5-6% total calories. Historically, the health professional guidelines have always had straightforward messages: higher saturated fat levels equated to higher cholesterol levels, particularly LDL (low density lipoprotein), which correlated to cardiovascular disease. But the relationship is not as simple and clear-cut as they would like us to believe and here is why.
What is saturated fat?
Saturated fat, at a molecular level, is similar to monounsaturated fat, however these fatty acids are “saturated” with hydrogen atoms, meaning there are no carbon-carbon double bonds. This gives saturated fatty acids a straight structure, packed very closely together, and why it is solid at room temperature (as seen by the image above). Saturated fat’s stability is why this type of fat is important for certain biological functions (energy storage, cell membrane structure as well as the synthesis of certain hormones and signalling molecules).
The basis of saturated fat getting its perceived bad reputation started in 1940 when the use of observational studies showed that groups who consumed high amounts of saturated fat had higher rates of death from cardiovascular disease. However, this study cherry-picked the results.
Saturated fats can be found in animal products such as meat fats, lard, skin from meat such as chicken and other poultry, dairy products such as milk, cream, butter, coconuts and cheese as well as in some vegetable fats. Some experts are now debating the methods used in the early studies and debating whether different types of saturated fats could have individual effects on health or whether it’s not the saturated fat itself, but the total dietary intake that plays the biggest role in disease and cardiovascular health. For example there are several types of saturated fatty acids:
- Cocoa butter contains high levels of saturated fat, but if you scratch a little deeper, you discover it has a secret weapon. The fatty acids in cocoa butter are ~30% stearic acid, 30% oleic acid (an unsaturated fat), 25% palmitic acid, and ~5% Linoleic acid (another unsaturated acid). Because stearic acid actually DECREASES the LDL cholesterol levels, Cocoa butter has a neutral effect on our overall cholesterol levels, so you can enjoy this healthy saturated fat with complete peace of mind.
- Coconut oil is around 90% saturated fat, made up of 44% lauric acid and 16% myristic acid. While studies show that coconut oil does in fact raise our LDL cholesterol, it also raises our HDL cholesterol. A 2020 review from the American Heart Association showed that coconut oil consumption raised both LDL and HDL by 10.47 mg/dL and 4.00 mg/dL respectively, compared to other oils. For this reason, we always recommend using it in moderation, and preferably when on a LCHF or Keto diet.
- Palm oil is widely used in processed foods, and is high in palmitic acid—a type of saturated fat that has been shown to raise LDL cholesterol levels. Its extensive use in the food industry has raised concerns, as diets rich in processed foods with palm oil may contribute to heart disease over time.
- Dairy products like butter contain a mix of fatty acids. Though butter is high in saturated fat, recent studies suggest that moderate mindful consumption, especially of full-fat dairy, may not be as harmful as previously thought. Some research even points to possible benefits, such as reduced risk of diabetes and improved metabolic health, debates whether it is the saturated fat or actually the nutrients and fermentation (probiotics) that is the reason for this health benefit.
- What about red meat? Beef contains around 30% oleic acid monounsaturated fatty acid (the main fat in olive oil-known to assist cholesterol reduction) , 24% stearic acid (found in cocoa) and 26% palmitic acid (saturated fat also found in olive oil but with some studies suggesting it will raise LDL levels).
While there have been studies that show that saturated fat can increase LDL levels, a protein that carries cholesterol in the blood, it is suggested that high levels of LDL can increase your chance of plaque forming in your arteries. Interestingly, on the other hand, a 2017 study, using 135 335 individuals dietary intakes with an average follow up of 7 years found that higher intake of saturated fats were associated with a lower risk of stroke, and “total fat and saturated and unsaturated fats were not significantly associated with risk of myocardial infarction or cardiovascular disease mortality.”
Some questions that need to be considered are:
- Do saturated fats from grass-fed meat, nutritious dairy and natural coconuts have the same effect as saturated fats from processed foods and fast foods? We don’t think so.
- Does saturated fat only affect disease rates when it replaces certain foods and certain nutrients? For example if the same amount of monounsaturated fat is being consumed for heart health, will the saturated fat consumed have the same effect?
We believe in balance and whole foods, with reduced refined and fast food. A varied diet rich in nutrient-dense, unprocessed ingredients to support overall health.
Dr DL Katz, a nutritionist and physician with a speciality in internal medicine: “There is no one nutrient that’s responsible for all health ills, and there is no one nutrient that will make us healthy. It really is the overall dietary pattern. Dietary patterns consistently associated with good health tend to be low in saturated fat—but not because they focus on saturated fat—rather, it’s because they’re made up of the most nutritious foods preferentially. Those foods tend to be low in saturated fat just as they are low in salt and sugar and free of trans fat and so forth. Those foods are also minimally processed and close to nature, including vegetables, fruits, beans, lentils, nuts, seeds, and whole grains. There is no pixie dust involved. There is no magic formula, and there is no scapegoat. Wholesome foods in sensible combinations could be our salvation.”
