We all are aware of fat, but the question is how many of us know saturated fat, what is saturated fat exactly?
How do they occur? Or what is their exact function in the human body?
So here is the answer to all of your doubts about saturated fats as we are going to discuss saturated fat.
The food we intake contains two types of fat one is saturated fat and another is unsaturated fat. It was found in many researches made that saturated fat is not essential for the body at all.
As saturated fats are nothing but the a mass group of saturated fatty acid.
Our body needs very little amount of saturated fat for optimum growth and development. Generally the saturated fat is hard in nature, and isn’t good for health in any aspect.
One should try to avoid intake of saturated fat as much as possible because intake of saturated fat in large quantity increases cholesterol levels in the body which may likely cause various heart diseases.
As saturated fat isn’t healthy, but if taken in a limited quantity doesn’t create any health issue.
Some of the food stuffs which are amongst the main constituents of saturated fat are listed as follows:
Butter, is a one of the primary constituent of saturated fats.
We daily eat butter knowingly or unknowingly in cakes, pastries, chocolates, biscuits, butter toffees and many common food products which are eaten normally every day by almost each and every human living on earth.
All of these above mentioned edibles contain butter. Do you know that 100 grams of butter contain 51 grams of saturated fat?
Along with saturated fat butter is also a rich supplement of fatty acid, so its intake is necessary but in limited quantity.
It is nothing but spread of butter, which is used in cooking and baking.
It was basically made out from skimmed milk as a replacement of butter, but in later researches it came out that margarine also contained the same amount of saturated fats as butter does and thus it is also very dangerous to health especially to the heart.
As its consumption increases the amount of cholesterol in blood and it is universally known that when cholesterol present in the body is more than that required it is very harmful for body health specially that of the heart.
3. Full fat milk
Normally milk has a high fat content. Milk restrains approximately 8 grams of saturated fat per 8 ounce glass.
Saturated fat provides the least nutritious values of whole milk more an all it is not healthy.
Saturated fat leads to high blood pressure and also heart diseases, so its consumption should be limited.
Cheese is another dairy product which is a saturated fat supplement. Hard goat cheese includes the most saturated fat at 24 grams per 100 grams.
Cheese is one of the great sources of protein, but due to presence of saturated fatty acid it risks to various heart diseases and also increases blood pressure and cholesterol level. So the intake of cheese should be restricted to a small proportion only.
5. Red meat
Red meat, even with its name mouth start to water along with its high quality taste red meat has a good content of saturated fat and it also has high cholesterol values.
Red meat increases the cholesterol levels in the body which leads to serious health issues and act as a trigger for a number of heart related problems. This saturated fat present in red meat makes heart to beat faster those results in the rise of blood pressure.
It is estimated that only ten grams of red meat contain 4.5 grams of saturated fat, thus red meat consumption should be avoided by the people to stay healthy and fit.
But for the people who can’t make their tongue suffer to stay healthy can trim off the extra fat content before cooking and thus enjoy good health with a food which is good in taste as we as in rich in nutrient content.
Chicken is roasted or boil or any other form provides a with spell binding taste and also provide the body with a large number of nutrients and it is mathematically found that 100 grams of chicken contain only 3.5 grams of saturated fat in comparison to red meat.
Yeah, exactly it’s up to the null point. So if you are willing to eat something tasty and healthy so you go for chicken without thinking anything as it contains saturated fat, but in a very small proportion which isn’t harmful to your body.
7. Dark chocolates
Dark chocolate can be called a mixture of nutrient and antioxidant, which are packed in a wrapper to provide you with food which is probably the unsurpassed resource of saturated fat, but always remember!
Just 100 grams of a pure baking chocolate can provide you with thirty-two grams of saturated fats, well, that’s really a big amount of saturated fat which when enter to the body can cause many ill health effects. While a milk chocolate bar contains approximately 9.1 grams of saturated fat.
Even the pure cocoa powder holds merely any amount of saturated fat may be less than two percent, which can be used up as a good replacement for baking stuff, or either in preparing Chocolate Pudding.
But while eating a bar of dark chocolate always remember that if the chocolate bar enclose fat element other than cocoa butter, then it might also contain more harmful saturated fats as well as Trans fats, other than stearic acid.
8. Palm oil
Also called hydrogenated oil.
These are a rich source of saturated fat which is bonded by carbon bonds between the hydrogen atoms; the palm oil can be defined as food matters with the highest content of saturated fat.
To stay always in a pink of health avoid over consumption of hydrogenated oils.
9. Coconut cream
There are many myths related to coconut and its derivatives, but all of them aren’t true.
Coconut oil, as well as its flesh, does contain a large quantity of saturated fat, but the saturated fat found which is plant-based present in unrefined coconut is totally different from the saturated fat which is found in animal food stuffs.
It has become very significant to understand that all fats aren’t equally harmful all the fat aren’t saturated fats either.
As there are good fats and bad fats in the same way there are “good saturated fat “as well as “bad saturated fat”.
The “good saturated fats “include unrefined coconut meat, oil and milk are very interesting to note that these saturated fat have a completely different biochemical construction than the saturated fats found in food stuff obtained from an animal like red meat, chicken , etc.
In several attempts done to differentiate amongst the two kind of saturated fat, it is found that the animal fat is more dangerous than the plant-based fat as it causes disease of heart by increasing the cholesterol level and thus the blood pressure.
Potato a food article used in every house and in almost every of the dish we eat.
As coconut oil, potato also contains good fat and bad fat, and a very little amount of saturated fat which on cooking degenerate.
But in many studies it is found that over-consumption of potato causes ill effect on health and serve body with increased level of cholesterol in blood and diseases like obesity.
On further inquires it was found that it isn’t only the potato which cause all the problems but also the companion with which potatoes are being baked or cooked (butter, oil, etc.).
Even the mashed potatoes don’t contain any amount of saturated fat until an external source of fat like butter or any other fat containing food stuff is being mixed with the mash of the potato.
All above food contain an enormous amount of saturated fatty acid which generates a wholesome amount of saturated fat in the body. It is responsible for higher risk of heart diseases and the heart stroke.
To prevent you from numerous diseases the consumption of fat-containing food should be limited. It should be taken in proper and appropriate quantity.
All the highly saturated fat food stuff listed above are mouth watering, and hence, it is very difficult to control on fingers when these delicious items are served in front of the eyes.
But if you are willing for a healthy body and a long life without any coronary heart disease and any flaw in various working systems( especially digestive, reproductive and circulatory systems) of the body then you must limit the consumption of saturated fats.
As saturated fat is also necessary for harmonic growth and development of the body, they shouldn’t be entirely avoided and discarded from the diet. Instead saturated fats should be taken but in amount which is obligatory for proper body functioning.