| Types of fats in food |
|---|
|
| See also |
Saturated fat is fat that consists of triglycerides containing only saturated fatty acid radicals. There are several kinds of naturally occurring saturated fatty acids, which differ by the number of carbon atoms, ranging from 3 carbons (propionic acid) to 36 (Hexatriacontanoic acid). Saturated fatty acids have no double bonds between the carbon atoms of the fatty acid chain and are thus fully saturated with hydrogen atoms.
Fat that occurs naturally in tissue contains varying proportions of saturated and unsaturated fat. Examples of foods containing a high proportion of saturated fat include dairy products (especially cream and cheese but also butter and ghee); animal fats such as suet, tallow, lard and fatty meat; coconut oil, cottonseed oil, palm kernel oil, chocolate, and some prepared foods[1].
Serum saturated fatty acid is generally higher in smokers, alcohol drinkers and obese people.[2]
Contents |
While nutrition labels usually combine them, the saturated fatty acids appear in different proportions among food groups. Lauric and myristic acid radicals are most commonly found in "tropical" oils (e.g. palm kernel, coconut) and dairy products. The saturated fat in meat, eggs, chocolate, and nuts is primarily the triglycerides of palmitic and stearic acid.
| Food | Lauric acid | Myristic acid | Palmitic acid | Stearic acid |
|---|---|---|---|---|
| Coconut oil | 47% | 18% | 9% | 3% |
| Butter | 3% | 11% | 29% | 13% |
| Ground beef | 0% | 4% | 26% | 15% |
| Dark chocolate | 0% | 0% | 34% | 43% |
| Salmon | 0% | 1% | 29% | 3% |
| Eggs | 0% | 0% | 27% | 10% |
| Cashews | 2% | 1% | 10% | 7% |
| Soybean oil | 0% | 0% | 11% | 4% |
Some common examples of fatty acids:
Deepfry oils and baking fats that are high in saturated fats, like palm oil, tallow or lard, can withstand extreme heat (of 180-200 degrees Celsius) and are resistant to oxidation. A 2001 parallel review of 20-year dietary fat studies in the United Kingdom, the United States of America and Spain[6] concluded that polyunsaturated oils like soya, canola, sunflower and corn degrade easily to toxic compounds and trans fat when heated up. Prolonged consumption of trans fat-laden oxidized oils can lead to atherosclerosis, inflammatory joint disease and development of birth defects. The scientists also questioned global health authorities’ wilful recommendation of large amounts of polyunsaturated fats into the human diet without accompanying measures to ensure the protection of these fatty acids against heat- and oxidative-degradation.
The vast majority of observational studies have found no connection between saturated fat consumption and heart attack risk.[7][8][9][10][11][12][13][14][15][16] Three review papers, one of them including 21 cohort studies, concluded that there is no significant association between coronary heart disease and saturated fat consumption.[17][18][19]
Combined cholesterol and saturated fat feeding has shown an increase in cholesterol levels of African green monkeys[20], while one study with baboons showed the opposite effect on LDL cholesterol.[21]
An increase in cholesterol levels has been observed in humans with an increase in saturated fat intake, such as a study of 22 hypercholesterolemic men.[22][23][24] Some studies have suggested that diets high in saturated fat increase the risk of heart disease and stroke. Epidemiological studies have found that those whose diets are high in saturated fats, including lauric, myristic, palmitic, and stearic acid, had a higher prevalence of coronary heart disease.[25][26][27][28] Additionally, controlled experimental studies have found that people consuming high saturated fat diets experience negative cholesterol profile changes.[29][30][31][32] In 2010 a meta-analysis of prospective cohort studies found no statistically significant relationship between cardiovascular disease and dietary saturated fat.[33] However, the authors noted that randomized controlled clinical trials in which saturated fat was replaced with polyunsaturated fat observed a reduction in heart disease, and that the ratio between polyunsaturated fat and saturated fat may be a key factor.[33]
In 1999, volunteers were randomly assigned to either Mediterranean (which replaces saturated fat with mono and polyunsaturated fat) or a control diet showed that subjects assigned to a Mediterranean diet exhibited a significantly decreased likelihood of suffering a second heart attack, cardiac death, heart failure or stroke.[34][35]
An evaluation of data from Harvard Nurses' Health Study found that "diets lower in carbohydrate and higher in protein and fat are not associated with increased risk of coronary heart disease in women. When vegetable sources of fat and protein are chosen, these diets may moderately reduce the risk of coronary heart disease." [36]
Mayo Clinic highlighted oils that are high in saturated fats include coconut, palm oil and palm kernel oil. Those of lower amounts of saturated fats, and higher levels of unsaturated (preferably monounsaturated) fats like olive oil, peanut oil, canola oil, avocados, safflower, corn, sunflower, soy and cottonseed oils are generally healthier.[37] The National Heart, Lung and Blood Institute,[38] and other health authorities like World Heart Federation[39] have urged saturated fats be replaced with polyunsaturated and monounsaturated fats. The health body list olive and canola oils as sources of monosaturated oils while soybean and sunflower oils are rich with polyunsaturated fat. A 2005 research in Costa Rica suggests consumption of non-hydrogenated unsaturated oils like soybean and sunflower over palm oil.[40]
The Cochrane Collaboration published a meta-analyses of fat modification trials finding no significant effect on total mortality, but with significant reductions in the rate of cardiovascular events that was statistically significant in the high risk group.[41]
Epidemiological studies of heart disease have implicated the four major saturated fatty acids to varying degrees. The World Health Organization has determined that there is "convincing" evidence that myristic and palmitic acid intake increases the probability, "possible" risk from lauric acid, and no increased risk at all from stearic acid consumption.[42]
In 2005, Dutch scientists at Department of Human Biology, Maastricht University compared the effects of stearic acid with oleic and linoleic acids. Forty five subjects (27 women and 18 men) consumed, in random order, three experimental diets, each for five weeks. The results suggest stearic acid is not highly thrombogenic compared with oleic and linoleic acids.[43]
There is one theorized association between saturated fatty acids intake and increased breast cancer risk.
Myristic and palmitic saturated fatty acids are associated with prostate cancer.
A prospective study of data from the NIH-AARP Diet and Health Study correlated saturated fat intake with cancer of the small intestine.[44]
A 2004 statement released by the Centers for Disease Control (CDC) determined that "Americans need to continue working to reduce saturated fat intake..." [45] Additionally, reviews by the American Heart Association led the Association to recommend reducing saturated fat intake to less than 7% of total calories according to its 2006 recommendations.[46][47] This concurs with similar conclusions made by the World Health Organization (WHO) and the US Department of Health and Human Services, both of which determined that reduction in saturated fat consumption would positively affect health and reduce the prevalence of heart disease.[48][49][50]
The World Health Organization (WHO) has concluded that saturated fats negatively affect cholesterol profiles, predisposing individuals to heart disease, and recommends avoiding saturated fats in order to reduce the risk of a cardiovascular disease.[51][52]
Dr German and Dr Dillard of University of California and Nestle Research Center in Switzerland, in their 2004 review, pointed out that "no lower safe limit of specific saturated fatty acid intakes has been identified". No randomized clinical trials of low-fat diets or low-saturated fat diets of sufficient duration have been carried out. The influence of varying saturated fatty acid intakes against a background of different individual lifestyles and genetic backgrounds should be the focus in future studies.[53]
One confounding issue in studies may be the formation of exogenous (outside the body) advanced glycation endproducts (AGEs) and oxidation products generated during cooking, which it appears some of the studies have not controlled for. It has been suggested that, "given the prominence of this type of food in the human diet, the deleterious effects of high-(saturated)fat foods may be in part due to the high content in glycotoxins, above and beyond those due to oxidized fatty acid derivatives." The glycotoxins, as he called them, are more commonly called AGEs[54]
| Types of fats in food |
|---|
|
| See also |
Saturated fat is fat that consists of triglycerides containing only saturated fatty acid radicals. There are many kinds of naturally occurring saturated fatty acids, which differ by the number of carbon atoms, ranging from 3 carbons (propionic acid) to 36 (Hexatriacontanoic acid). Saturated fatty acids have no double bonds between the carbon atoms of the fatty acid chain and are thus fully saturated with hydrogen atoms.
Fat that occurs naturally in tissue contains varying proportions of saturated and unsaturated fat. Examples of foods containing a high proportion of saturated fat include dairy products (especially cream and cheese but also butter and ghee); animal fats such as suet, tallow, lard and fatty meat; coconut oil, cottonseed oil, palm kernel oil, chocolate, and some prepared foods.[1]
Serum saturated fatty acid is generally higher in smokers, alcohol drinkers and obese people.[2]
Contents |
While nutrition labels usually combine them, the saturated fatty acids appear in different proportions among food groups. Lauric and myristic acid radicals are most commonly found in "tropical" oils (e.g. palm kernel, coconut) and dairy products. The saturated fat in meat, eggs, chocolate, and nuts is primarily the triglycerides of palmitic and stearic acid.
| Food | Lauric acid | Myristic acid | Palmitic acid | Stearic acid |
|---|---|---|---|---|
| Coconut oil | 47% | 18% | 9% | 3% |
| Butter | 3% | 11% | 29% | 13% |
| Ground beef | 0% | 4% | 26% | 15% |
| Dark chocolate | 0% | 0% | 34% | 43% |
| Salmon | 0% | 1% | 29% | 3% |
| Eggs | 0% | 0.3% | 27% | 10% |
| Cashews | 2% | 1% | 10% | 7% |
| Soybean oil | 0% | 0% | 11% | 4% |
Some common examples of fatty acids:
| It has been suggested that this article or section be merged into [[::Template:PAGENAME:Polyunsaturated fat|Polyunsaturated fat]]. (Discuss) |
Deepfry oils and baking fats that are high in saturated fats, like palm oil, tallow or lard, can withstand extreme heat (of 180-200 degrees Celsius) and are resistant to oxidation. A 2001 parallel review of 20-year dietary fat studies in the United Kingdom, the United States of America and Spain concluded that polyunsaturated oils like soya, canola, sunflower and corn degrade easily to toxic compounds and trans fat when heated up. Prolonged consumption of trans fat-laden oxidized oils can lead to atherosclerosis, inflammatory joint disease and development of birth defects. The scientists also questioned global health authorities’ wilful recommendation of large amounts of polyunsaturated fats into the human diet without accompanying measures to ensure the protection of these fatty acids against heat- and oxidative-degradation.[7]
In 2010, a meta-analysis of prospective cohort studies including 348,000 subjects found no statistically significant relationship between cardiovascular disease and dietary saturated fat.[8][9] However, the authors noted that randomized controlled clinical trials in which saturated fat was replaced with polyunsaturated fat observed a reduction in heart disease, and that the ratio between polyunsaturated fat and saturated fat may be a key factor.[8] In 2009, a systematic review of prospective cohort studies or randomized trials concluded that there was "insufficient evidence of association" between intake of saturated fatty acids and coronary heart disease, and pointed to strong evidence for protective factors such as vegetables and a Mediterranean diet and harmful factors such as trans fats and foods with a high glycemic index.[10]
An evaluation of data from Harvard Nurses' Health Study found that "diets lower in carbohydrate and higher in protein and fat are not associated with increased risk of coronary heart disease in women. When vegetable sources of fat and protein are chosen, these diets may moderately reduce the risk of coronary heart disease."[11]
Mayo Clinic highlighted oils that are high in saturated fats include coconut, palm oil and palm kernel oil. Those of lower amounts of saturated fats, and higher levels of unsaturated (preferably monounsaturated) fats like olive oil, peanut oil, canola oil, avocados, safflower, corn, sunflower, soy and cottonseed oils are generally healthier.[12] However, high intake of saturated dairy fat does not appear to increase the risk of cardiovascular disease[13] and Pacific island populations who obtain 30-60% of their total caloric intake from fully saturated coconut fat have almost non-existent rates of cardiovascular disease.[14]
A study published in 2001 found higher levels of monounsaturated fatty acids (especially oleic acid) in the erythrocyte membranes of postmenopausal women who developed breast cancer.[15] However, another study showed a direct relation between very high consumption of omega-6 polyunsaturated fats and breast cancer in postmenopausal women.[16]
Some researchers have indicated that serum myristic acid[17][18] and palmitic acid[18] and dietary myristic[19] and palmitic[19] saturated fatty acids and serum palmitic combined with alpha-tocopherol supplementation[17] are associated with increased risk of prostate cancer in a dose-dependent manner. These associations may, however, reflect differences in intake or metabolism of these fatty acids between the precancer cases and controls, rather than being an actual cause.[18]
A prospective study of data from the NIH-AARP Diet and Health Study positively correlated saturated fat intake with cancer of the small intestine.[20]
A 2004 statement released by the Centers for Disease Control (CDC) determined that "Americans need to continue working to reduce saturated fat intake…"[21] Additionally, reviews by the American Heart Association led the Association to recommend reducing saturated fat intake to less than 7% of total calories according to its 2006 recommendations.[22][23] This concurs with similar conclusions made by the World Health Organization (WHO) and the US Department of Health and Human Services, both of which determined that reduction in saturated fat consumption would positively affect health and reduce the prevalence of heart disease.[24][25][26]
The World Health Organization (WHO) has concluded that saturated fats negatively affect cholesterol profiles, predisposing individuals to heart disease, and recommends avoiding saturated fats in order to reduce the risk of a cardiovascular disease.[27][28]
Dr German and Dr Dillard of University of California and Nestle Research Center in Switzerland, in their 2004 review, pointed out that "no lower safe limit of specific saturated fatty acid intakes has been identified". No randomized clinical trials of low-fat diets or low-saturated fat diets of sufficient duration have been carried out. The influence of varying saturated fatty acid intakes against a background of different individual lifestyles and genetic backgrounds should be the focus in future studies.[29]
 |
The relevance of particular information in (or previously in) this article or section is disputed. The information may have been removed or included by an editor as a result. |
An association between serum levels of fatty acids and disease does not in itself establish causality.[30][31]
]]
of the saturated fatty acid myristic acid]]
Saturated fat is a kind of fat. It contains no double bonds. It contains carbon atoms that are fully saturated with hydrogen.
Saturated fats are bad for people. They can raise cholesterol in the heart and may give people a heart attack if they have too much saturated fat.
Unsaturated fat
Polyunsaturated fat
   | Saturated fat food sources - Fat Sources: List of Food High in Total Fat and Saturated Fatty Acids (beef, pork, chicken) | Fats |
 | The Serum LDL/HDL Cholesterol Ratio Is Influenced More Favorably by Exchanging Saturated with Unsaturated Fat Than by Reducing Saturated Fat in the Diet of Women - The Serum LDL/HDL Cholesterol Ratio Is Influenced More Favorably by Exchanging Saturated with Unsaturated Fat Than by Reducing Saturated Fat in the Diet of Women -- Müller et al. 133 (1): 78 -- Journal of Nutrition |
| | Dietary Fat Intake and the Risk of Coronary Heart Disease in Women - NEJM -- Dietary Fat Intake and the Risk of Coronary Heart Disease in Women |
| | Dietary polyunsaturated fat decreases coronary artery atherosclerosis in a pediatric-aged population of African green monkeys - Dietary polyunsaturated fat decreases coronary artery atherosclerosis in a pediatric-aged population of African green monkeys -- Wolfe et al. 14 (4): 587 -- Arteriosclerosis, Thrombosis, and Vascular Biology |
| | Disease-specific recommendations - WHO | 5. Population nutrient intake goals for preventing diet-related chronic diseases |
| | Diet and Lifestyle Recommendations Revision 2006: A Scientific Statement From the American Heart Association Nutrition Committee - Diet and Lifestyle Recommendations Revision 2006: A Scientific Statement From the American Heart Association Nutrition Committee -- Lichtenstein et al. 114 (1): 82 -- Circulation |
| | Risk of myocardial infarction and intake and adipose tissue composition of fatty acids - Risk of myocardial infarction and intake and adipose tissue composition of fatty acids | Nutrition Research Newsletter | Find Articles at BNET |
| | 'Surprising' data: saturated fat may slow atherosclerotic progression in postmenopausal women - 'Surprising' data: saturated fat may slow atherosclerotic progression in postmenopausal women | OB/GYN News | Find Articles at BNET |
| | Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women - Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women -- Mozaffarian et al. 80 (5): 1175 -- American Journal of Clinical Nutrition |
| | Partial replacement of saturated fatty acids with almonds or walnuts lowers total plasma cholesterol and low-density-lipoprotein cholesterol - Partial replacement of saturated fatty acids with almonds or walnuts lowers total plasma cholesterol and low-density-lipoprotein cholesterol -- Abbey et al. 59 (5): 995 -- American Journal of Clinical Nutrition |
| | Association of higher saturated fat intake with higher risk of hypertension in an urban population of Trivandrum in south India - Association of higher saturated fat intake with hi...[Int J Cardiol. 1997] - PubMed Result |
| | Prospective randomised trial in 1062 infants of diet low in saturated fat and cholesterol - Prospective randomised trial in 1062 infants of di...[Lancet. 1995] - PubMed Result |
| | Effects of dietary saturated, monounsaturated and n-3 fatty acids on fasting lipoproteins, LDL size and post-prandial lipid metabolism in healthy subjects - Effects of dietary saturated, monounsaturated and ...[Atherosclerosis. 2003] - PubMed Result |
| | Dietary saturated and trans fatty acids and cholesterol and 25-year mortality from coronary heart disease: the Seven Countries Study - Dietary saturated and trans fatty acids and choles...[Prev Med. 1995] - PubMed Result |
| | Saturated fat prevents coronary artery disease? An American paradox - Saturated fat prevents coronary artery disease? An American paradox -- Knopp and Retzlaff 80 (5): 1102 -- American Journal of Clinical Nutrition |
| | Coconut fat and serum lipoproteins: effects of partial replacement with unsaturated fats - Document Server Error Page |
| | Nutrient Data Laboratory Home Page - Nutrient Data : Home |
| | monolaurin - Return to Subject Index - Main Index |
| | conditionally essential fatty acid - Essential Fatty Acid Supplementation Education |
| | lipid hypothesis - The Skinny on Fats |
| | The Importance of Saturated Fats for Biological Functions - The Importance of Saturated Fats for Biological Functions |
| | The Oiling of America - The Oiling of America |
| | Recommendations for preventing cardiovascular diseases - WHO | 5. Population nutrient intake goals for preventing diet-related chronic diseases |
| | The Oiling of America - The Oiling of America |
| | Dietary saturated fats and their food sources in relation to the risk of coronary heart disease in women - Dietary saturated fats and their food sources in relation to the risk of coronary heart disease in women -- Hu et al. 70 (6): 1001 -- American Journal of Clinical Nutrition |
| | Partial replacement of saturated fatty acids with almonds or walnuts lowers total plasma cholesterol and low-density-lipoprotein cholesterol - Partial replacement of saturated fatty acids with almonds or walnuts lowers total plasma cholesterol and low-density-lipoprotein cholesterol -- Abbey et al. 59 (5): 995 -- American Journal of Clinical Nutrition |
| | Dietary saturated and trans fatty acids and cholesterol and 25-year mortality from coronary heart disease: the Seven Countries Study - ScienceDirect - Preventive Medicine : Dietary Saturated and transFatty Acids and Cholesterol and 25-Year Mortality from Coronary Heart Disease: The Seven Countries Study |
| | Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: final report of the Lyon Diet Heart Study - Mediterranean Diet, Traditional Risk Factors, and the Rate of Cardiovascular Complications After Myocardial Infarction : Final Report of the Lyon Diet Heart Study -- de Lorgeril et al. 99 (6): 779 -- Circulation |
| | Low-carbohydrate-diet score and the risk of coronary heart disease in women - NEJM -- Low-Carbohydrate-Diet Score and the Risk of Coronary Heart Disease in Women |
| | Coconut fat and serum lipoproteins: effects of partial replacement with unsaturated fats - CJO - Abstract - Coconut fat and serum lipoproteins: effects of partial replacement with unsaturated fats |
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