Saturated fatty acids are always considered black sheep among the family of fats. However, there is no need to remove them from the menu. You just need to take them in moderation and choose the foods well. But what exactly are saturated fatty acids?
What is the relationship between health and saturated fatty acids? And finally, how do you eat saturated fatty acids properly? The answers to these questions are:
What are saturated fatty acids?
Saturated fatty acids are part of the lipid molecules. All carbon atoms on saturated fatty acids carry hydrogen atoms, as many as possible. It is not possible to add hydrogen atoms, hence the name "saturated" fat. There are no carbon-carbon double bonds because the bonds between the carbon atoms are simple.
Saturated fatty acids are found particularly in animal products such as milk, cheese and red meat. They can also be found in certain vegetable oils such as coconut and palm oils. At room temperature, they become solid.
What is the relationship between health and saturated fatty acids?
For a long time it has been said that saturated fatty acids cause bad cholesterol levels in the body and cause stenosis, or in other words, clogged arteries. It should be noted, however, that as long as the consumption of saturated fats is moderate, it does not cause health problems. The effects of fatty acids therefore depend on the amount consumed.
With a reasonable amount, they give energy and provide vitamins (A, D, E, K). For the past ten years, a series of scientific studies have been carried out on the link between the consumption of saturated fatty acids, known as "bad acids", and cardiovascular disease.
This direct link has since been questioned, and has been clearly abandoned following a large-scale survey at many prestigious European and American universities. 72 studies were carried out among 600,000 people in 18 countries.
As a result, experts advise to differentiate between the different types of saturated fatty acids. The impacts and effects on metabolism and health vary according to their source and quantity. Therefore, only lauric, myristic and palmitic acids (vegetable oil from palm or coconut) are now categorised as sources of cardiovascular disease (atheroma and thrombosis), which is often caused by the increase in bad cholesterol levels following excessive consumption.
It is no longer a question of banning saturated fatty acids from the menu, but rather of taking them in moderation and rebalancing their distribution in the body.
So according to the Anses, to avoid risks, the rate of saturated fatty acids should not exceed 12% of calories per day, (i. e. 8% for lauric, myristic and palmitic acids).
How to consume saturated fatty acids correctly?
According to the above findings, it is necessary to eat saturated fats in the right quantity and in the right way in order to avoid harmful effects.
Here are some tips to avoid this:
- It is not necessary not to consume saturated fatty acids as long as the quantity is reduced. If possible, replace them with unsaturated fatty acids.
- Avoid excessive consumption of meat, cakes, pastries, cold cuts, cheese and butter.
- Know the calorie content of foods: for example, cheese has more calories than yoghurt. A cow's cheese has more calories than a sheep's cheese, etc. Thus, adapt consumption according to these different contents, while enjoying and varying them.
- If possible, and most often, follow a Mediterranean diet which includes the consumption of vegetables, olive oil, fish, cereals, pulses, etc. . .
- Also limit the consumption of saturated vegetable oil including palm and copra.
To conclude
In short, there is no need to deprive oneself of saturated fatty acids as being bad for the health. You just need to eat them in the right quantity and the risks of having diseases such as bad cholesterol or cardiovascular diseases will be eliminated.
