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The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. Most of the studies investigating the effects of saturated fat on disease risk discuss saturated fats in general, which is also problematic.
Although its effect on heart disease is by far the most researched and contested, saturated fat has also been associated with other negative health effects, such as increased inflammation and mental decline. Some evidence suggests that saturated fats encourage inflammation partly by mimicking the actions of bacterial toxins called lipopolysaccharides, which have strong immunostimulant behaviors and can induce inflammation However, research in this area is far from conclusive, with some studies, including a review of randomized controlled trials, finding no significant associations between saturated fat and inflammation Additionally, some studies have demonstrated that saturated fat may have adverse effects on mental function , appetite, and metabolism.
Yet, human research in these areas is limited and findings are inconsistent 24 , 25 , More studies are necessary to investigate these potential links before strong conclusions can be made. Some studies indicate that it may negatively affect other health aspects, but more research is needed. For example, a diet high in saturated fats in the form of fast food, fried products, sugary baked goods, and processed meats is likely to affect health differently than a diet high in saturated fats in the form of full fat dairy, grass-fed meat, and coconut.
Another problem lies in focusing solely on macronutrients and not the diet as a whole. Rather, these macronutrients are combined through consuming foods that contain a mixture of macronutrients. Lifestyle and genetic variants are important risk factors that should be considered as well, as both have been proven to affect overall health, dietary needs, and disease risk. Coconut products, including unsweetened coconut flakes and coconut oil, grass-fed whole milk yogurt, and grass-fed meat are just some examples of highly nutritious foods concentrated in saturated fat that may positively affect health.
For example, reviews of research have shown that full fat dairy intake has a neutral or protective effect on heart disease risk, while coconut oil intake has been shown to boost HDL good cholesterol and may benefit weight loss 27 , On the other hand, consuming processed foods rich in saturated fats, including fast food and fried foods , has been consistently linked to an increased risk of obesity, heart disease, and numerous other health conditions 29 , Research has also associated dietary patterns rich in unprocessed foods with protection from various conditions, including obesity and heart disease, and reduction of disease risk factors, regardless of dietary macronutrient composition 31 , 32 , 33 , 34 , 35 , 36 , Remember, regardless of what dietary pattern you choose, the most important thing is balance and optimization — not omission.
A healthy diet should be rich in whole, nutritious foods, regardless of macronutrient composition. Saturated fats can be included as part of a healthy diet. Saturated fats have been viewed as unhealthy for decades. How much should you get every day?
Here are recommendations from the Dietary Guidelines for Americans:. All packaged foods have a nutrition label that includes fat content. Reading food labels can help you keep track of how much saturated fat you eat.
Check the total fat in 1 serving. Also, check the amount of saturated fat in a serving. Then add up how many servings you eat. Many fast food restaurants also provide nutrition information on their menus. You also may be able to find it on the restaurant's website. The following foods may be high in saturated fats. Many of them are also low in nutrients and have extra calories from sugar:.
Here are some examples of popular food items with the saturated fat content in a typical serving:. It is fine to treat yourself to these types of foods once in a while. But, it is best to limit how often you eat them and limit portion sizes when you do.
You can cut how much saturated fat you eat by substituting healthier foods for less healthy options. Replace foods high in saturated fats with foods that have polyunsaturated and monounsaturated fats. Here is how to get started:. They become free fatty acids carried around by albumin a protein or chylomicrons in your blood stream. Albumin is water soluble, and it helps the fatty acids travel around. It takes them either to:.
This is all analogous to how carbohydrate breaks down into glucose… fat breaks down into fatty acids. They float around in the blood until they get to a distant cell in need of energy. These proteins also help with translocation inside the cell.
There is a summary diagram to the right. Once the fatty acids are transported from the bloodstream into the cell, the fatty acids start to get processed. Okay, so at this point, our fatty acid is inside of the cell. But it is still outside of the mitochondria, where it needs to end up for energy production.
We are inside the cell, but outside the mitochondria. Your body needs to prep the fatty acid a bit more before it is used for energy. Now, it starts to get a bit technical, but we will make sure you can follow along. We are now ready for beta-oxidation!!! Dang, that was dense! We do not mean to overwhelm you with the details. Believe it or not, this is still just a simplified overview.
The above details are for your reference, but the summaries bold text are the main takeaways. It is simple, but sounds complex because of the words.
In reality, this is just one big flow process. Use the summary diagram to the right for visual guidance! Okay, so now our fatty acid is inside the mitochondria — all prepped and ready for use. The acyl-CoA modified fatty acid will break down into smaller and smaller pieces.
The result of this catabolism is the creation of acetyl-CoA. Wait a minute. Your body generates ATP here. The metabolism of glucose had the exact same result. Remember, ATP is the energy of life. It is this one compound that allows for your body to perform so many functions in the blink of an eye. There is an example to the right. Here the functional group is the double-bonded oxygen.
This is what happens in beta-oxidation of fatty acids. After it is oxidized, another coenzyme A comes to take the place of the entire right side of the molecule.
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