Does Saturated Fat Belong in Your Diet?

Saturated fat carries a bad reputation when it comes to the food we eat. It’s often talked about as a nutritional boogeyman that carries health dangers.

But are saturated fats really that bad? And should you try to avoid them entirely? We asked registered dietitian Katherine Patton, Med, RD, LD, to explain whether they fit into a healthy diet.

What is a saturated fat?

Saturated fat is a dietary fat that’s naturally found in many of the foods we eat. (More on that in a moment.) At room temperature, saturated fat tends to congeal and turn into a solid mass, says Patton.

Scientifically speaking, saturated fat is a chemical compound built with a chain of carbon and hydrogen atoms. Each carbon atom is bonded to the maximum number of hydrogen atoms. Hence, the “saturated” name.

Foods high in saturated fat

Saturated fat is abundant in many animal-based foods, like various types of meat and animal-based products that occupy our plates. But saturated fat can also be high in certain plant-based products. (Surprise!)

The wide-ranging list of foods high in saturated fats includes:

• Beef and beef-related products (like beef tallow)
• Pork, veal, lamb, and other red meat and related products (like lard)
• Processed meats, such as hot dogs, sausages and deli meats, like bologna, salami and pepperoni
  Poultry, especially with the skin
• Dairy products, like whole milk, butter, cheese, ice cream and other foods made from cow’s milk
• Coconut and coconut oil
• Palm oil and palm kernel oil
• Fried foods (given the oils they’re cooked in)
• Baked treats and desserts
• Processed snack items (like chips and crackers)

Are saturated fats bad for you?

When it comes to whether saturated fat is good or bad, what seems clear from many studies is that it’s a question of quantity. A diet high in saturated fat can bring a variety of health concerns, including:

• Increases in “bad” cholesterol: Excessive saturated fat consumption works to raise your low-density lipoprotein (LDL) cholesterol, a key risk factor for heart disease. High LDL can lead to plaque buildup in arteries that contribute to heart attacks and strokes.
• Weight gain: Saturated fats are calorie-dense, says Patton, and gobbling down too many may contribute to weight gain and obesity. Obesity is a risk factor for numerous health issues, including diabetes, heart disease and certain cancers.
• Type 2 diabetes: Excessive intake of saturated fats can contribute to insulin resistance, which can increase the risk of developing diabetes.
• Liver health: Consistently eating food high in saturated fat may lead to fatty liver disease, particularly in people who have overweight or obesity.
• Inflammation: Some studies suggest that diets high in saturated fats may promote inflammation in the body, which could contribute to the development of chronic diseases.

“If you aren’t reading nutrition facts labels to assess saturated fat intake, you should start,” advises Patton. “Limiting your intake of saturated fat could help reduce these chronic diseases from occurring or prevent the need for medications.”

Is there room for saturated fats in a healthy diet?

Absolutely! Because, despite what you just read above, it’s not all bad news when it comes to saturated fat, explains Patton. A little saturated fat in your diet can help:

• Support hormone production
• Boost energy
• Help your body absorb fat-soluble vitamins, like vitamins A, D, E and K

But the key is eating food with saturated fat in moderation.

The American Heart Association recommends getting less than 6% of your daily calories from saturated fat. In a 2,000-calorie-a-day diet, that means 120 calories or less from saturated fat. That equals 13 grams of saturated fat, if you’re checking nutrition labels.

The U.S. federal government’s Dietary Guidelines for Americans sets the saturated fat target at no more than 10% of your daily calories. That works out to 200 calories or about 20 grams of saturated fat per day in a 2,000-calorie diet.

“We do not recommend completely avoiding saturated fat,” says Patton. “It’s about finding a healthy balance.”

It’s also about choosing nutritious foods that happen to include saturated fat.

“Natural sources of saturated fat like lean beef and low-fat dairy come with vitamins and nutrients that your body needs,” she emphasizes. “You’re not getting that same nutritional return eating fried cheese sticks.”

Bottom line

While saturated fat is often vilified, it can be part of a healthy diet if it’s a small part of that diet. Of course, that’s the difficult part. It’s estimated that 3 out of 4 people exceed recommendations when it comes to eating saturated fat.

To lower saturated fat consumption, Patton suggests:

• Eating smaller portion sizes of food with saturated fat, particularly when it comes to meat
• Limiting cheese in dishes
• Cutting back on sweet treats and snacks
• Choosing “whole” foods (think fruit, nuts or even homemade popcorn) over heavily processed foods

Filling your plate with more fruits, vegetables and whole grains may help fill your belly and limit saturated fat in your meal. Also, consider adding more plant-based protein sources, like beans, lentils and nuts.

Be wary of processed foods marketed as “low-fat” or “fat-free,” too. These products often include additional sugar to improve taste, which can boost the calorie count.

“I would recommend keeping your pantry and fridge stocked with your healthy go-tos for daily eating,” Patton advises. “Try to save your more saturated fat-rich foods for weekends, holidays and special occasions.”