Nutrition experts classify fats into three main groups: Saturated, unsaturated, and trans fats.. In fact, saturated fats have a number label that tells how many carbon atoms there are in its saturated fatty acid chain. Saturated fats contain triglycerides that consist only of saturated fatty acids. Some plants also produce saturated fats, such as palm oil, coconut oil and cocoa butter. Due to the presence of single bonds – unlike the monounsaturated (one double bond) and polyunsaturated (multiple double bonds) fats – saturated fats have a higher melting point. Saturated fat is the kind of fat found in butter and lard, pies, cakes and biscuits, fatty cuts of meat, sausages and bacon, and full fat dairy products such as cheese and cream. Saturated fat. Macadamia nuts (12%), Brazil nuts (15%), cashews nuts, watermelon seeds, pine nuts (10% each) and sesame seeds (9%) are other examples of seeds and nuts having high saturated fats content. Unsaturated fats are liquid at room temperature. Saturated fat foods include ingredients like butter, coconut oil and dairy products. For example, a 2014 review of 32 studies that included 27 randomized control trials involving over 650,000 people found no association between saturated fat intake and heart disease risk. This one has 13% saturated fats or equal to 156% of DV. Saturated Fat vs. Unsaturated Fat. Unsaturated fat: includes polyunsaturated fat and monounsaturated fat. So what is saturated fat? Healthy fats can be broken down into two main categories: unsaturated fats and saturated fatty acids. Examples of polyunsaturated fat food sources include soybean, sunflower, fish and corn oils. Animal fat, cream, and cheese are a few examples of foods with saturated fats . Because of the negative impact on the body, saturated fats should account for less than 10 percent of your daily caloric intake. The word "saturated" in this case means the fatty acid chains and the carbon atoms have no double bonds connecting them. Saturated fat sources include: fatty cuts of beef, pork, and lamb Most saturated fats are animal fats. Both types are predominantly found in plant products. They’re found in high fat meats and dairy products. Most adults eat too much saturated fat – about 12.6% of our energy needs which is more than recommended maximum amounts. Monounsaturated fat is found in high content in olive, peanut, and canola oils. Saturated fats are fatty foods that are solid at room temperature. Example of seeds and nuts that contains high levels of saturated fats are pili nuts. This means the carbon atoms are fully saturated with hydrogen. The saturated fat definition includes fatty acids without double bonds. These are the artery-clogging fats that increase low-density lipoproteins, or LDLs, commonly known as “bad” cholesterol.
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