Do not be shocked when I tell you that saturated fat, indeed, could be good for you. There exists a wide prevalent fallacy that saturated fat ups the risk of cardiovascular conditions and cuts down your lifespan. A closer look at the reality would prove that these were just rumors. In fact, saturated fats from vegetable and certain animal sources could prove to beneficial for your health in a variety of ways.
Right from rendering you a dense source of energy to keeping you fuller for a longer time, these fat variants are known to be the carriers of fat-soluble vitamins A, D, K, and E. These fats are also essential to ensure proper conversion of carotene to vitamin A, manage assorted biological reactions, as well as right absorption of minerals.
These fats, as against the belief, also work as a fuel for the proper functioning of your hear. They have antiviral, anti-plaque, anti-fungal, and anti-caries properties. While butyric acid is known for its cancer prevention properties, stearic and palmitic acids help in regulating the levels of cholersterol.
According to a study that appeared in the journal, Annals of Internal Medicine, people who consume saturated fat are less prone to cardiovascular conditions than non-consumers. According to yet another study that appeared in the European Journal of Nutrition, saturated fat could help in lowering the risk of obesity.
Adding a little fat could in fact boost you overall health. Read on as we get into the various benefits of including saturated fat in your diet!
Health Benefits of Eating Saturated Fat
- Lowered cardiovascular risk
Saturated fat helps in lowering the levels of lipoprotein, a strong heart disease risk indicator. These fats improve the levels of large LDL, but at the same time dimish the effects of rise in cholesterol. According to a study women who included saturated fat more as a part of healthy diet had lesser chances of developing cardiovascular diseases.
- Keeps your bones strong
This fat variant is essential to ensure that bones absorb calcium effectively. One of the studies suggest that saturated fat should comprise 50% of your net fat intake to keep your bones strong and prevent osteoporosis.
- Takes care of your liver
Hepatotoxicity is a condition wherein excessive use of certain chemicals found in medications and alcohol affects and damages the liver. Studies suggest that inclusion of saturated fat, as part of a healthy diet, could actually shield your liver from these damages.
- Essential for proper functioning of lungs
Absence of a lung surfactant interferes with the normal functioning of the liver. And, it is the saturated fat that works as this thin coating. Any changes to this coating could lead to difficulties in breathing.
- Crucial for the functioning of the brain
Cholesterol and fat make up your brain, with a major share provided by the saturated fatty acids. So if you are skimming way this fat variant from your diet, you are putting your brain health at stake.
- Takes care of your nervous system
The saturated fats fund in coconut oil, palm oil, and butter work as the signals to the nervous system, influencing your metabolic rate and insulin release. An absence of these fats could actually upset your entire nervous communication, leading to undesirable health conditions.
- Keeps your immune system strong
Lauric acid and myristic acid help in promoting the synthesis of white blood cells and enhancing its functioning. A diet deficit in these healthy saturated fats is sure to make you prone to assorted infections of bacteria, fungi, and viruses.
- Aids in weight loss
A diet low in carbohydrates and rich in saturated fat actually helps in losing more weight than a low fat diet. Inclusion of these fat keep you full for a longer time, preventing the hunger pangs. This, in turn, ensures that you are not overeating. Studies also suggest that healthy fats help in enhancing your metabolism, thereby promoting better burning of stored up fat.
However, there still exists certain rules while it comes to including saturated fats in your diet. Not all saturated fatty acid sources are goods. According to the American Heart Association, saturated fats as such are not good for health. But others suggest that these fat variants from high quality meat and dairy could have positive impacts on your health.
Here are few rules or tips that you could use while choosing saturated fats:
- Refrain from including fats from foods like processed meats, French fries, and pizzas.
- Choose fats from sources like coconut milk and whole milk.
- Never choose these fats with sugar-rich snacks or refined carbohydrate food products.
- Avoid red meat, if possible. If you are using red meat, try grass-fed sources.
- Grill, slow cook, or roast your poultry and meat to keep the healthy fats in place.
So what are your thoughts on using saturated fats in your diet?