Know [Here]-Saturated Fats: Saturated Vs Unsaturated Fats & Advantages and Disadvantages- within 6 minutes.

Saturated fats are normally fat molecules.

Hello friends, how are you?

Want to know about these Saturated fats?

Which have no double bonds between carbon molecules because they are saturated with hydrogen molecules.

Then stay here only for 6 minutes and get so much valuable information that will amplify your health fitness.

1.Saturated Fate:

Fats are typically solid at room temperature.

As you know that-“Fats” are called  Macronutrients.

It means we are consuming large amounts as a diet for getting energy.

These fats have no double bond in their chemical structure.

But they are – “Saturated” with hydrogen atoms.

As a result of that, we found a solid consistency at room temperature for their Chemical Structure.

By research we know -Saturated fatty acids have no double bonds.

The fat molecule is made of one glycerol molecule and three fatty acids.

Classification-

i) Saturated,

ii) Monounsaturated

or iii) Polyunsaturated fat.

It is found in the following foods-

• butter
• ghee
• coconut oil and palm oil 
• biscuits

• cakes 
• sausages 
• cured meats like salami
• cheese
• pastries,
• cream
• ice cream
• milkshakes
• chocolate and chocolate spreads 

2.How Much Saturated Fats Per Day?

The AHA recommends that less than 5 % to 6 % of your daily caloric intake consists of this fat.

Finally, you should not take more than- 25% to 30% of your daily calories from Fats.

You should limit Fats to less than 10% of your daily calories/Day.

For average  – 2,000 calorie diet person can take 140 to 200 calories or 16 to 22 grams (g) of saturated fats/ Day.

3.Advantages Of Saturated Fats –

Friends, you can get so many advantages from Saturated Fats. I am giving some points as bellows-

Do you Take it- on a regular basis?

Here are 5 critical benefits of saturated fats:

3.1. Improve Bone Health

Hence, saturated fat is necessary for  Bone formation by effective use of calcium.

Without fat, you’ll have poor bone density that comes with an increased risk of degeneration and injury.

So, Saturated fats make their proper formation.

3.2. Boost your Immune Health –

 Without taking sufficient saturated fats in white blood cells, their ability to recognize and destroy germs and Bacteria is impossible.

So we have to take Saturated Fats Like- Coconut oil, grass-fed butter, ghee, naturally raised animal fats, avocados, olives, nuts, and seeds.

3.3. Strengthen your Brain Health –

However, the majority of your brain is formed by fat and cholesterol.

 And that of saturated fat.

If you are not taking a saturated fat diet.

Then you are missing out on essential raw material for your brain health.

3.4. Improve your Cardiovascular Health –

Hence, saturated fats give you so many wonderful benefits for your heart and circulatory system.

As an example, lauric and stearic acids found in saturated fats can actually help to regulate cholesterol levels.

In addition, dietary saturated fats can reduce the levels of lipoprotein also.

3.5. Enhance Nervous System Health –

Hence, Saturated fat acts as a -insulation coating -for the whole nervous system.

For better Nervous System use this Supplement-

Finally, certain saturated fats function as super signaling messengers themselves.

4.Disadvantages Of Saturated Fats-

Yes! Saturated fats are bad for your health. 

If we are not taking proper way or some restriction then it counts as bad for health.

They are as follows:

4.1. Risk of Heart disease –

Anyhow your body needs healthy fats for energy and for so many activities.

Whenever you are taking too much-saturated fat then it can create a problem.

Hence, these fats raise your LDL – Cholesterol.

High LDL cholesterol increases the risk factor for your heart disease.

4.2. Increase Weight gain-

• By taking many high-fat foods like – Pizza, Baked goods.
• And also Fried foods found of saturated fat.
• However, eating too much fat can add extra calories to your diet can cause you to gain extra weight.
• All fats contain 9 calories per gram of fat and this is more than twice the amount found in Cabs or Protein Food.
• Cutting out high-fat foods can help keep your weight in control.
• By this, you can heart healthy.

Hence, staying at a healthy weight can reduce your risk of developing.

So, reduce weight by getting food supplement-

So many diseases like- Diabetes, Heart disease, and so many other health problems.

5. What Is Unsaturated Fat?

 In chemical structure -one or more double bonds are present.

• Unsaturated fats are different from saturated fats.
• Unsaturated fats are typically liquid at room temperature for their chemical structure.

They can be further categorized as bellow-

5.1. Monounsaturated Fats: 

This type of Unsaturated Fats contains only one double bond in its chemical structure. 

Monounsaturated Fats are typically liquid at room temperature.

 Example- Canola oil and Olive oil.

5.2. Polyunsaturated Fats:

 It contains two or more double bonds in their chemical structure.

They are also liquid at room temperature.

 Example- Safflower oil, Sunflower oil, and Corn oil.

6.Unsaturated Fats in Your Daily- Diet-

As per the recommendation of APHA – your daily Fat intake should come from Monounsaturated and Polyunsaturated Fats only.

Examples of Unsaturated fats are -:

• Olives
• Nuts
• Plant oils
• Vegetable oil
• fish like -Salmon, Tuna
• Avocados

6.1. As per AHA Recommendation-

The American Heart Association (AHA) recommends – 5% to 6% of calories from saturated fat.

For 2,000 calories a day- about 13 grams of saturated fat per day is required.

7.Saturated Fat Vs. Unsaturated Fat:

• Use daily in your diet in small amounts.
• Unsaturated fats in the diet have been shown to lower blood cholesterol.

You can not take more Fats for the risk factor of heart disease.

7.1. The difference between saturated and unsaturated fats in concern of structure-

It is the number of double bonds in the fatty acid chain presence.

• Saturated fatty acids lack double bonds between the individual carbon atoms only.
• However, the unsaturated fatty acids have at least one double bond in the fatty acid chain.
• Hence, another difference is – they are solid at room temperature.
• Where Unsaturated fats are liquid at the same temperature.

8.Conclusion:

Research says people who reduced their saturated fat intake were just as likely to die.

Anyhow, partially replacing it- with polyunsaturated fat may reduce the risk of cardiovascular disease.

So, take it in a limited amount.

You can read here also-
https://en.wikipedia.org/wiki/Saturated_fat

What am I missing here?

• Let me know in the comments section and I’ll add it in later!
• What do you think about Saturated fat in another way please write to us?

Would you do differently?

What other ideas can you add to this list that I may have not mentioned still yet? 

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