Saturated fat can be found especially in foods of animal origin such as fatty meats, butter and dairy products, but is also present in oil and derivatives of coconut and palm oil as well as in various industrialized products.
In general, this type of fat gets hard at room temperature. It is important to avoid excessive consumption of saturated fat because it helps increase cholesterol and promotes weight gain.
List of foods high in saturated fat
The following table contains a list of foods with the amount of saturated fat present in 100g of the food.
| Foods | Saturated fat per 100 g of food | Calories (kcal) |
| Lard | 26.3 g | 900 |
| Grilled Bacon | 10.8 g | 445 |
| Cow steak with fat | 3.5 g | 312 |
| Non-fat beef steak | 2.7 g | 239 |
| Chicken with roasted skin | 1.3 g | 215 |
| milk | 0.9 g | 63 |
| Package snack | 12.4 g | 512 |
| Stuffed cake | 6 g | 480 |
| Frozen lasagna with bologna | 3.38 g | 140 |
| Sausage | 8.4 g | 192 |
| butter | 48 g | 770 |
It is recommended that the intake of saturated fat does not exceed 10% of the total caloric value, so on a 2, 000 calorie diet, you can not eat more than 22.2 g of saturated fat per day. Ideally, eat as little of this fat as possible, so check the food label for the amount of saturated fat it has.
Understand why saturated fat is bad
Saturated fat is bad because it easily accumulates on the inner walls of blood vessels, which can accelerate the formation of fat plaques and clogging veins, with the potential for atherosclerosis, increased cholesterol, obesity and heart problems. In addition, saturated fat is usually present in very high calorie foods, such as red meats, bacon, sausage and stuffed biscuits, for example, which also contributes to gaining weight and increasing cholesterol.
What is the difference between saturated fat and unsaturated fat?
The main difference between saturated fat and unsaturated fat is its chemical structure, which causes saturated fats, when consumed in excess, to be harmful to our health. Unsaturated fats are healthier and help in improving cholesterol levels, being divided into monounsaturated and polyunsaturated.
Fat is an ingredient that gives food more flavor, and in the body its main function is to provide energy. There are different types of fats:
- Saturated fat: should be avoided and are present in meats, bacon and sausage, for example;
- Trans fats: should be avoided and are present in stuffed biscuits and margarines, for example;
- Unsaturated fats: should be consumed more frequently because they are beneficial to the heart, and are found in foods such as olive oil and chestnut.
To lower bad cholesterol, you also need to decrease the consumption of trans fats. Here's how to control your cholesterol:
- Foods high in trans fat
- How To Lower Bad Cholesterol
