Saturated Fat vs Trans Fat

How much do you know about fat? Knowing the right fats you can consume and fats you should avoid is essential to your health. Just to be clear, we need to include fats in our diet to help absorb the nutrients in the body that is why following a low-fat diet is not recommended. Your body needs a well-balanced diet to process all the nutrients your body needs and to enable for it to function normally.
There are three different types of fatty acids, these are saturated fats, monounsaturated fats and polyunsaturated fats. Another type of fatty acids which is sometimes monounsaturated or polyunsaturated fat, but never saturated is called Trans fats.

Saturated Fats

These fats are typically found from animal products (beef, lamb, pork,

Coconut is a good source of healthy fats

Coconut is a good source of healthy saturated fats

poultry fat), some plants (coconut oil, palm oil, cocoa butter), eggs and other dairy products (whole-milk cheese, butter, sour cream). It can be in the form of three different fatty acids, lauric acid, palmitic acid and stearic acid. These fatty acids are required by your body for optimal health and it is one of the reasons why saturated fat is good for you. Consider the fact that the lining of each of the cells in your body is made up of saturated fat, and about 70% of the brain is made of fat.
There were myths (that was accepted as facts) about the negative effects of saturated fats and the risk of heart disease or other cholesterol related diseases, but legitimate results never existed. Saturated fats haven’t been successfully linked to heart disease, in fact, it has a ‘neutral’ effects on cholesterol.

Trans Fats

Trans fats occur during the processing of polyunsaturated fatty acids in food production or when hydrogen is added to vegetable oil. This process is called hydrogenation, it increases the shelf life, flavor and stability of foods. Before you judge and totally avoid Trans fats, there are pros and cons you should be aware of.

Cons – Trans Fats – the Bad Hydrogenated Fats

burger and fries high in trans fat

Burger and fries are high in Trans Fat (must be avoided)

  • High trans fat intake will increase the risk of coronary heart disease by raising the levels of LDL cholesterol and lowering the levels of HDL cholesterol.
  • It will cause inflammation inside your body, which signals the deposition of cholesterol as a healing agent on artery walls.
  • Trans fats that are man-made fats that should be avoided.
  • They are usually found in margarine, shortening and partially hydrogenated oils.
  • Most processed foods such as junk foods, deep fried foods, cookies, crackers and other snack foods contains hydrogenated oils.

Pros – Natural Trans Fats

  • Good trans fats are naturally found in some animal-based foods.

    Grass-fed organic beef

    Grass-fed organic beef

  • Healthy and natural trans fats can only be found in grass-fed organic meats.
  • Milk fat and the fat within the animal meats can provide natural healthy trans fats.
  • It has a potential advantage to aid both muscle building and fat loss.

Our body needs dietary fat, it is the source of energy that allows our cells and nervous system to function properly. Both saturated fat and natural trans fats have their own benefits for our body. To obtain the benefits of these fats, you must eat natural and organic grass-fed meats and dairy products from these animals. Stay away from highly processed foods to avoid consuming foods with hydrogenated fats. Also avoid consuming meat from factory-farmed animal, as much as possible.