Get the proven facts on saturated fats

Classification by saturation

Saturated

• All available carbon bonds are occupied by a hydrogen atom.
• Highly stable, which means they normally do not go rancid, even when heated.
• Are solid or semisolid at room temperature.
• The body makes them from carbohydrates and they are found in animal fats and tropical oils.

Monounsaturated

• Have one double bond in the form of two carbon atoms double bonded to each other, and therefore lack two hydrogen atoms.
• Relatively stable, so don't go rancid easily, even with cooking.
• Tend to be liquid at room temperature.
• The main monounsaturated fat found in our food is oleic acid, the main component of olive oil. Also in oils from almonds, pecans, cashews, peanuts, and avocados.

Polyunsaturated

• Have two or more pairs of double bonds; so lack four or more hydrogen atoms.
• These oils are highly reactive, so they go rancid easily, particularly omega-3 linolenic acid, so never should be heated or used in cooking.
• Are liquid, even when refrigerated.
• The body can't make these fatty acids and therefore are called "essential". We must get them from our essential fatty acids (EFA's) from foods we eat. Quality sources include nuts, seeds, fish, krill, primrose oil, grass fed beef, and organic free-range chicken.

Classification by length

The benefits of saturated fats

• Make up at least 50% of the cell membranes, which gives them necessary stiffness and integrity.
• Play an important role in the health of our bones. To effectively use calcium in your skeletal system, at least 50% of dietary fats should be saturated.
• They lower Lp(a), a substance in the blood that indicates proneness to heart disease. They also protect the liver from alcohol and other toxins.
• Enhance the immune system.
• Required for proper use of EFA's, as omega-3 fatty acids are better retained in tissues when the diet is rich in saturated fats.
• Saturated stearic acid and palmitic acid are optimal foods for the heart, which is why the fat around heart muscle is highly saturated. The heart uses this reserve of fat in times of stress.
• Short and medium chained saturated fatty acids have antimicrobial properties that protect us from pathogenic organisms in the digestive tract.

Derek Henry took a deadly health challenge that conventional medicine couldn't solve and self-directed a one-in-a-million health journey that found him happier and healthier than he had been in his entire life. As a result of this rewarding journey, he now spends his time writing, coaching, and educating thousands of people each month who want to enjoy similar results under their own direction. Find out how you can reverse disease and thrive with a holistic approach.