What are saturated fats
Chemical Structure
Fatty acids are divided into saturated and unsaturated. These nutrients are formed by a long carbon chain, which begins with a carboxyl group (-COOH), ends with a methyl group (CH3) and has a series of carbon atoms in the central part, each of which is coupled to two atoms of hydrogen.
For each of these three families there are different types of fatty acids, which differ in the number of carbon atoms and the arrangement of any double bonds.
Although it is quite common, it is not correct to use the terms "fatty acids" and "fats" as synonyms; the latter, in fact, are formed by a glycerol molecule esterified with three fatty acids and are called triglycerides. Therefore, a triglyceride is defined as saturated in which all three fatty acids are saturated.
Saturated fats and health
Along with excess cholesterol, there is a positive association between a diet rich in saturated fatty acids and an increased incidence of some cardiovascular diseases, in particular ischemic heart disease and its fearsome consequences (angina pectoris, myocardial infarction and stroke). On the other hand there are many data that underline the protective effect, against the aforementioned pathologies, covered by monounsaturated fatty acids (such as oleic acid contained in olive oil) and by polyunsaturated ones (in particular omega-three, tendentially lacking in the diet of many people, and the omega-six, often consumed in excess). On these premises the recommendations for a healthy and correct diet are based, according to which no more than 10% of daily calories should derive from saturated fatty acids (the latest American guidelines advise not to exceed 7%). For example, if we take a 2000 KCal diet a day, it should not take more than 15 to 22 grams. A precise calculation of this quantity is not practical at all; for this reason, most of the time it is recommended to simply moderate the following foods:
fatty meats, sausages, fries of any kind, butter, lard, margarine and any other hydrogenated fat, whole milk, cream, fatty cheeses, offal, eggs, sausages and foods with high glycemic index, including cola-type drinks and juices of industrial fruit.
preferring to:
lean white meat (turkey and skinless chicken), fish, vegetables and fruit (by moderating the high glycemic index), raw vegetable oils (such as olive oil, without exaggerating), fish oils, yogurt (preferably not whole and not sweetened), bread, pasta and other complex cereals (choosing on one or two daily occasions the whole grains).
No absolute deprivations or mortifications of food pleasure, therefore, but a logic of healthy moderation of all foods rich in saturated fats.
The foods we eat every day contain varying proportions of unsaturated and saturated fats; the latter abound in dairy products (especially in whole milk, butter and cheese), meat (particularly visible fat), animal fats (lard, lard etc.), but also in some vegetables, such as coconut oil, cotton oil, palm oil and chocolate. The latter are widely used in the food industry, especially for the preparation of sweets and bakery products. The saturated / unsaturated fat ratio is about 2: 1 in cheeses, down to 0.7: 1 in meat and around 0.1-0.3: 1 in fish and vegetable oils.
High levels of saturated fatty acids in serum are often found in heavy smokers, alcoholics and obese people.
