What Are Saturated Fats? Where are they found?

Swimming in saturated fats!

By Heather
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Saturated means the fat has a full set of hydrogen bonds.

Some fat is needed in a healthy diet but it turns out your body can manufacture all the saturated fat it needs.

What’s wrong with saturated fats then?

Consuming too much saturated fat increases cholesterol and low density lipoproteins, LDLs. LDLs are composed primarily of cholesterol and have very little protein.

What is the recommended daily intake of saturated fats?

• For an average man: no more than 30g
• For an average woman: no more than 20g

What foods are high in saturated fats?

• Fatty cuts of meat including sausages and bacon
• Milk, cream and cheese, especially hard cheese
• Biscuits, cakes, pastries
• Butter, lard and margarine
• Fats that are solid at room temperature, e.g. coconut oil, palm oil and cocoa butter

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No one needs 3 eggs for breakfast

​You should eat as few of the above foods as you possibly can. Of course some of the above are a lot more benign than others, some milk with your cereal will do you a lot less harm than a regular fatty sausage and bacon breakfast.

Some would add egg yolks to the above list but eggs have so much goodness in them, not least because they’re great for hair, that I don’t want to add them to the above.

All foods contain a mixture of fats. For instance, beef is high in saturated fats but it actually contains more monounsaturated fats (the good type) than saturated fats.

Read these tips on how to eat less fat.

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