Saturated fat














Types of fats in food


  • Saturated fat


  • Unsaturated fat


    • Monounsaturated fat

      • ω−7

      • ω−9




    • Polyunsaturated fat

      • ω−3

      • ω−6



    • Trans fat

    • Interesterified fat

See also


  • Fatty acid

  • Essential fatty acid

  • Conditionally essential fatty acid

  • Triglyceride

  • Cholesterol

  • v

  • t

  • e


A saturated fat is a type of fat in which the fatty acid chains have all or predominantly single bonds. A fat is made of two kinds of smaller molecules: glycerol and fatty acids. Fats are made of long chains of carbon (C) atoms. Some carbon atoms are linked by single bonds (-C-C-) and others are linked by double bonds (-C=C-).[1] Double bonds can react with hydrogen to form single bonds. They are called saturated, because the second bond is broken and each half of the bond is attached to (saturated with) a hydrogen atom. Most animal fats are saturated. The fats of plants and fish are generally unsaturated.[1] Saturated fats tend to have higher melting points than their corresponding unsaturated fats, leading to the popular understanding that saturated fats tend to be solids at room temperatures, while unsaturated fats tend to be liquid at room temperature with varying degrees of viscosity (meaning both saturated and unsaturated fats are found to be liquid at body temperature).


Various fats contain different proportions of saturated and unsaturated fat. Examples of foods containing a high proportion of saturated fat include animal fat products such as cream, cheese, butter, other whole milk dairy products and fatty meats which also contain dietary cholesterol.[2] Certain vegetable products have high saturated fat content, such as coconut oil and palm kernel oil.[3] Many prepared foods are high in saturated fat content, such as pizza, dairy desserts, and sausage.[2][4]


Guidelines released by many medical organizations including the World Health Organization have advocated for reduction in the intake of saturated fat to promote health and reduce the risk from cardiovascular diseases. Many review articles also recommend a diet low in saturated fat and argue it will lower risks of cardiovascular diseases,[5]diabetes, or death.[6] A small number of contemporary reviews have challenged these conclusions, though predominant medical opinion is that saturated fat and cardiovascular disease are closely related.[7][8][9]


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Contents






  • 1 Fat profiles


  • 2 Examples of saturated fatty acids


  • 3 Association with diseases


    • 3.1 Cardiovascular disease


      • 3.1.1 Dyslipidemia




    • 3.2 Cancer


      • 3.2.1 Breast cancer


      • 3.2.2 Colorectal cancer


      • 3.2.3 Ovarian cancer


      • 3.2.4 Prostate cancer




    • 3.3 Bones




  • 4 Dietary recommendations


  • 5 Molecular description


  • 6 See also


  • 7 References


  • 8 Further reading





Fat profiles


While nutrition labels regularly combine them, the saturated fatty acids appear in different proportions among food groups. Lauric and myristic acids are most commonly found in "tropical" oils (e.g., palm kernel, coconut) and dairy products. The saturated fat in meat, eggs, cacao, and nuts is primarily the triglycerides of palmitic and stearic acids.






































































Saturated fat profile of common foods; Esterified fatty acids as percentage of total fat[10]
Food Lauric acid Myristic acid Palmitic acid
Stearic acid
Coconut oil 47% 18% 9% 3%
Palm kernel oil 48% 1% 44% 5%
Butter 3% 11% 29% 13%
Ground beef 0% 4% 26% 15%

Salmon 0% 1% 29% 3%

Egg yolks		 0% 0.3% 27% 10%
Cashews 2% 1% 10% 7%
Soybean oil 0% 0% 11% 4%


Examples of saturated fatty acids


Main article: List of saturated fatty acids

Some common examples of fatty acids:




  • Butyric acid with 4 carbon atoms (contained in butter)


  • Lauric acid with 12 carbon atoms (contained in coconut oil, palm kernel oil, and breast milk)


  • Myristic acid with 14 carbon atoms (contained in cow's milk and dairy products)


  • Palmitic acid with 16 carbon atoms (contained in palm oil and meat)


  • Stearic acid with 18 carbon atoms (also contained in meat and cocoa butter)



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Food Saturated Mono-
unsaturated		 Poly-
unsaturated

As weight percent (%) of total fat

Cooking oils
Canola oil 08 64 28
Coconut oil 87 13 00
Corn oil 13 24 59

Cottonseed oil[11]
 27 19 54

Olive oil[12]
 14 73 11

Palm kernel oil[11]
 86 12 02

Palm oil[11]
 51 39 10

Peanut oil[13]
 17 46 32
Rice bran oil 25 38 37

Safflower oil, high oleic[14]
 06 75 14

Safflower oil, linoleic[11][15]
 06 14 75
Soybean oil 15 24 58

Sunflower oil[16]
 11 20 69
Mustard oil 11 59 21

Dairy products

Butterfat[11]
 66 30 04

Cheese, regular		 64 29 03
Cheese, light 60 30 00
Ice cream, gourmet 62 29 04
Ice cream, light 62 29 04

Milk, whole		 62 28 04
Milk, 2% 62 30 00
*Whipping cream[17]
 66 26 05

Meats
Beef 33 38 05
Ground sirloin 38 44 04
Pork chop 35 44 08
Ham 35 49 16
Chicken breast 29 34 21
Chicken 34 23 30
Turkey breast 30 20 30
Turkey drumstick 32 22 30
Fish, orange roughy 23 15 46
Salmon 28 33 28
Hot dog, beef 42 48 05
Hot dog, turkey 28 40 22
Burger, fast food 36 44 06
Cheeseburger, fast food 43 40 07
Breaded chicken sandwich 20 39 32
Grilled chicken sandwich 26 42 20
Sausage, Polish 37 46 11
Sausage, turkey 28 40 22
Pizza, sausage 41 32 20
Pizza, cheese 60 28 05

Nuts

Almonds dry roasted		 09 65 21

Cashews dry roasted		 20 59 17

Macadamia dry roasted		 15 79 02

Peanut dry roasted		 14 50 31

Pecans dry roasted		 08 62 25

Flaxseeds, ground		 08 23 65
Sesame seeds 14 38 44
Soybeans 14 22 57
Sunflower seeds 11 19 66

Walnuts dry roasted		 09 23 63

Sweets and baked goods
Candy, chocolate bar 59 33 03
Candy, fruit chews 14 44 38
Cookie, oatmeal raisin 22 47 27
Cookie, chocolate chip 35 42 18
Cake, yellow 60 25 10
Pastry, Danish 50 31 14
Fats added during cooking or at the table

Butter, stick		 63 29 03
Butter, whipped 62 29 04

Margarine, stick		 18 39 39
Margarine, tub 16 33 49
Margarine, light tub 19 46 33
Lard 39 45 11
Shortening 25 45 26
Chicken fat 30 45 21
Beef fat 41 43 03
Goose fat[18]
 33 55 11
Dressing, blue cheese 16 54 25
Dressing, light Italian 14 24 58

Other

Egg yolk fat[19]
 36 44 16

Avocado[20]
 16 71 13

Unless else specified in boxes, then reference is:[21]

* 3% is trans fats


Association with diseases



Cardiovascular disease


Main article: Saturated fat and cardiovascular disease

There are strong, consistent, and graded relationships between saturated fat intake, blood cholesterol levels, and the epidemic of cardiovascular disease.[6] The relationships are accepted as causal.[22][23]


Many health authorities such as the American Dietetic Association,[24] the British Dietetic Association,[25]American Heart Association,[6] the World Heart Federation,[26] the British National Health Service,[27] among others,[28][29] advise that saturated fat is a risk factor for cardiovascular disease. The World Health Organization in May 2015 recommends switching from saturated to unsaturated fats.[30]


A small, limited number of systematic reviews have examined the relationship between saturated fat and cardiovascular disease and have come to different conclusions. However, these rely on observational studies and can therefore not be used to establish cause and effect relationships:


A 2017 systematic review by the American Heart Association of randomized controlled clinical trials showed that reducing intake of dietary saturated fat and replacing it with monounsaturated and polyunsaturated fats could reduce cardiovascular disease by about 30%, similar to the reduction achieved by statin treatment for maintaining blood cholesterol within normal limits.[6]


A different 2017 systematic review of randomized, controlled trials concluded that replacing saturated fats with mostly n-6 polyunsaturated fats is unlikely to reduce coronary heart disease (CHD) events, CHD mortality or total mortality. The 2017 review showed that inadequately controlled trials (e.g., failing to control for other lifestyle factors) that were included in earlier meta-analyses explain the prior results.[31]


A 2015 systematic review also found no association between saturated fat consumption and risk of heart disease, stroke, or diabetes. However, this study only looked at observational studies, and can therefore not be used to determine cause and effect.[7]


A 2014 systematic review looking at observational studies of dietary intake of fatty acids, observational studies of measured fatty acid levels in the blood, and intervention studies of polyunsaturated fat supplementation concluded that the findings ″do not support cardiovascular guidelines that promote high consumption of long-chain omega-3 and omega-6 and polyunsaturated fatty acids and suggest reduced consumption of total saturated fatty acids.″[32] Researchers acknowledged that despite their results, further research is necessary, especially in people who are initially healthy. Due to potential weaknesses in this review, experts recommend people remain with the current guidelines to reduce saturated fat consumption.[33][34] The American Heart Association noted that these cohort studies, unlike clinical trials, have more difficulty controlling for the consumption of carbohydrates as a replacement macronutrient for those who consumed less saturated fat.[6]































































American Heart Association, 2017[6]
 "Cardiovascular disease (CVD) is the leading global cause of death, accounting for 17.3 million deaths per year, comprising 31.5% of total global deaths in 2013. In 2014, nearly 808,000 people in the United States died of heart disease, stroke, and other CVDs, translating to about 1 of every 3 deaths. Lowering intake of dietary saturated fat and replacing it with monounsaturated and polyunsaturated vegetable oil reduced CVD by about 30%, similar to the reduction achieved by statin treatment."
DiNicolantonio, 2016[35]
 Many lines of evidence implicate added sugars more than saturated fat as etiologic in CHD. We urge dietary guidelines to shift focus away from recommendations to reduce saturated fat and toward recommendations to avoid added sugars.
Harcombe, 2015[36]
 No reduction in CHD and all-cause mortality were observed when replacing saturated fat with polyunsaturated fat, even though reductions in serum cholesterol were observed.
de Souza, 2015[7]
 Saturated fats are not associated with all cause mortality, CVD, CHD, ischemic stroke, or type 2 diabetes, but the evidence is heterogeneous with methodological limitations.
Schwab, 2014[37]
 There was convincing evidence that partial replacement of saturated fat with polyunsaturated fat decreases the risk of cardiovascular diseases, especially in men.
Chowdhury, 2014[32]
 High levels of saturated fat intake had no effect on coronary disease. The evidence did not clearly support cardiovascular guidelines that encouraged high consumption of polyunsaturated fatty acids and low consumption of total saturated fats.
Hooper, 2012[38]
 Reducing saturated fat in diets did not reduce mortality, despite reducing the risk of having a cardiovascular event by 14 percent.
Micha, 2010[39]
 Based on consistent evidence from human studies, replacing saturated fatty acids with polyunsaturated fat modestly lowers coronary heart disease risk, with ~10% risk reduction for a 5% energy substitution; whereas replacing SFA with carbohydrate has no benefit and replacing SFA with monounsaturated fat has uncertain effects.
Mozaffarian, 2010[40]
 These findings provide evidence that consuming polyunsaturated fats (PUFA) in place of SFA reduces Coronary Heart Disease (CHD) events in randomized controlled trials (RCT). Replacing saturated fats with PUFAs as percentage of calories strongly reduced CHD mortality.
Siri-Tarino, 2010[41]
 5–23 years of follow-up of 347,747 subjects, 11,006 developed CHD or stroke. A meta-analysis of prospective epidemiologic studies showed that there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD or CVD.
Danaei, 2009[42]
 Low PUFA intake has a 1-5% Increased risk of ischemic heart disease: Low dietary PUFA (in replacement of SFA). age 30–44 Increase in RR 1.05.
Mente, 2009[43]
 Single-nutrient RCTs have yet to evaluate whether reducing saturated fatty acid intake lowers the risk of CHD events. For polyunsaturated fatty acid intake, most of the RCTs have not been adequately powered and did not find a significant reduction in CHD outcomes.
Skeaff, 2009[44]
 Intake of SFA was not significantly associated with CHD mortality, with a RR of 1.14. Moreover, there was no significant association with CHD death. Intake of PUFA was strongly significantly associated with CHD mortality, with a RR of 1.25. The Health Professionals Follow-up Study and the EUROASPIRE study results mirrored those of total PUFA; intake of linoleic acid was significantly associated with CHD mortality.
Jakobsen, 2009[45]
 "The associations suggest that replacing saturated fatty acids with polyunsaturated fatty acids rather than monounsaturated fatty acids or carbohydrates prevents CHD over a wide range of intakes."
Van Horn, 2008[46]
 25-35% fats but <7% SFA and TFA reduces risk.

While many studies have found that including polyunsaturated fats in the diet in place of saturated fats produces more beneficial CVD outcomes,[6] the effects of substituting monounsaturated fats or carbohydrates are unclear.[47][48]



Dyslipidemia


See also: Lipid hypothesis

The consumption of saturated fat is generally considered a risk factor for dyslipidemia, which in turn is a risk factor for some types of cardiovascular disease.[49][50][51][52][53]


Abnormal blood lipid levels, that is high total cholesterol, high levels of triglycerides, high levels of low-density lipoprotein (LDL, "bad" cholesterol) or low levels of high-density lipoprotein (HDL, "good" cholesterol) cholesterol are all associated with increased risk of heart disease and stroke.[26]


Meta-analyses have found a significant relationship between saturated fat and serum cholesterol levels.[6][54] High total cholesterol levels, which may be caused by many factors, are associated with an increased risk of cardiovascular disease.[55][56] However, other indicators measuring cholesterol such as high total/HDL cholesterol ratio are more predictive than total serum cholesterol.[56] In a study of myocardial infarction in 52 countries, the ApoB/ApoA1 (related to LDL and HDL, respectively) ratio was the strongest predictor of CVD among all risk factors.[57] There are other pathways involving obesity, triglyceride levels, insulin sensitivity, endothelial function, and thrombogenicity, among others, that play a role in CVD, although it seems, in the absence of an adverse blood lipid profile, the other known risk factors have only a weak atherogenic effect.[58] Different saturated fatty acids have differing effects on various lipid levels.[59]



Cancer



Breast cancer


Main article: Epidemiology and etiology of breast cancer § Specific dietary fatty acids

A meta-analysis published in 2003 found a significant positive relationship in both control and cohort studies between saturated fat and breast cancer.[60] However two subsequent reviews have found weak or insignificant associations of saturated fat intake and breast cancer risk,[61][62] and note the prevalence of confounding factors.[61][63]



Colorectal cancer


One review found limited evidence for a positive relationship between consuming animal fat and incidence of colorectal cancer.[64]



Ovarian cancer


Meta-analyses of clinical studies found evidence for increased risk of ovarian cancer by high consumption of saturated fat.[65][66]



Prostate cancer


Further information: Prostate cancer § Oils and fatty acids

Some researchers have indicated that serum myristic acid[67][68] and palmitic acid[68] and dietary myristic[69] and palmitic[69] saturated fatty acids and serum palmitic combined with alpha-tocopherol supplementation[67] are associated with increased risk of prostate cancer in a dose-dependent manner. These associations may, however, reflect differences in intake or metabolism of these fatty acids between the precancer cases and controls, rather than being an actual cause.[68]



Bones


Mounting evidence indicates that the amount and type of fat in the diet can have important effects on bone health. Most of this evidence is derived from animal studies. The data from one study indicated that bone mineral density is negatively associated with saturated fat intake, and that men may be particularly vulnerable.[70]



Dietary recommendations


Recommendations to reduce or limit dietary intake of saturated fats are made by the World Health Organization,[71] American Heart Association,[6] Health Canada,[72] the US Department of Health and Human Services,[73] the UK Food Standards Agency,[74] the Australian Department of Health and Aging,[75] the Singapore Government Health Promotion Board,[76] the Indian Government Citizens Health Portal,[77] the New Zealand Ministry of Health,[78] the Food and Drugs Board Ghana,[79] the Republic of Guyana Ministry of Health,[80] and Hong Kong's Centre for Food Safety.[81]


In 2003, the World Health Organization (WHO) and Food and Agriculture Organization (FAO) expert consultation report concluded that "intake of saturated fatty acids is directly related to cardiovascular risk.[82] The traditional target is to restrict the intake of saturated fatty acids to less than 10% of daily energy intake and less than 7% for high-risk groups. If populations are consuming less than 10%, they should not increase that level of intake. Within these limits, intake of foods rich in myristic and palmitic acids should be replaced by fats with a lower content of these particular fatty acids. In developing countries, however, where energy intake for some population groups may be inadequate, energy expenditure is high and body fat stores are low (BMI <18.5 kg/m2). The amount and quality of fat supply has to be considered keeping in mind the need to meet energy requirements. Specific sources of saturated fat, such as coconut and palm oil, provide low-cost energy and may be an important source of energy for the poor."[82]


A 2004 statement released by the Centers for Disease Control (CDC) determined that "Americans need to continue working to reduce saturated fat intake…"[83] In addition, reviews by the American Heart Association led the Association to recommend reducing saturated fat intake to less than 7% of total calories according to its 2006 recommendations.[84][85] This concurs with similar conclusions made by the US Department of Health and Human Services, which determined that reduction in saturated fat consumption would positively affect health and reduce the prevalence of heart disease.[86]


The United Kingdom, National Health Service claims the majority of British people eat too much saturated fat. The British Heart Foundation also advises people to cut down on saturated fat. People are advised to cut down on saturated fat and read labels on food they buy.[87][88]


A 2004 review stated that "no lower safe limit of specific saturated fatty acid intakes has been identified" and recommended that the influence of varying saturated fatty acid intakes against a background of different individual lifestyles and genetic backgrounds should be the focus in future studies.[89]


Blanket recommendations to lower saturated fat were criticized at a 2010 conference debate of the American Dietetic Association for focusing too narrowly on reducing saturated fats rather than emphasizing increased consumption of healthy fats and unrefined carbohydrates. Concern was expressed over the health risks of replacing saturated fats in the diet with refined carbohydrates, which carry a high risk of obesity and heart disease, particularly at the expense of polyunsaturated fats which may have health benefits. None of the panelists recommended heavy consumption of saturated fats, emphasizing instead the importance of overall dietary quality to cardiovascular health.[90]


In a 2017 comprehensive review of the literature and clinical trials, the American Heart Association published a recommendation that saturated fat intake be reduced or replaced by products containing monounsaturated and polyunsaturated fats, a dietary adjustment that could reduce the risk of cardiovascular diseases by 30%.[6]



Molecular description




Two-dimensional representation of the saturated fatty acid myristic acid




A space-filling model of the saturated fatty acid myristic acid


It should be noted, as this is the defining factor of saturated fats, that the two-dimensional illustration has implicit hydrogen atoms bonded to each of the carbon atoms in the polycarbon tail of the myristic acid molecule (there are 13 carbon atoms in the tail; 14 carbon atoms in the entire molecule).


Carbon atoms are also implicitly drawn, as they are portrayed as intersections between two straight lines. "Saturated," in general, refers to a maximum number of hydrogen atoms bonded to each carbon of the polycarbon tail as allowed by the Octet Rule. This also means that only single bonds (sigma bonds) will be present between adjacent carbon atoms of the tail.




See also




  • List of saturated fatty acids

  • List of vegetable oils

  • Trans fat

  • Food groups

  • Food guide pyramid

  • Healthy diet

  • Diet and heart disease

  • Fast food

  • Junk food

  • Advanced glycation endproduct

  • ANGPTL4

  • Iodine value

  • Framingham Heart Study

  • Seven Countries Study

  • Ancel Keys

  • D. Mark Hegsted

  • Western pattern diet




References





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Further reading


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  • Feinman RD (October 2010). "Saturated fat and health: recent advances in research". Lipids. 45 (10): 891–2. doi:10.1007/s11745-010-3446-8. PMC 2974200. PMID 20827513.


  • Howard BV, Van Horn L, Hsia J, Manson JE, Stefanick ML, Wassertheil-Smoller S, et al. (2006). "Low-fat dietary pattern and risk of cardiovascular disease: the Women's Health Initiative Randomized Controlled Dietary Modification Trial". Journal of the American Medical Association. 295 (6): 655–66. doi:10.1001/jama.295.6.655. PMID 16467234.


  • Zelman K (May 2011). "The great fat debate: a closer look at the controversy-questioning the validity of age-old dietary guidance". Journal of the American Dietetic Association. 111 (5): 655–8. doi:10.1016/j.jada.2011.03.026. PMID 21515106.












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