Due to its association with elevated LDL cholesterol and heart disease, saturated fat has obtained a bad reputation. While it is true that we should not eat TOO much saturated fat, such as the 35 grams of saturated fat in one serving of a bacon double cheeseburger, we do need some saturated fat in our diet. It serves a number of healthy functions, in contrast to inflammation and inflammatory foods (such as refined sugar and grains) that increase our risk of heart disease.
Benefits of Saturated Fat
Here are a few benefits of saturated fat:
- It is one of the primary sources of energy for the body.
- It is essential for proper absorption of fat soluble vitamins.
- It acts as the building blocks for hormones.
- It provides a sense of satiety.
- It constitutes the bulk of cell membranes in the body.
Sources of Saturated Fat
The primary and healthiest sources of saturated fat are red meat, dairy and coconut. About 10% of your calories or less should come from saturated fat. For example, in a 2,000 daily calorie diet, this would come out to about 23 grams of saturated fat. An 8oz glass of full fat milk, 6oz of beef and 1 tablespoon of butter all have less than 10gr of saturated fat. Therefore, 2-3 servings of these foods each day will keep you within a healthy limit.
During processing, low fat dairy is damaged and becomes highly inflammatory. Avoid low fat foods, and simply eat the proper amount of full fat foods.
