Does saturated fat food make you fat? It has always been confusing for most of us, especially those who are pursuing a healthy lifestyle.
The other question is is saturated fat food good or bad for cholesterol and health?
Review studies have shown that eating full-fat dairy products (saturated fat food) doesn’t affect the risk of heart disease.
But, what we know is that eating coconut oil raises HDL (good) cholesterol and may help you lose weight. Coconut oil is good for your health, but we need more tests on humans to see more of these results.
Yet, fast food and other fried meals are high in saturated fats. They also lead to an increased risk of obesity, heart disease, and other health problems.
Can saturated fat food make you fat?
Saturated fat is solid at room temperature. You can find it in meat, dairy products, and some plant-based oils. It is less healthy than unsaturated fats. They are liquid at room temperature and found in foods such as nuts, seeds, and vegetable oils.
Overeating saturated fat food can contribute to weight gain. Yet, it’s important to note that the key to maintaining a healthy weight is to focus on a balanced diet. This diet should include a variety of nutrients, including fat.
Choose low-fat, especially saturated-fat meals carefully.
Oily Fish Recipes
Oily fish are a good source of protein and are rich in omega-3 fatty acids, which are important for heart health. Here are a few recipe ideas for incorporating oily fish into your diet:
Grilled salmon with roasted vegetables:
Get season salmon fillets with your choice of spices, such as paprika and garlic. Grill them until you cook them to your desired level of doneness. Serve fish with roasted asparagus and bell peppers.
Baked mackerel with lemon and herbs: Preheat your oven to 400°F (200°C). Mackerel fillets should be seasoned with lemon juice, minced herbs, salt, and pepper. Place the fillets on a baking sheet and bake for 10-15 minutes, or until you cook them through.
Tuna salad with whole grain crackers:
A dollop of mayonnaise and chopped celery and bell peppers go well with canned tuna. Spread the tuna salad onto whole grain crackers and top with a sprinkle of herbs, if desired.
Sardines on toast: Toast a slice of whole grain bread and top it with mashed sardines and sliced tomato. Sprinkle with a little bit of lemon juice and chopped parsley, and serve.
Avocado Recipes
Try out delicious avocado recipes such as avocado toast, guacamole, avocado smoothie bowls, and avocado pasta dishes for a healthy and tasty meal.
Here are a few recipe ideas for incorporating avocado into your diet:
Avocado toast:
Mash avocado onto a slice of whole grain toast and sprinkle with a little bit of salt and pepper. You can also add a fried egg or tomato slices for extra flavour.
Avocado salad:
Dice avocado and mix it with diced tomato, red onion, and a squeeze of lemon juice to make a simple salad.
Avocado smoothie:
Blend avocado with milk, a banana, and a handful of spinach for a creamy and nutritious smoothie.
Guacamole:
To create guacamole, mash avocado, dice tomato, onion, cilantro, and lime juice. Serve it with tortilla chips or veggies for dipping.
In this article, we are going to give the top 10 reasons why saturated fat food is good for you.
top 10 reasons why saturated fat food is good for you
Discover why saturated fat can be beneficial for your health with our top 10 reasons. Learn how it can improve heart health, aid in weight loss and more.
1- Better bone density
To start eating saturated fat food, you need to know that bone loss is a natural part of ageing. Both men and women will experience this as their populations’ age.
Osteoporosis is becoming a bigger public health problem. As the population ages, obesity rates rise, and life expectancy goes up. There is a way to hinder bone regeneration, ageing, and diet. We can start including saturated fatty acids. Also, unsaturated consumption connects to increased bone regeneration, improved microarchitecture, and structural strength.
2- Optimal nerve impulses signal
Saturated fat food like butter, lard, coconut oil, and palm oil have a direct role. It signals messengers in the body’s metabolism. It is performing such vital tasks as regulating insulin secretion. Furthermore, not any fat will suffice.
3- Decreased health risks of cardiovascular disease
Saturated fat food has several important functions for cardiovascular health. Saturated fat in the diet lowers levels of lipoprotein (a). Which correlates with heart disease risk.
Because there are no drugs that can lower Lp(a), the only known way to do so is through diet. Also, the so-called “good” HDL cholesterol increases by consuming saturated (and other) fats.
Finally, ladies who consume the most saturated fat have the healthiest diets.
4- Having a healthy immune system
Myristic acid and lauric acid are two saturated fats found in butter and coconut oil. They are important for the immune system to work.
White blood cells can’t locate and fight germs without saturated fatty acids. Such as viruses, bacteria, and fungi as well as they could. You can find Myristic and lauric acids, in plenty in human breast milk. But the importance of fats doesn’t end with childhood. Through middle age and old age, you need to replace these fats in your diet. That will help to keep your immune system on guard. That is against the growth of cancer cells, and the spread of diseases.
5- Lungs to be in good health
What’s the connection between saturated fat food and lungs? Lung surfactants must cover the airways in the lungs. As a fat component, lung surfactants compose of saturated fatty acids. If you change these necessary lipids, the surfactant may make breathing difficult.
Processed foods have been replacing natural saturated fats with hydrogenated (trans) fats. Many scientists linked the rise in childhood asthma to that fact.
Thankfully, trans fats have reached their peak and are now on the decline. Many people have switched from trans fats to polyunsaturated vegetable oils. That happened as a reason for an irrational fear of saturated fat. Which may be as bad for you.
6- Brain that is in good shape
Knowing that fats and cholesterol make up the core of your brain may come as a shock. EPA and DHA are critical fatty acids for brain and nerve health, as most people know. But most of the fatty acids in the brain are saturated.
Cutting out healthy saturated fat food from your diet is major. It deprives your brain of the essential building blocks. It is required for peak performance.
7- Increased liver function
It is a known misconception that saturated fat food can affect your liver function. The main thing you need to do to stop fat from building up around the middle of the body is to get rid of the liver’s extra fat.
Furthermore, it shows that saturated fat can work as a shield to the liver. That is against the noxious insults of alcohol and medications. Anything that helps the liver (the hub of a healthy metabolism) will also help with central fat loss. Vegetable oils with a high polyunsaturated fat content do not provide this safety.
8- Losing weight is becoming easier
Saturated fat food plays a main role while losing weight. When there are lots of carbs in the diet, it might be difficult to use fat for energy. When there are few carbohydrates, using saturated fat food as fuel is simpler.
Besides, it is easier to overeat both fat and carbohydrates, and you will have your answer. Low-carb, high-fat diets show to help people lose weight, keep it off, and even keep or build muscle. This is encouraging because the goal is to reduce body fat percentage rather than body mass.
9- To Promote Glowing Skin
People have been eating less saturated fat and Omega-3 oils and more Omega-6 oils.
We know how well that has served us, and now we know it may also have a significant effect on skin health. The body prefers saturated, monounsaturated, and Omega-3 fats. It helps with skin tissue regeneration.
10- Incredible Energy Supplier
Saturated fat food can add to your energy. Humans have used saturated fat’s high caloric content for millennia. When you eat too many carbs and calories, your body stores the extra calories and carbs as saturated fat. When we limit the number of calories we eat, our bodies turn what we gained out of it into saturated fat, which we then eat.
The majority of our cells use ketones as their primary energy source. The human body can convert SFAs to ketones even when we are not starving (unlike most other species).
Choose healthy saturated fats like virgin butter and unrefined coconut oil. You can also include eggplant, oily fish, avocado, and walnuts.
People connected hydrogenated oils and other processed fats to the risk of cardiovascular disease, cancer, and other diseases. Thus, it’s best to stay away from them.
It’s hard to deny the obviousness of the “which fatty acid is good for health saturated or unsaturated?” argument. The media has told us that eating butter would make us more likely to get heart disease. So, many of us now use vegetable oils instead.
Eating saturated fats makes bones less dense. That is why people often drink low-fat milk
Depression, ADHD, and autism have increased lately. That is due to the popular notion that saturated fat is unhealthy. Do saturated fats deserve their bad rap? Our forebears have taught us that saturated fat is essential to good health. But, commercialized science and a food business duped them.
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