Saturated Fat
One of the unhealthy dietary fats; solid at room temperature
- Found in animal based foods
- Limit saturated fats to less than 10% of total calories
- 200 calories for a 2,000 calorie diet
Health Benefits:
- affects cholesterol production most
- increases LDL (bad) cholesterol
- cholesterol buildup in arteries increases risk of heart attack, stroke
- inflammation from saturated fat linked to insulin resistance
Low intake of Saturated Fat
Symptoms of low Saturated Fat intake
- Constantly cold
- Dry skin, Scaly rash, Dry eyes
- Fatigue
- Hormonal problems, Period stops
- Poor concentration
- Weakened immune system
Causes of low Saturated Fat intake
- Fat soluble Vitamin A, D, E, K deficiencies
- Hormone imbalances
- Insulin resistance linked to diabetes, weight gain
- Mood problems
Excess intake of Saturated Fat
Symptoms of excess intake of Saturated Fat
- Decreases HDL (good) cholesterol
- Heartburn, Indigestions
- Increases blood sugar (> 100 mg/dL)
- Increases LDL (bad) cholesterol
- Memory problems
- Weight gain, BMI increased
At risk for excess Saturated Fat
- Increased inflammation
- Increase LDL (bad) cholesterol levels
- Increase risk of heart disease
- Weight gain
Saturated Fat Content in Foods
Foods High in Saturated Fat
| Food | Serving Size | Saturated Fat |
|---|---|---|
| Coconut milk, canned | 1 cup | 43 g |
| Coconut meat, shredded | 1 cup | 29.3 g |
| Whipping cream, light, whipped | 1 cup | 23.3 g |
| Chocolate mousse | 1 cup | 18.5 g |
| White chocolate | 3 oz | 16.5 g |
| Beef short ribs, braised | 3 oz | 15.1 g |
| Pepperoni | 3 oz | 15 g |
| Ground pork, cooked | 6 oz | 13 g |
| Tropical trail mix | 1 cup | 12 g |
| Palm kernel vegetable oil | 1 Tbsp | 11.1 g |
| Coconut oil | 1 Tbsp | 11.1 g |
| Baking chocolate, unsweetened | 1 oz | 9.4 g |
| Prime rib steak, roasted | 3 oz | 9.3 g |
| Carob, unsweetened | 1 oz | 8.2 g |
| Banana chips | 1 oz | 8.2 g |
| Clarified butter (ghee) | 1 Tbsp | 8 g |
| Butter | 1 Tbsp | 7.3 g |
| Goat cheese, hard | 1 oz | 7 g |
| Chocolate ice cream, soft serve | 1 cup | 6.4 g |
| Beef sticks, smoked | 1 oz | 6 g |
| Beef hamburger, pan fried | 3 oz | 5.9 g |
| Colby cheese | 1 oz | 5.7 g |
| Cheese, Cheddar, Gruyere, Monterey, Muenster, Queso | 1 oz | 5.4 g |
| Swiss cheese | 1 oz | 5.2 g |
| Yogurt, plain | 1 cup | 5 g |
| Granola, homemade | 1 cup | 4.8 g |
| Whole milk | 1 cup | 4.6 g |
| Brazil nuts | 1 oz | 4.6 g |
| Pesto | 1 cup | 4.5 g |
| Avocado | 1 medium | 4.3 g |
Foods Low in Saturated Fat
| Food | Serving Size | Saturated Fat |
|---|---|---|
| Skim milk | 1 cup | 0.1 g |
| Sweet potatoes, mashed | 1 cup | 0.1 g |
| Banana | 1 medium | 0.1 g |
| White rice, cooked | 1 cup | 0.1 g |
| Cauliflower, chopped | 1 cup | 0.1 g |
| Alaska pollock, Haddock, Pacific cod, cooked | 3 oz | 0.1 g |
| Carob flour, Potato flour | 1 cup | 0.1 g |
| Apple juice, Grape juice, Orange juice | 1 cup | 0.1 g |
| Crabapples, Kiwifruit, sliced | 1 cup | 0.1 g |
| Farina, unenriched, dry | 1 cup | 0.1 g |
| Chestnuts, Gingko nuts | 1 oz | 0.1 g |
| Popcorn, air-popped | 1 cup | 0.1 g |
| Whole wheat pita | 1 small 4" | 0.1 g |
| Chocolate syrup | 2 Tbsp | 0.2 g |
| English muffin | 1 muffin | 0.2 g |
| Multi-grain toast | 1 slice | 0.2 g |
| White cornmeal (grits) | 1 cup | 0.2 g |
| Beans: Northern, Pinto, Lima, Navy, White, cooked | 1 cup | 0.2 g |
| Whole wheat pasta | 1 cup | 0.3 g |
| Halibut, Whiting; cooked | 3 oz | 0.3 g |
| Popcorn, microwave, Soy chips | 1 oz | 0.3 g |
| Canadian bacon, pan fried | 1 oz | 0.3 g |
| Coconut water | 1 cup | 0.4 g |
| Bagel | 1 medium 4" | 0.4 g |
| Pita chips, salted | 1 oz | 0.4 g |
| Oat bran, Quinoa, cooked | 1 cup | 0.4 g |
| Mayonnaise salad dressing | 1 Tbsp | 0.5 g |
| Catfish, Sea Bass, Striped bass, cooked | 3 oz | 0.6 g |
| Oatmeal, cooked | 1 cup | 0.7 g |
| White tuna, canned, water packed | 3 oz | 0.7 g |
References
8 Food Ingredients That Can Cause Inflammation. (2022). Arthritis Foundation. https://www.arthritis.org/health-wellness/healthy-living/nutrition/foods-to-limit/8-food-ingredients-that-can-cause-inflammation
Diet and heart disease risk. (2021). Better Health. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/heart-disease-and-food
Diet High in Saturated Fat Linked to Higher Risk of HER2-Negative, Hormone-Receptor-Positive Breast Cancer . (2022). Breastcancer.org. https://www.breastcancer.org/research-news/high-fat-diet-linked-to-breast-cancer
Types of Therapeutic Diets. (2021). California Dept. of Social Services-IHSS Training Academy. http://www.cdss.ca.gov/agedblinddisabled/res/VPTC2/9%20Food%20Nutrition%20and%20Preparation/Types_of_Therapeutic_Diets.pdf
Eilat-Adar, S., Sinai, T., Yosefy, C., & Henkin, Y. (2013). Nutritional Recommendations for Cardiovascular Disease Prevention. NIH, National Library of Medicine, Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798927/
2015-2020 Dietary Guidelines. (n.d.). health.gov. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/
MedlinePlus. (2022). Heart Failure. National Library of Medicine. https://medlineplus.gov/heartfailure.html
Foods Highest in Saturated Fats. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/saturated-fatty-acids/all/highest/household/common+sr+fndds+branded/no
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Healthy Fats 101: Everything You Need to Know. (2021). The Palm/South Beach Diet. https://palm.southbeachdiet.com/healthy-fats/
Fatty acids, total saturated (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1258
Nutrients: Fatty acids, total saturated (g). (n.d.). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/Sat_Fat.pdf
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