The Truth About Saturated Fat And Why We Actually Need It
For decades saturated fats were demonised, viewed as the worst type of food in our diet and responsible for the vast majority of heart disease.
Ever since the 1950s when American scientist Ansel Keys carried out his history-defining research on the link between saturated fats and heart disease, the consumption of foods containing these fats has been discouraged.
However, what many didn’t know was that the majority of the research shaping public health policy was being funded by the sugar industry – an industry that was desperate to steer consumers away from fats and instead towards carbohydrates which are more palatable, more addictive and cheaper to manufacture.
Keys’ study and the subsequent research funded by America’s biggest food and drinks companies would shape guidelines and public perception for many years to come and only recently have we started to get a better understanding of saturated fats and how they’re actually essential for maintaining good health.
Here we go over the most common myths surrounding saturated fats, as well as explaining why we need them in order to thrive.
Saturated Fat Causes Heart Disease
The most widespread and commonly-believed myth surrounding saturated fat is that it’s the number one cause of heart disease.
This belief stems from early studies that linked saturated fat consumption to elevated levels of LDL cholesterol, often referred to as "bad" cholesterol. However, more recent research has shown this to be an oversimplified take, as we’ve now discovered that they can also increase HDL cholesterol, considered the “good” type.
The relatively recent revelation that the relationship between saturated fat and heart disease is not as straightforward as previously thought means a review of how we approach saturated fat is urgently needed.
File this one firmly under myths.
Saturated Fats Are All The Same
Not all saturated fats are created equal – they come in different forms, and depending on which saturated fat you're consuming, its impact on your health can differ.
Here are the three main types of saturated fats and where you can expect to find them:
Lauric Acid
Found in coconut oil and breast milk, lauric acid is considered a healthier form of saturated fat as it increases HDL levels, reduces blood pressure and helps fight oxidative stress due to its high antioxidant content.
Stearic Acid
Present in cocoa butter and animal fats, stearic acid has a neutral impact on cholesterol levels. It’s also said to have little effect on health – good or bad – with no strong evidence to support either.
Palmitic Acid
This saturated fat, abundant in palm oil and dairy products, may have more significant effects on cholesterol. However, its impact depends on the source of the fat and, most importantly, overall diet.
Saturated Fat Should Be Eliminated
The belief that we should completely eliminate saturated fat from our diets is not only incorrect but it could actually be extremely damaging to our health.
Saturated fat plays essential roles in the body, so rather than removing them from your diet, it's more prudent to focus on sources. Also, try to avoid focusing on one particular type of fat and instead aim for a balanced diet, which is the most important thing for heart health.
Choose natural, unprocessed sources like lean cuts of meat or our organic ghee while moderating your intake of processed and fried foods high in unhealthy saturated fats. This is how to consume saturated fats in a healthy and responsible way.
Why We Need Saturated Fat
So now we know that the risks of saturated fats have been exaggerated, it’s time to discuss the role they play in helping to keep you healthy. That’s right, our bodies don’t just tolerate saturated fats but we actually need them to maintain good health.
Saturated fats play a key role in the following processes:
Hormone Production
Saturated fats are necessary for the synthesis of hormones such as oestrogen and testosterone. These hormones play vital roles in reproductive health as well as countless other bodily functions.
Cell Health
The human body is made up of trillions of cells, and saturated fats are a crucial component of having healthy cell membranes. They help provide structural integrity and stability to cells, allowing them to function properly.
Brain Health
Likewise, saturated fats are also a significant component of brain tissue. They are essential for brain development in infants and support cognitive function in adults.
Vitamin Absorption
Some vitamins, such as vitamins A, D, E and K, are fat-soluble. This means they can only be absorbed and used by the body if dietary fat such as saturated fats are present.
Immune Function
Saturated fats play a role in supporting the immune system's response to infections and inflammation.
So What About Ghee?
As you may know, ghee is high in saturated fat. In fact, almost 50 per cent of ghee is made up of saturated fat, which can be offputting to those who view this type of fat as a dietary villain.
Ghee primarily contains saturated fat in the form of long-chain fatty acids, including lauric acid, stearic acid, palmitic acid and myristic acid. With a nice distribution of the various types of saturated fats, we can see the bad rap products such as our organic ghee get are undeserved.
Moreover, it's important to note that ghee has been used traditionally in some cultures for centuries and is considered a source of healthy fats when consumed in moderation as part of a balanced diet.
So hopefully we’ve helped dispel a few myths surrounding saturated fats and taught you a little about their benefits. Although they’ve been demonised, saturated fats are not only okay to consume, but for optimum health we actually need them. Just try not to overdo it and enjoy them as part of a balanced diet.