What is saturated fat?

Lully Philippe, United States

To understand the different types of fat like saturated and unsaturated you need to know a little bit about chemistry. The main part of fat in our diet and in the body are in the form of triglycerides. The rest is cholesterol, waxes and phospholipids. All triglycerides are made up of a fork-like structure called glycerol and 3 building blocks called fatty acids.

Fatty acids are classified according to the number of double bonds they possess. Saturated fats contain no double bond, monounsaturated fats contain one and polyunsaturated fats contain two or more.

These fatty acids are responsible for the physical properties of the fat. As a rough guide, saturates are solid at room temperature and tend to be derived from animal sources. Most unsaturated fats are liquid at room temperature and are usually vegetable fats like oils. The body can make all the fatty acids it needs except for two, known as essential fatty acids: alpha linolenic acid and linoleic acid. These polyunsaturated fatty acids must be supplied in the diet. Good sources on these fatty acids are vegetable oils and also fish.A high intake of saturated fat, has been associated with a raised blood cholesterol level, which is one of the risk factors for coronary heart disease. The saturated fat should not be more than 10% of total energy intake. Saturated fat is present in butter, cheese, meat, meat products (sausages, hamburgers), full-fat milk and yoghurt but also in vegetable sources such as coconut and palm oil.