Saturated vs. Unsaturated Fat: Which Is Better for Health?

Fat is a macronutrient that's essential to health. Your body needs fat for critical processes like hormone production, nutrient absorption, and body temperature regulation. The body also uses fat as an energy source.

Although fat is essential for health, many people try to avoid fats in their diet for health reasons. This nutrient is often misunderstood because different types of fats have different effects on health.

Fats are typically categorized into saturated fat, unsaturated fat, and trans fat. Both saturated and unsaturated fats can be included as part of a nutritious diet. However, it's important to know what these fats are, how they impact health, and how much fat your body needs to stay healthy.

What Is Saturated Fat?

Fats are composed of carbon, hydrogen, and oxygen. Saturated fats contain only single bonds (strong attractive forces that hold molecules together) between their carbon molecules, while unsaturated fats have one or more double bonds between carbon molecules.

Because saturated fats contain no double bonds, they're "saturated" with hydrogen atoms, meaning the hydrogen atoms are tightly packed together. This is why saturated fats like butter and coconut oil are more solid at room temperature than unsaturated fats, like olive oil.

Fats categorized as saturated include:

• Butter
• Lard
• Coconut oil
• Palm oil
• Red meat
• Heavy cream
• Cheese

Many high-fat foods are made up of different fat types. For example, butter and olive oil contain both saturated and unsaturated fats, but butter is much higher in saturated fat, which is why it's referred to as saturated fat.

Saturated fats are often thought of as one type of fat, but there are multiple types, including short, long, medium, and very long-chain fatty acids, all of which have different effects on health.

Health Effects

Since the 1960s, health organizations have recommended that the public reduce saturated fat intake to protect their heart health. This is because saturated fat has been shown to increase heart disease risk factors, like LDL cholesterol.

While it's true that a diet high in saturated fat could increase LDL cholesterol, recent evidence suggests that saturated fat may not be as bad for cardiovascular health as once thought. For example, multiple reviews of research have failed to find a significant link between total saturated fat intake and increased heart disease risk.

• One study that followed 135,335 people living in 18 countries for 10 years found that saturated fat intake was not associated with heart disease, heart disease-related death, or heart attack.
• One review of 43 studies found no association between total fat or saturated fat intake and heart disease risk.
• One recent review noted that while long-chain saturated fatty acids (LCSFA) may increase the risk of developing heart disease, short-chain saturated fatty acids (SCSFA) and medium-chain saturated fatty acids (MCSFA) had a neutral or positive impact on heart health.

LCSFAs are found in dairy, beef, palm oil, and lard, while MCSFAs are found in palm kernel oil, coconut oil, and dairy products. SCSFAs are produced in the colon by bacterial fermentation of fiber.

Heart disease risk also depends on what you're consuming alongside or in place of saturated fat in the diet as well as your overall diet quality. For example, someone consuming a high-fat diet that's also rich in nutritious foods like vegetables, fruits, beans, and fish, won't have the same heart health risks as a person following a diet rich in saturated fat, fried foods, and foods high in added sugar. This is why experts argue that research linking saturated fat intake to heart health risk is flawed.

However, some recent studies have found that reducing saturated fat intake may decrease heart disease risk, which is why more high-quality research on the effects of saturated fat on heart health and heart disease risk is needed.

While the link between saturated fat and heart health is far from conclusive, diets high in saturated fat are linked to a few other health concerns. For example, some research suggests that diets high in saturated fat may increase the risk of several cancers, including colorectal cancer.

What Is Unsaturated Fat?

Unsaturated fats are categorized into two groups: monounsaturated and polyunsaturated fats.

As mentioned above, unsaturated fats have one or more double bonds between carbon molecules while saturated fats have none. Monounsaturated fats have one double bond, and polyunsaturated fats have two or more double bonds.

Examples of foods high in monounsaturated fats include:

• Olive oil
• Olives
• Nuts
• Avocado
• Canola oil

Examples of foods high in polyunsaturated fats include:

• Walnuts
• Sunflower seeds
• Flax seeds and flax oil
• Fish
• Soybean oil
• Safflower oil

Again, while these foods are highest in one type of fat, most foods contain a combination of fats, including monounsaturated, polyunsaturated, and saturated fats.

Health Effects

Unsaturated fats are largely considered better for you than saturated fat because their intake has been shown to benefit health. For example, olive oil, which is mostly composed of monounsaturated fats, has been shown to reduce heart disease risk.

One study that included data on 92,978 Americans found that, compared to people who didn’t consume olive oil, people who consumed more than 0.5 tablespoons of olive oil daily had a 14% lower risk of heart disease.

Another study that included data on 93,378 people found that people who consumed monounsaturated fats from plant sources had a significantly lower risk of dying from heart disease and cancer than people who consumed more saturated fats or monounsaturated fats from animal sources.

The study also found that the risk of death from all causes was 20% lower when plant-based monounsaturated fats replaced 5% of energy (calories) from saturated fats and animal-based monounsaturated fats. Animal-based sources of monounsaturated fats include eggs, poultry, dairy, and red meat.

Other research suggests that replacing saturated fats and refined carbs with monounsaturated fats from plant foods may significantly reduce heart disease risk.Polyunsaturated fats have health benefits. For example, the polyunsaturated fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are concentrated in seafood, have powerful anti-inflammatory properties.

Dietary Recommendations for Fat Intake

Though every person has different nutrient needs, health organizations make general recommendations for fat intake. For example, The Acceptable Macronutrient Distribution Range (AMDR) was designed to provide the body with adequate nutrition while reducing chronic disease risk. The AMDRs for carbs, fats, and proteins are 45-65%, 20-35%, and 10-35%, respectively. Fats are the most caloric macronutrient, providing 9 calories per gram (g).

In addition to total fat intake recommendations, the American Heart Association recommends following a dietary pattern that limits saturated fat to less than 6% of total calories.

That equates to no more than 120 calories or 13 g of saturated fat per day for someone following a 2,000-calorie-per-day diet.

These are general recommendations and aren't necessarily what's best for your health. For example, lower-carb, higher-fat diets have been linked to a number of benefits, from improving blood sugar regulation to promoting weight loss.

Consider your calorie requirements, underlying health issues, and health goals to develop a macronutrient breakdown that works best for you. A healthcare provider or registered dietician can also help determine your macronutrient needs.

Tips for Consuming Fats

Saturated and unsaturated fats can fit into a healthy diet. However, it's best to focus on fats known to promote health, such as unsaturated fats like olive oil, nuts, and fatty fish.

Here are a few ways you can promote unsaturated fats and reduce saturated fats in your diet:

• Cook with healthy fats: Olive oil and avocado oil are high in monounsaturated fats and are perfect for everyday cooking methods, such as baking and sautéing.
• Cut back on fats known to harm health: Fried foods, which contain trans fats, are known to harm health and increase the risk of conditions like heart disease and cancer. This is why it's important to limit fried foods and replace them with more healthful fat sources, like fatty fish and plant-based fats, like avocados.
• Limit your intake of red meat: Red meat like beef is high in LCSFAs, which may negatively impact heart health. To reduce your risk of heart disease, try limiting your beef intake and replacing beef with more beneficial protein sources, like fatty fish, which is high in anti-inflammatory omega-3 fats.
• Incorporate more plant-based fats into your diet: Avocados, olives, nuts, and seeds are examples of plant-based foods high in unsaturated fat that have been shown to support overall health and lower disease risk.

High-fat foods can be included in a well-rounded diet. It's best to consume them in moderation along with other nutritious foods like fiber-rich fruits and vegetables, beans, and protein sources.

If you're unsure how much fat you should be eating, consider working with a healthcare professional like a registered dietitian for guidance.

A Quick Review

Saturated and unsaturated fats can be included as part of a nutritious diet. However, these fats have different effects on health. Consuming saturated fats may contribute to high LDL cholesterol while unsaturated fats have been shown to have a protective effect against heart disease.

Health organizations recommend limiting saturated fats to lower disease risk. However, some recent research findings suggest there may not be as much of a direct link between saturated fats and heart disease as previously thought.

While it's not necessary to strictly avoid saturated fat, it's best to focus on getting unsaturated fats that are linked to health benefits, such as nuts, fatty fish, and olive oil.