Eliminating fats from our diets has always been an achievement towards a healthy diet and a better lifestyle. But, have you ever wondered if they are really harmful to the body or just a wrong perception that we’ve owned for years? Fats are primarily a group of macronutrients that stores a significant amount of energy, important to perform many important body metabolisms. Like proteins, carbohydrates, and other important nutrients, fats are equally important to consume in a significant quantity for smooth body functioning. From keeping the cholesterol and blood pressure controlled to operating as the message carrier for important body chemical reactions; the absence of fat in anybody can make the person vulnerable to many diseases.

To enlighten you, 4 major types of dietary fats differ in arrangement, function, and food sources they are available in. Saturated, Trans, Monosaturated, and Polysaturated fats all rest on the foundation of fundamental saturated fats. Hence, in this article, we will help you decide that if consuming saturated fat is good or bad for you to live a healthy life.

What are saturated fats?

Being the most common type of fat, it is easily available in many food sources and consumed by a wide range of people. They are fairly solid at room temperature like butter, cheese, paneer, etc and doesn’t cause any adverse effect if consumed within limits. They are also known as stored fat because of their ability to transit in the body for an average of 33 to 47 hours and release energy on breaking up. However, the other two fats are pretty similar to saturated fats but have triple bonds of carbon molecule and possess varying chemical properties.

Why are saturated fat important for your body?

This has been a never-ending debate for years, especially when it comes to deciding on a nutritious diet. While most think saturated fats are crucial for the prevention of cardiovascular diseases and maintaining a balanced weight where recent researchers have found out some extremely serious impacts of excessive saturated fats on your body. However, these are few essential roles of saturated food in the body.

  • Gives body energy
  • Supports cell growth
  • Insulates the body
  • Produce essential hormones
  • Protect vital organs
  • Repair and restore organ growth

Overall, the energy stored in fats plays numerous crucial roles in the body. They work quite effectively in achieving a balanced weight, repair your cuts and wounds, and draw a protective covering for many important body organs. Besides, saturated fats also regulate the flow of blood from the heart arteries to the body.

Is Saturated fat good or bad for your body?

Saturated fats have a very bad rep of being the bad fat in healthy diets but that doesn’t deny their major contribution to building a healthy body. However, to know if saturated fat is good or bad for your body, it’s important to see what possible impacts it can possess on a human body.

Effects of saturated fats:

Saturated fats are only proven dangerous when they are consumed regularly more than the limit. However, the myriad of adverse diseases caused because of high fat in the body supports the notion of saturated fat as bad fat. But other research says that saturated fats are considered to raise heart diseases but there are other significant factors present too. However, here are some of the prevalent and extremely detrimental effects caused by the excessive consumption of saturated fats in your regular diet.

  1. Eating food sources that are relatively rich in saturated fats can give birth to harmful, death-causing LDL cholesterol in your body. Increased cholesterol can make you prone to uncurable diseases like heart stroke, diabetes, cardiovascular disorders, etc. It is also responsible for the widening of arteries, making the blood flow difficult or nearly impossible that ultimately results in death.
  2. As per a recent study, saturated fats were also observed to be one of the significant causes of neurological disorders. Like the heart, they also possess a critical impact on the brain that reduces the brain’s efficiency and increases the odds of memory loss, cluster headaches, strokes, and seizures.
  3. Eating saturated food in high amounts can grow and promote chronic diseases in different internal body organs. Heart attack, obesity, hypertension, digestive problems are some of the very common chronic diseases in people who have poor food references such as those who live in the UK.

The recommended amount of Saturated fats:

All of the above-mentioned problems can only be resolved by controlling your saturated fat intake and only eating the recommended quantity. The single bond composition from hydrogen molecules makes saturated fats tasty yet unhealthy. That is why it is used in most fast foods and promotes obesity due to the over-eating of rich saturated fat food sources. However, as per Fats Experts, only 7-10% calories from saturated fat should be consumed per day regardless of the age group you fall into. Once in a blue moon, you can go till 15-17% grams of saturated fat but that should afterward compensate with healthy fruits and vegetables.

How to get rid of saturated fat from the body?

As mentioned before, Saturated fats are known to store in large amounts under body tissues and organs; that may establish a problem for you in a long run. More than the limited amount of saturated fat storage in the body can become a barrier for blood and nutrient transportation. Therefore, you must seek ways to get rid of saturated fats from the body. Here are few easy ways to achieve this goal without cutting on all the saturated fat from your diet.

  • Look for food rich in protein like chicken, meat, beef but don’t cook them in saturated fat food sources.
  • Bake food on low-steam rather than frying in oil, butter, ghee with high saturated fat.
  • Use fat-free or low-fat food products as an alternative for high-calories saturated food
  • Drink lemon water and green tea after every meal to promote good digestion
  • Walk for every 20-30 minutes for a complete breakage of the bond between saturated fats.


Normally, all fats are nearly high in calories but these calories can work great for your body if taken in a limited amount. Saturated fats are not bad for your over-all health unless it is consumed unreasonably on regular basis. To control your fat intake, you may start with smaller portions of fat, go on a no-calorie keto diet, drink high-energy fluids and substitute the craving for fat-filled food sources with healthy food alternatives. Processed foods also contain an adequate quantity of food, thus; it’s a better option to prefer natural food sources including fruits, vegetables, nuts, etc.

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