Saturated Fats
Also indexed as: Beef Tallow, Coconut Oil, Lard, Palm Kernel
Oil, Palm Oil, Tropical Oils
Saturated fats, such as butter, are typically solid at room
temperature.
Saturated fats contain large amounts of saturated fatty acids. Saturated fatty acids are so
named because they are “saturated” with hydrogen, meaning they have only single
bonds between carbon atoms, leaving no room in their chemical structure for additional
hydrogen atoms. Saturated fats are typically solid at room temperature.
Varieties
Butter
Butter is a smooth, fatty substance made by churning cream (most often the cream from
cow’s milk). The churning causes the fat in the cream to separate from the liquid, which
produces butter. The remaining liquid is known as buttermilk.
Ghee
Ghee is the traditional Sanskrit word for clarified butter (e.g., butter that has the milk
solids and water removed). Having no milk solids, ghee has a longer shelf life and can be
heated to much higher temperatures than butter without burning.
Coconut and palm oils
Coconut and palm oil are called the “tropical fats.” These oils contain a
significant amount of the saturated fatty acid, palmitic acid. Coconut and palm oils are
staples in the traditional diet of the Polynesian countries, where they are eaten in their
natural state. However, in the United States, these oils are used primarily in the
manufacturing of processed foods, and are not readily available for use in home-food
preparation.
Lard and beef tallow
Lard and beef tallow are the fats derived from pigs and cows, respectively. These products
are used in food manufacturing and, to a lesser extent, in home-food preparation.
Buying and storing tips
Butter is usually purchased in foil-like packaging that protects it from light, the
absorption of odors, moisture loss, and discoloration. Butter may be stored in its original
package in the refrigerator for 2 to 3 months. Butter can also be frozen, but it begins to
lose some of its flavor after about 6 months. Ghee is traditionally kept, sometimes for
months, without refrigeration. Nevertheless, homemade ghee is best stored in the
refrigerator.
Availability
Salted, unsalted, and whipped butter is available in all grocery stores. Most natural food
stores and some grocery stores carry organic varieties. Ghee is available from Indian foods
stores and some natural foods stores. Lard and beef tallow may be ordered through some
restaurant suppliers and specialty distributors.
Preparation, uses, and tips
Butter is a staple in many countries. It is used daily by many people as a spread on toast,
bread, and sandwiches. In cooking, it is a key ingredient in sauces, pastries, creams, and
soups. Flavored butters, containing garlic, herbs, lemon, and/or nuts, are used to season
seafood, vegetables, and potatoes. Butter (with the exception of ghee) should never be cooked
at high temperatures, as it burns easily.
Nutritional Highlights
Butter, 1 tsp butter (5g)
Calories: 45
Protein: 0.4g
Carbohydrate: 0.0g
Total Fat: 5.0g
Fiber: 0.0g
Lard, 1 Tbsp lard (13g)
Calories: 115
Protein: 0.0g
Carbohydrate: 0.0g
Total Fat: 2.8g
Fiber: 0.0g
Ghee, 1 tsp ghee
Calories: 45
Protein: 0.0g
Carbohydrate: 0.0g
Total Fat: 5.0g
Fiber: 0.0g
Health benefits and concerns
High cholesterol
People with high cholesterol are commonly advised to reduce their consumption of dietary
cholesterol and saturated fats. Despite the links between saturated fat intake and blood
cholesterol levels, not every person responds to appropriate dietary changes with a drop in
cholesterol. A subgroup of people with elevated cholesterol who have what researchers call
“large LDL particles” has been reported to have no response to even dramatic
reductions in dietary fat. People who significantly reduce intake of animal fats for several
months, but do not see a significant reduction in cholesterol levels, should discuss other
approaches to lowering cholesterol with a doctor.
High
homocysteine
People with high homocysteine levels are typically advised to reduce their consumption of
processed foods, meat, and saturated fats,
because these dietary changes lower the risk of heart disease.
Ulcerative colitis
(UC)
In one study, people with a high intake of animal fat and cholesterol had a four-fold
increase in risk of UC, compared with people who consumed lower amounts of these fats. Another
study found that ingestion of certain high-fat foods (particularly margarine) was associated with increased risk of UC.
Although these associations do not prove cause-and-effect, reducing one’s intake of
animal fats is often recommended as a means of improving overall health.
Health benefits and
concerns for fats and oils
Many health benefits and concerns associated with this food are applicable to other fats and
oils. Read about health benefits and concerns for
fats and oils for a full description.
The information presented in this website is for informational purposes only and was created by a team of U.S. registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
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