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Eat Saturated Fat: An Important Healthy Eating Fact

Primal tribes around the world (from New Zealand to Arctic Alaska) consume  60-75% of their calories from healthy natural saturated fat. Understanding the healthy eating fact that saturated fats are an important part of healthy eating.

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Saturated fat differs from unsaturated fat in its structure (see Fat Diagram above). It has no double bonds. Monounsaturated fats have one double bond.  Polyunsaturated fats contains two or more double bonds. Also, unlike unsaturated fat, saturated fat is solid at room temperature.

Each of these fats is contained in god-made natural foods. In the body, both saturated and unsaturated fat support good health and well being,

So an important healthy eating fact is that all fats (saturated and unsaturated) are necessary as part of a healthy balanced diet.


Healthy Eating Facts You Should Know

Real foods contain a balance of both saturated and unsaturated fat. We have been conditioned to avoid foods containing saturated fats (beef) or components of foods that might be thought to raise cholesterol (such as egg yolks). Although these foods are generally lumped into an “unhealthy” saturated fat food category, they are not unhealthy.

It is a healthy eating fact that well known foods classified as unhealthy saturated fats also contain healthy fats and nutrients which all fuel good health. Lard as an example, is 60% more unsaturated fat. Beef fat is composed of fifty-five percent unsaturated fat.

Do you know of anyone who eats chicken with the skin on it? Many people avoid eating chicken skin because they have been led to believe that the skin is unhealthy saturated fat.

In fact, 56 grams of chicken skin contains healthy vitamins (choline and vitamin A) and minerals (selenium, potassium, phosphorous). It also has  22. 8 grams of total fat. Of which, 9.5 g is monounsaturated fat, 4.8 g is polyunsaturated fat and 6.4 g of saturated fat. 224 mg of omega 3 fats. Chicken also provides 4385 mg of Omega 6 fats.

Omega 6  fats contribute to good health when balanced 2:1 with omega 3 fats. Most of us are consuming excess omega 6 fats (a 15:1 ratio of omega 6:omega 3 ) and this contributes to poor health. so consider the amount of omega 3 fats you eat before indulging in chicken skin.

What Are The Healthy Eating Facts For Saturated Fats?  

Unlike trans fats, natural saturated fats contribute to good health.This is especially true when following a ketogenic diet.

Saturated fats help the whole body thrive. Research supports the role saturated fat has in supporting a variety of functions ranging from the cell membrane to the immune system, brain and heart function.    

Butter, coconut, red meat and full-fat diary provide these specific saturated fats to help better your health.

  • Medium chain triglycerides (MCT): weight loss, heart health, mood and    memory, gut health, antibacterial, antifungal, antiviral
  • Caprylic acid: antifungal, antiviral
  • Lauric acid: cavity and plaque fighter, antifungal
  • Stearic acid: lowers cholesterol
  • Butyric acid: colon cancer, reduce gut inflammation and constipation

Saturated Fat: “Un” Healthy Eating Facts

Trans fat is commercially made and a byproduct of a process called hydrogenation. Healthy natural unsaturated oils are hydrogenated, a process that takes liquid unsaturated fat and transforms it into solid at room temperature.

Hydrogenated trans fats are considered saturated fats. On food labels, “partially hydrogenated oil” or “trans fat” is what you will read. Trans fats that are created by man are considered unhealthy saturated fats.

Trans fats cause inflammation an underlying cause of heart disease (lowering HDL and increasing LDL cholesterol) stroke, diabetes, and many more chronic medical conditions.

Healthy Eating Facts For Saturated Fat Wrap Up

It is a healthy eating fact, natural saturated fats provide nutrients that fuel wellness. Man-made trans fats or oxidized omega-6 fats are unhealthy.

Saturated fat plays a powerful role in boosting:  the immune system, weight loss, heart, gut, and brain health. It has also been shown to reduce cancer risk and inflammation associated with chronic health conditions (diabetes, heart disease).

About the author

Valerie Goldstein

Valerie raises the bar for health and nutrition know how with unconventional expertise and unconditional support for wellness.