In This ArticleView AllIn This ArticleSaturated FatsUnsaturated FatsWhich is Healthier?
In This ArticleView All
View All
In This Article
Saturated Fats
Unsaturated Fats
Which is Healthier?
It’s hard to believe there was a time when everyone thought all fat was bad. That’s right—a few decades ago, it didn’t matter what type of fat you were referring to because they were all nearly verboten. No surprise, times have changed. Today, there are some fats that we’re told to eat multiple times a week (hello,omega-3 fats!). It’s now well-known that eliminating fat is not the healthiest route. However, some fats should play a more prominent role in the diet.We will give you a primer on each and teach you which ones to focus on. But first, let’s review—there are three main types of dietary fat: saturated, unsaturated and trans fat. Trans fats are predominantly man-made, but you’ll find small amounts of trans fat in naturally occurring sources, such as meat and dairy. In 2023 theFood and Drug Administrationgave the final ruling for man-made trans fat—often seen in ingredient lists as partially hydrogenated oils—to be banned from food in the United States.So, that leaves us with saturated fats and unsaturated fats. Here’s the scoop on those two.Top 10 Sources of Saturated Fat in Our DietsWhat Are Saturated Fats?What differentiates the types of fat is how they’re built (meaning their chemical structure), and because of this, they function differently in our bodies.All fats are built of carbons and hydrogens. Saturated fats are chains of carbon atoms with as many hydrogen atoms on that chain as possible. The carbons are, literally, saturated with hydrogen atoms. Because those carbon chains are so full with hydrogen atoms, the chains are stiffer, less flexible. This is why saturated fats are solid at room temperature (think: butter, the white fat on a cut of red meat, etc.).What Foods Are They In?ButterGheeLardOils that are solid at room temperature, like coconut oilWhole milk & other full-fat dairy productsCheeseRed meat & processed red meatsBaked goodsHigh-fat dairy products and fatty meats have a lot of saturated fat.Sian Irvine/Getty ImagesWhat Are Unsaturated Fats?Unsaturated fats are liquid at room temperature (not solid like saturated varieties). Structurally, they don’t have as many hydrogen atoms bonded to carbon atoms (i.e., the carbon chain is less saturated), distinguishing them from saturated fats. Here’s where the science gets cool. If the carbon chain has one double bond, it’s amonounsaturated fat. If it has multiple double bonds along the carbon chain, it is apolyunsaturated fat—the two types of unsaturated fats.There are two essential types of polyunsaturated fats: omega-6 and omega-3 fatty acids. The number of polyunsaturated fats indicates where the double bond is located on the carbon chain; for example, in omega-3 fatty acids, the double bond happens at the third carbon.Okay, now that you’re going to ace the organic chemistry round of your next trivia night, here’s what you need to know about how they impact your health. Both monounsaturated and polyunsaturated fats have heart-health benefits, though polys seem to have a slight edge over monos.What Foods Are They In?Oils that are liquid at room temperature (i.e., olive oil, canola oil, grapeseed oil)NutsSeedsFatty, oily fish, such as salmon, tuna, trout, etc.AvocadoWhich Fats Are Healthier—Saturated or Unsaturated Fats?For nearly six decades, health experts and public health organizations have recommended that for the sake of our heart health, we be mindful of—and limit—our saturated fat intake. The recommendation is that no more than 6% of calories should come from saturated fat, according to theAmerican Heart Association(AHA). That’s because research over the years has suggested that limiting saturated fat consumption could lower your risk of cardiovascular disease (CVD). And about one in every five deaths in the U.S. is related to CVD, according to theCenters for Disease Control and Prevention.A growing body of research and some outspoken health experts and journalists, however, have more recently called into question the current saturated fat recommendation and impact on heart health, according to a 2023 review article published inCurrent Opinion in Endocrinology, Diabetes and Obesity.The debate may not be settled soon, which means there is no final verdict from the experts. Here’s what we know:In a consensus scientific statement, a shift to eating more unsaturated fats versus saturated fats is associated with better cardiovascular health, according to a 2021 review published inCirculation.Some studies have shown that when people replace the saturated fat in the diet with unsaturated fat (particularly polyunsaturated fat), their risk of cardiovascular disease decreases; however, not all studies have shown this association, according to a 2023 review published in theJournal of Nutrition Science.Research has firmly concluded that the rising consumption of ultra-processed foods has led to an increased risk of cardiovascular disease, type 2 diabetes and obesity, according to a 2022 review published inNutrients.These types of food can contain increased amounts of saturated fats, added sugars and excess sodium. So, an increase in the types of saturated fat-containing foods may push out foods that can benefit health, such as unsaturated fats, fiber and antioxidants.The Bottom LineOverall, theDietary Guidelines for Americansrecommends a total fat intake of 25% to 35% of your daily calories, with no more than 10% from saturated fat, slightly more than the AHA recommendation. Even though there is a limit on how much fat you should eat each day, that doesn’t mean that less is better. Your body needs fat—not only as a source of energy to keep us moving through life, but fat also plays a key role in essential body functions, and without it your body can’t absorb some vitamins and minerals. As with most nutrition advice, though, moderation reigns supreme.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
It’s hard to believe there was a time when everyone thought all fat was bad. That’s right—a few decades ago, it didn’t matter what type of fat you were referring to because they were all nearly verboten. No surprise, times have changed. Today, there are some fats that we’re told to eat multiple times a week (hello,omega-3 fats!). It’s now well-known that eliminating fat is not the healthiest route. However, some fats should play a more prominent role in the diet.We will give you a primer on each and teach you which ones to focus on. But first, let’s review—there are three main types of dietary fat: saturated, unsaturated and trans fat. Trans fats are predominantly man-made, but you’ll find small amounts of trans fat in naturally occurring sources, such as meat and dairy. In 2023 theFood and Drug Administrationgave the final ruling for man-made trans fat—often seen in ingredient lists as partially hydrogenated oils—to be banned from food in the United States.So, that leaves us with saturated fats and unsaturated fats. Here’s the scoop on those two.Top 10 Sources of Saturated Fat in Our DietsWhat Are Saturated Fats?What differentiates the types of fat is how they’re built (meaning their chemical structure), and because of this, they function differently in our bodies.All fats are built of carbons and hydrogens. Saturated fats are chains of carbon atoms with as many hydrogen atoms on that chain as possible. The carbons are, literally, saturated with hydrogen atoms. Because those carbon chains are so full with hydrogen atoms, the chains are stiffer, less flexible. This is why saturated fats are solid at room temperature (think: butter, the white fat on a cut of red meat, etc.).What Foods Are They In?ButterGheeLardOils that are solid at room temperature, like coconut oilWhole milk & other full-fat dairy productsCheeseRed meat & processed red meatsBaked goodsHigh-fat dairy products and fatty meats have a lot of saturated fat.Sian Irvine/Getty ImagesWhat Are Unsaturated Fats?Unsaturated fats are liquid at room temperature (not solid like saturated varieties). Structurally, they don’t have as many hydrogen atoms bonded to carbon atoms (i.e., the carbon chain is less saturated), distinguishing them from saturated fats. Here’s where the science gets cool. If the carbon chain has one double bond, it’s amonounsaturated fat. If it has multiple double bonds along the carbon chain, it is apolyunsaturated fat—the two types of unsaturated fats.There are two essential types of polyunsaturated fats: omega-6 and omega-3 fatty acids. The number of polyunsaturated fats indicates where the double bond is located on the carbon chain; for example, in omega-3 fatty acids, the double bond happens at the third carbon.Okay, now that you’re going to ace the organic chemistry round of your next trivia night, here’s what you need to know about how they impact your health. Both monounsaturated and polyunsaturated fats have heart-health benefits, though polys seem to have a slight edge over monos.What Foods Are They In?Oils that are liquid at room temperature (i.e., olive oil, canola oil, grapeseed oil)NutsSeedsFatty, oily fish, such as salmon, tuna, trout, etc.AvocadoWhich Fats Are Healthier—Saturated or Unsaturated Fats?For nearly six decades, health experts and public health organizations have recommended that for the sake of our heart health, we be mindful of—and limit—our saturated fat intake. The recommendation is that no more than 6% of calories should come from saturated fat, according to theAmerican Heart Association(AHA). That’s because research over the years has suggested that limiting saturated fat consumption could lower your risk of cardiovascular disease (CVD). And about one in every five deaths in the U.S. is related to CVD, according to theCenters for Disease Control and Prevention.A growing body of research and some outspoken health experts and journalists, however, have more recently called into question the current saturated fat recommendation and impact on heart health, according to a 2023 review article published inCurrent Opinion in Endocrinology, Diabetes and Obesity.The debate may not be settled soon, which means there is no final verdict from the experts. Here’s what we know:In a consensus scientific statement, a shift to eating more unsaturated fats versus saturated fats is associated with better cardiovascular health, according to a 2021 review published inCirculation.Some studies have shown that when people replace the saturated fat in the diet with unsaturated fat (particularly polyunsaturated fat), their risk of cardiovascular disease decreases; however, not all studies have shown this association, according to a 2023 review published in theJournal of Nutrition Science.Research has firmly concluded that the rising consumption of ultra-processed foods has led to an increased risk of cardiovascular disease, type 2 diabetes and obesity, according to a 2022 review published inNutrients.These types of food can contain increased amounts of saturated fats, added sugars and excess sodium. So, an increase in the types of saturated fat-containing foods may push out foods that can benefit health, such as unsaturated fats, fiber and antioxidants.The Bottom LineOverall, theDietary Guidelines for Americansrecommends a total fat intake of 25% to 35% of your daily calories, with no more than 10% from saturated fat, slightly more than the AHA recommendation. Even though there is a limit on how much fat you should eat each day, that doesn’t mean that less is better. Your body needs fat—not only as a source of energy to keep us moving through life, but fat also plays a key role in essential body functions, and without it your body can’t absorb some vitamins and minerals. As with most nutrition advice, though, moderation reigns supreme.
It’s hard to believe there was a time when everyone thought all fat was bad. That’s right—a few decades ago, it didn’t matter what type of fat you were referring to because they were all nearly verboten. No surprise, times have changed. Today, there are some fats that we’re told to eat multiple times a week (hello,omega-3 fats!). It’s now well-known that eliminating fat is not the healthiest route. However, some fats should play a more prominent role in the diet.
We will give you a primer on each and teach you which ones to focus on. But first, let’s review—there are three main types of dietary fat: saturated, unsaturated and trans fat. Trans fats are predominantly man-made, but you’ll find small amounts of trans fat in naturally occurring sources, such as meat and dairy. In 2023 theFood and Drug Administrationgave the final ruling for man-made trans fat—often seen in ingredient lists as partially hydrogenated oils—to be banned from food in the United States.
So, that leaves us with saturated fats and unsaturated fats. Here’s the scoop on those two.
Top 10 Sources of Saturated Fat in Our Diets
What Are Saturated Fats?
What differentiates the types of fat is how they’re built (meaning their chemical structure), and because of this, they function differently in our bodies.
All fats are built of carbons and hydrogens. Saturated fats are chains of carbon atoms with as many hydrogen atoms on that chain as possible. The carbons are, literally, saturated with hydrogen atoms. Because those carbon chains are so full with hydrogen atoms, the chains are stiffer, less flexible. This is why saturated fats are solid at room temperature (think: butter, the white fat on a cut of red meat, etc.).
What Foods Are They In?
High-fat dairy products and fatty meats have a lot of saturated fat.Sian Irvine/Getty Images
What Are Unsaturated Fats?
Unsaturated fats are liquid at room temperature (not solid like saturated varieties). Structurally, they don’t have as many hydrogen atoms bonded to carbon atoms (i.e., the carbon chain is less saturated), distinguishing them from saturated fats. Here’s where the science gets cool. If the carbon chain has one double bond, it’s amonounsaturated fat. If it has multiple double bonds along the carbon chain, it is apolyunsaturated fat—the two types of unsaturated fats.
There are two essential types of polyunsaturated fats: omega-6 and omega-3 fatty acids. The number of polyunsaturated fats indicates where the double bond is located on the carbon chain; for example, in omega-3 fatty acids, the double bond happens at the third carbon.
Okay, now that you’re going to ace the organic chemistry round of your next trivia night, here’s what you need to know about how they impact your health. Both monounsaturated and polyunsaturated fats have heart-health benefits, though polys seem to have a slight edge over monos.
Which Fats Are Healthier—Saturated or Unsaturated Fats?
For nearly six decades, health experts and public health organizations have recommended that for the sake of our heart health, we be mindful of—and limit—our saturated fat intake. The recommendation is that no more than 6% of calories should come from saturated fat, according to theAmerican Heart Association(AHA). That’s because research over the years has suggested that limiting saturated fat consumption could lower your risk of cardiovascular disease (CVD). And about one in every five deaths in the U.S. is related to CVD, according to theCenters for Disease Control and Prevention.
A growing body of research and some outspoken health experts and journalists, however, have more recently called into question the current saturated fat recommendation and impact on heart health, according to a 2023 review article published inCurrent Opinion in Endocrinology, Diabetes and Obesity.
The debate may not be settled soon, which means there is no final verdict from the experts. Here’s what we know:
The Bottom Line
Overall, theDietary Guidelines for Americansrecommends a total fat intake of 25% to 35% of your daily calories, with no more than 10% from saturated fat, slightly more than the AHA recommendation. Even though there is a limit on how much fat you should eat each day, that doesn’t mean that less is better. Your body needs fat—not only as a source of energy to keep us moving through life, but fat also plays a key role in essential body functions, and without it your body can’t absorb some vitamins and minerals. As with most nutrition advice, though, moderation reigns supreme.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
