Saturated fats are a group of triglycerides (fats) that contain only saturated fatty acids . Such acids (sometimes called alkanoic ) do not have double or triple bonds, the carbon atoms in their composition have only single bonds, so the carbon chain is completely “saturated” with hydrogen atoms. In nature, there are many saturated fatty acids containing from 3 ( propionic acid ) to 36 carbon atoms.
Saturated fats have a higher melting point than unsaturated fats, which explains their widespread use in confectionery.
Contrary to popular belief, unsaturated fats are natural (beneficial) to the human body. Saturated fats (harmful) cause an inflammatory process on the inner surface of the arteries, which can trigger the appearance of sclerotic plaques. Coconut oil is almost entirely composed of saturated (solid) fats.
Nutritional Recommendations
A high proportion of saturated fats is found in “tropical” fats ( palm and coconut oil), “red” animal fats (pork, beef), as well as dairy products. [1] . To a lesser extent than trans fats , saturated fats are also associated with an increased risk of cardiovascular disease and mortality [2] , so WHO recommends limiting their intake [3] .
Many national and international organizations recommend limiting the amount of saturated fat consumed, including: WHO [4] , Canadian Department of Health [5] , US Department of Health and Human Services [6] [7] , UK Food Standards Agency [8] , Australian Department of Health and Aging [9] , Health Promotion Board of Singapore Government [10] , Indian Government Citizens Health Portal [11] , New Zealand Ministry of Health [12] , Hong Kong's Center for Food Safety [13] .
In 2004, CDC (USA) recommended that Americans reduce their intake of saturated fats [14] . Surveys of the 2006 recommend that people get no more than 7% calories from saturated fat [15] [16] .
In 2003, the World Health Organization and the Food and Agriculture Organization of the United Nations published a report of their experts, in which they came to the conclusion that there is a direct relationship between saturated fat intake and the risk of cardiovascular disease. They recommended limiting saturated fat intake to less than 10% of daily calories, and less than 7% in risk groups. [17] [18]
EFSA (European Union) notes that saturated fatty acids are synthesized by the body, and does not establish recommended levels of consumption [19] . The Russian methodological recommendations found that “the intake of saturated fatty acids for adults and children should not exceed 10% of the calorie intake of the daily diet” and it is noted that a high intake of saturated fatty acids is an important risk factor for the development of a number of diseases, including diabetes, obesity cardiovascular disease [20] .
Some recommendations include consuming no more than 30 grams of saturated fat per day for men and not more than 20 grams for women.
A 2014 meta-study conducted by the British Heart Fighting Fund ( BHF ; Cambridge University ) did not find a statistical relationship between replacing saturated fats with unsaturated fats and reducing the risk of coronary insufficiency [21] [22] [23] .
Notes
- ↑ Saturated fat (inaccessible link) . Centers for Disease Control and Prevention, US Department of Health and Human Services (2014). Date of treatment March 1, 2014. Archived January 29, 2014.
- ↑ Wang DD, Li Y, Chiuve SE, et al. Association of specific dietary fats with total and cause-specific mortality // JAMA Internal Medicine. - 2016-07-05. - ISSN 2168-6106 . - DOI : 10.1001 / jamainternmed.2016.2417 .
- ↑ Healthy diet . World Health Organization. Date of treatment July 7, 2016.
- ↑ Food pyramid (nutrition) for more information.
- ↑ Saturated and Trans Fats . Date of treatment December 21, 2010. Archived December 1, 2010.
- ↑ Dietary Guidelines for Americans 2005 . Date of treatment December 21, 2010.
- ↑ Dietary Guidelines for Americans (Pdf). United States Department of Agriculture (2005).
- ↑ Saturated Fat . Date of treatment December 2, 2010. 1
- ↑ Australian Dietary Guidelines and the Australian Guide to Healthy Eating (link not available) . Date of treatment December 21, 2010. Archived January 7, 2011.
- ↑ Getting the Fats Right! . Date of treatment December 21, 2010.
- ↑ Citizens Health Knowledge Center Nutrition . Date of treatment December 21, 2010.
- ↑ New Zealand Food and Nutrition Guideline Statements for Healthy Adults . Date of treatment December 21, 2010.
- ↑ Nutrition Labelling . Date of treatment December 21, 2010.
- ↑ Trends in Intake of Energy, Protein, Carbohydrate, Fat, and Saturated Fat - United States, 1971–2000 (Link not available) . Centers for Disease Control (2004). Date of treatment October 4, 2017. Archived December 1, 2008.
- ↑ Lichtenstein AH , Appel LJ, Brands M., Carnethon M., Daniels S., Franch HA, Franklin B., Kris-Etherton P., Harris WS, Howard B., Karanja N., Lefevre M., Rudel L. , Sacks F., Van Horn L., Winston M., Wylie-Rosett J. Diet and lifestyle recommendations revision 2006: a scientific statement from the American Heart Association Nutrition Committee (Eng.) // Circulation : journal. - Lippincott Williams & Wilkins 2006. - July ( vol. 114 , no. 1 ). - P. 82-96 . - DOI : 10.1161 / CIRCULATIONAHA.106.176158 . - PMID 16785338 .
- ↑ Smith SC, Jackson R., Pearson TA, Fuster V., Yusuf S., Faergeman O., Wood DA, Alderman M., Horgan J., Home P., Hunn M., Grundy SM Principles for national and regional guidelines on cardiovascular disease prevention: a scientific statement from the World Heart and Stroke Forum (Eng.) // Circulation : journal. - Lippincott Williams & Wilkins 2004 .-- June ( vol. 109 , no. 25 ). - P. 3112-3121 . - DOI : 10.1161 / 01.CIR.0000133427.35111.67 . - PMID 15226228 .
- ↑ Joint WHO / FAO Expert Consultation. Diet, Nutrition and the Prevention of Chronic Diseases (WHO technical report series 916) 81–94. World Health Organization (2003). Date of treatment March 11, 2011. (unavailable link)
- ↑ Diet, Nutrition and the Prevention of Chronic Diseases . WHO (2003). - "" Table 6 Ranges of population nutrient intake goals .. Goal (% of total energy, unless otherwise stated) <...> Saturated fatty acids <10% <...> Total fat energy of at least 20% is consistent with good health. "".
- ↑ EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA). [pdf Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol] // EFSA Journal. - T. 8 , no. 3 , No. March 2010 . - DOI : 10.2903 / j.efsa.2010.1461 .
- ↑ Methodical recommendations MP 2.3.1.2432 -08 “4.2.1.2.1. Saturated Fatty Acids
- ↑ The thesis of the dangers of saturated fats is unsubstantiated . Russian service of the BBC (March 18, 2014).
- ↑ New evidence raises questions about the link between fatty acids and heart disease . University of Cambridge (March 18, 2014). Date of treatment December 7, 2017.
- ↑ Rajiv Chowdhury, et al. "Association of Dietary, Circulating, and Supplement Fatty Acids With Coronary Risk: A Systematic Review and Meta-analysis" // Ann Intern Med. 2014; 160 (6): 398-406. doi: 10.7326 / M13-1788 : “Purpose: To summarize evidence about associations between fatty acids and coronary disease .”