The chemical make up of saturated fats is in such a way that the carbon atoms are saturated with hydrogen atoms. Their constitution is such that they remain solid in room temperature. Health associations recommend that in our daily diet saturated fats should contain only less than seven per cent of the total calories. This means that if our daily need of calories come to 2000, only 140 in it should be contributed by saturated fats.
The main suppliers of saturated fats include animal products such as cheese, red meat, ice cream and butter. Coconut oil, cocoa butter, palm oil and palm kernel oil are the plant-based providers of saturated fats. It is hard to avoid the plant-based fat content from our diet since it is present in many of our favourite choices. For example, cocoa butter is a main ingredient of chocolate. Coconut oil and palm oil make their presence known in cookies, non-diary cake toppings and coffee creamers.
The easiest way to reduce the consumption of saturated fat in our diet is to substitute full-fat versions of milk and diary products with low–fat or even fat-free food materials. Stripping the poultry of their skin reduces fat to a huge extent. Opting fish instead of meat is also another healthy step. If coconut and palm oils can be substituted with olive and such other liquid vegetable oils, saturated fat content can be considerably reduced. Go for fresh veggies and fruits instead of fried and baked snacks. Instead of fat-rich toppings, creams and sauces, food can be deliciously flavoured with spices and herbs.
Foodstuffs with high saturated fats in it shoot up the level of cholesterol in the blood. Increased blood cholesterol level makes us prone to coronary ailments, apart from heart attack and stoke. So, beware of saturated fat in food for they are silent killers.