Saturated fats are a severe issue that concerns your health, and the recommended intake of foods containing them has been issued by many governments for years now. Such advice is widely being ignored by consumers, preferring to remain ignorant on the harsh reality of consuming saturated fats. Many are actually lobbying for such foods, saying that they’re suitable for people, no matter the intake.
Various meat products, fatty dairy, butter, cakes, and biscuits contain saturated fats. Some actually welcome and support the high daily intake of such foods. People that are on some of the popular low carb diets, such as paleo or keto, are exceeding the government recommended intake of saturated fat. The same can be said for those who are in the habit of putting a spoon of fat in their morning coffee.
Consuming more than 100 g of fatty meat, cheese or pastries will see you going over the limit as well. Various governments recommend the daily consumption of 20-30 g of such foods. Some people support a low carb, high fat system. They are accusing the low fat, high carb system of causing obesity and diabetes.
Saturated Fats – How To Consume Them And How Much
The solution is to avoid health issues by not consuming more fats, as well as saturated fats. Most health and nutrition organizations widely oppose such thinking. Some governments support a moderate fat intake coupled with average carb consumption. Not necessarily a low-fat approach then.
But the line is drawn on the intake of saturated fat, keeping it as low as possible, with a recommended 5-10 percent of one’s diet. A few such examples are:
- 2.5 tablespoons of butter
- Four sausages
- Quarter pound cheeseburger
- 4 tablespoons of double cream
Replacing saturated fats with something else is a good idea. The solution is moving towards unsaturated fat, as it has been found to have health benefits. The best sources for this type of healthy fat are vegetal in nature. But here are some examples:
- Olive oil and olives
- Nuts and seeds
- Salmon and mackerel