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  • Writer's pictureJulien Chamoun

Saturated Fat vs Unsaturated Fat: What's the Difference?

In this article we are going to outline the differences between saturated fats and unsaturated fats. These two types of fats have distinct effects on your health, and knowing the contrast can guide you towards making healthier food choices.


Starting with saturated fats: Think of these as the "less healthy" fats. They're usually solid at room temperature and are often found in foods like butter, cheese, and red meat. Eating too much saturated fat can raise your "bad" cholesterol levels, which can increase the risk of heart disease. The carnivore diet has gained popularity over the years, but it will often put someone at risk for elevated cholesterol due to high consumption of saturated fats. It is essential to limit your intake of saturated fats and replace them with unsaturated fats.


Unsaturated fats are where most of your fat intake should come from. These fats are typically found in liquid form and come in two primary types: monounsaturated and polyunsaturated fats. Foods like olive oil, avocados, and nuts are rich in monounsaturated fats, which can help lower your "bad" cholesterol levels while keeping your "good" cholesterol in check. Polyunsaturated fats, found in fatty fish, flaxseeds, and walnuts, contain omega-3 and omega-6 fatty acids that are excellent for your heart and brain health.


Choosing the right fats can have a big impact on your overall health. Reducing saturated fats and replacing them with unsaturated fats can lower your risk of heart disease and improve your overall well-being. Aim to keep saturated fat at no more than 10% of your total calories. If eating 2000 calories, eat a max of 200 calories, or 22g of saturated fat per day. Remember, it's not about cutting out all fats, it's about balance!



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