Animal Fat Might Not Be Bad for You

Moderate intake of saturated fat may not necessarily increase the risk of coronary heart disease. Pixel-Shot/Shutterstock

We have been led to believe that consuming saturated fat increases the risk of cardiovascular diseases, but is this really the case? There is another harmful fat hidden in many delicious foods, but it is usually overlooked.

Saturated Fat May Not Be the ‘Culprit’ of High Blood Lipids

Saturated fats from lard and coconut oil are believed to increase cholesterol levels, leading to cardiovascular diseases. Therefore, some guidelines recommend that people cut back on foods that contain saturated fat, such as red meat, cakes, and biscuits.

However, is saturated fat really bad for you?

Before diving into this, we need to understand some basics about cholesterol.

Cholesterol can be divided into high-density lipoprotein (HDL) cholesterol or good cholesterol, and low-density lipoprotein (LDL) cholesterol or bad cholesterol. The particle size of bad cholesterol can vary and can be divided into two types: small dense LDL (sdLDL) and large buoyant LDL (lbLDL).

Small dense LDL is the one that is harmful to the cardiovascular system and is more likely to cause atherosclerosis and cardiovascular disease.

Small dense LDL is more likely to cause thrombus and atherosclerosis, as it stays in the body longer than large buoyant LDL and is more susceptible to oxidation. In addition, its small particle size makes it easier to penetrate blood vessel walls. The concentration of small dense LDL is a better predictor of cardiovascular disease than the total value of bad cholesterol. According to a study published in Clinical Biochemistry, numerous studies have shown that small dense LDL is strongly associated with raised triglycerides and decreased concentrations of good cholesterol.

While saturated fat intake increases both total and bad cholesterol, it is primarily large buoyant LDL that increases. In addition, a review article in the British Medical Journal pointed out that saturated fat can increase good cholesterol and may also reduce small dense LDL. Therefore, moderate intake of saturated fat may not necessarily increase the risk of coronary heart disease.

Aeris Chen, a nutritionist with a doctorate in food science, said, “In fact, every oily food contains saturated fat, monounsaturated fat, and polyunsaturated fat; the difference is only in quantity.” She pointed out that saturated fat is neither bad nor good—it is just one type of fat found in food.

Even so, we should not consume too much saturated fat, as it may lead to an increase in small dense LDL in some people.

High levels of small dense LDL in the blood can cause thrombus and atherosclerosis. Christoph Burgstedt/Shutterstock

Vegetable Oils Are Not Necessarily Low in Saturated Fat

There is also a misconception about saturated fat—that is, it mainly exists in animal fats, while the saturated fat content in vegetable oils is relatively low. The truth is that some vegetable oils, such as coconut oil and palm oil, are surprisingly high in saturated fat.

According to the United States Department of Agriculture, every 100 grams of coconut oil contains 82.5 grams of saturated fat, 6.31 grams of monounsaturated fat, and only 1.7 grams of polyunsaturated fat. Similarly, every 100 grams of palm oil contains up to 81.5 grams of saturated fat, 11.4 grams of monounsaturated fat, and only 1.6 grams of polyunsaturated fat.

On the other hand, fats from animal sources are not necessarily high in saturated fat. For example, every 100 grams of salted butter (nearly one stick) contains 45.6 grams of saturated fat, 16.9 grams of monounsaturated fat, and 2.52 grams of polyunsaturated fat.

The saturated fat in lard is even lower. For every 100 grams of lard, there are only 39.2 grams of saturated fat, 45.1 grams of monounsaturated fat (which is slightly high), and 11.2 grams of polyunsaturated fat.

Health Benefits of Animal Fats

Some animal fats offer great health benefits. For example, lard has been documented for medicinal use in traditional Chinese medicine.

Yeh Ru-Duan, director of Jiapin Chinese Medicine Clinic in Taiwan, pointed out that lard is sweet and pungent, and slightly cold in nature. It has the effects of tonifying deficiency, nourishing the spleen and stomach, relieving constipation, and moisturizing the skin.

While all fats are “moistening,” different fats have different properties.

Due to the characteristics of lard, we do not have to worry about “heatiness,” inflammation, dry mouth, and other problems after eating it. In the past, people working in the agricultural field had physically demanding jobs and were prone to fat and protein deficiencies, so they tended to eat pork lard mixed with rice, which can provide sufficient fat and nourishment.

In contrast, beef is warm in nature but its fat has the same properties. The nature of mutton is drier and heaty, and its fat is sweet and warm. It is not suitable for people who are prone to dry mouth and tongue. Goose meat can trigger inflammation and skin allergies, so people with skin conditions are advised to avoid foods made with goose fat.

In recent years, people have often thought that animal fats are high in saturated fat and should be eaten less, but lard does not actually have the highest saturated fat content. Yeh pointed out, “Lard itself is not bad; the problem is the quantity.” The problem is that modern diets are full of saturated fat, such as all kinds of pastries, biscuits, fried foods, and desserts. Eating too much of these foods can lead to excess saturated fat, even if we choose not to eat lard.

Eating too many fried foods and desserts can lead to excess saturated fat. monticello/Shutterstock

Modern people consume too many calories and tend to have the three highs (blood pressure, cholesterol, and blood sugars), so we should pay more attention to the amount of fats consumed. Yeh mentioned that the coconut oil used in the ketogenic diet and bulletproof coffee is very high in saturated fat. She has met many patients with poor metabolism and high blood lipids who did not understand the properties of coconut oil. Yet they drank a cup of bulletproof coffee every day, which can eventually lead to hyperlipidemia.

The Worst Type of Fat: Trans Fats

Fat is one of the three macronutrients in the human diet. Saturated fat, monounsaturated fat, and polyunsaturated fat can all be taken in moderation. However, there is one type of fat we should avoid: trans fat.

Like refined carbohydrates, trans fatty acids (trans fats) will also increase the level of small dense LDL in the body, according to a clinical trial published in the American Journal of Clinical Nutrition.

There are two main sources of trans fat in food: naturally occurring trans fat and artificial trans fat.

Naturally Occurring Trans Fat

Products from ruminants (cattle and sheep), such as milk, butter, cheese, and meat, may contain small amounts of naturally occurring trans fat. These trans fats, which are synthesized by the gastrointestinal bacteria of ruminants, generally do not cause adverse health effects.

Artificial Trans Fat

Hydrogen is added to liquid vegetable oil to change its form from liquid to solid, which improves the stability of the oil and makes it more resistant to high temperatures. Such fats are found in some hydrogenated oils, margarine, vegetable shortening, etc.

Margarine contains trans fats that are harmful to the human body. Anna Hoychuk/Shutterstock

Trans fat is metabolized very slowly in the human body. Among all fats, trans fat is the most harmful to human health. Regular intake of trans fats can lower good cholesterol and increase small dense LDL, thereby increasing the risk of cardiovascular disease and other health problems. A 2021 review found that consuming 5 grams of trans fat per day increases the risk of cardiovascular disease by 29 percent.

Although many countries have established regulations in recent years to reduce or ban trans fats, this type of fat can still be found in many fried, packaged, or processed foods. They are often “fragrant, flaky, and crispy,” which include fried foods and baked goods (cakes, pie crusts, biscuits), frozen pizza, margarine, and other spreads.

It should be noted that the firmer the plant-based margarine, the more trans fat it contains. According to the American Journal of Clinical Nutrition trial, semiliquid margarine, soft margarine, and stick margarine contain about 0.6 percent, 9.4 percent, and 26.1 percent trans fat, respectively. If options are available, it is recommended to choose a softer form of plant-based margarine to reduce the trans fats intake.

Another way to avoid trans fats is to look at the ingredient list. Due to the different laws and regulations in various countries, it is more accurate to look at ingredient lists instead of the front of the packaging. For instance, some regulations stipulate that products with less than 0.5 grams of trans fat per serving can be labeled as “zero grams of trans fats.” It is recommended to avoid foods containing words like “hydrogenated,” “partially hydrogenated oil,” and “vegetable shortening.”