Saturated fatty acids
Fatty acids whose carbon chains are saturated with hydrogen (no double bond), generally solid at room temperature and found mainly in animal products and some tropical oils.
Saturated fatty acids (SFAs) are chemically stable (no double bond), which makes them solid (butter, beef fat, coconut oil) and resistant to oxidation, so good for high-temperature cooking.
Sources: fatty meats, butter, cheese, cream, palm oil and coconut oil.
A fresh angle (scientific nuance): the dogma “saturated fat = heart disease” has been considerably qualified since 2010. Not all SFAs behave the same way:
- Palmitic acid (meat): potentially unfavourable effect on LDL cholesterol
- Stearic acid (dark chocolate): neutral effect on cholesterol
- Lauric acid (coconut): raises HDL (good cholesterol)
Modern research also looks at the food matrix: SFAs in yoghurt or cheese do not have the same effect as in an industrial biscuit. This is the “matrix” concept: the whole food matters more than the isolated nutrient.
The real culprit identified is less SFAs than overall excess calories, refined sugars and trans fats. This does not mean “eat unlimited butter” (moderation is still wise), but the demonisation of SFAs has been exaggerated.