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Saturated Fats

Also indexed as: Beef Tallow, Coconut Oil, Lard, Palm Kernel Oil, Palm Oil, Tropical Oils

Saturated fats, such as butter, are typically solid at room temperature.

Saturated fats contain large amounts of saturated fatty acids. Saturated fatty acids are so named because they are “saturated” with hydrogen, meaning they have only single bonds between carbon atoms, leaving no room in their chemical structure for additional hydrogen atoms. Saturated fats are typically solid at room temperature.

Varieties

Butter

Butter is a smooth, fatty substance made by churning cream (most often the cream from cow’s milk). The churning causes the fat in the cream to separate from the liquid, which produces butter. The remaining liquid is known as buttermilk.

Ghee

Ghee is the traditional Sanskrit word for clarified butter (e.g., butter that has the milk solids and water removed). Having no milk solids, ghee has a longer shelf life and can be heated to much higher temperatures than butter without burning.

Coconut and palm oils

Coconut and palm oil are called the “tropical fats.” These oils contain a significant amount of the saturated fatty acid, palmitic acid. Coconut and palm oils are staples in the traditional diet of the Polynesian countries, where they are eaten in their natural state. However, in the United States, these oils are used primarily in the manufacturing of processed foods, and are not readily available for use in home-food preparation.

Lard and beef tallow

Lard and beef tallow are the fats derived from pigs and cows, respectively. These products are used in food manufacturing and, to a lesser extent, in home-food preparation.

Buying and storing tips

Butter is usually purchased in foil-like packaging that protects it from light, the absorption of odors, moisture loss, and discoloration. Butter may be stored in its original package in the refrigerator for 2 to 3 months. Butter can also be frozen, but it begins to lose some of its flavor after about 6 months. Ghee is traditionally kept, sometimes for months, without refrigeration. Nevertheless, homemade ghee is best stored in the refrigerator.

Availability

Salted, unsalted, and whipped butter is available in all grocery stores. Most natural food stores and some grocery stores carry organic varieties. Ghee is available from Indian foods stores and some natural foods stores. Lard and beef tallow may be ordered through some restaurant suppliers and specialty distributors.

Preparation, uses, and tips

Butter is a staple in many countries. It is used daily by many people as a spread on toast, bread, and sandwiches. In cooking, it is a key ingredient in sauces, pastries, creams, and soups. Flavored butters, containing garlic, herbs, lemon, and/or nuts, are used to season seafood, vegetables, and potatoes. Butter (with the exception of ghee) should never be cooked at high temperatures, as it burns easily.

Nutritional Highlights

Butter, 1 tsp butter (5g)
Calories: 45
Protein: 0.4g
Carbohydrate: 0.0g
Total Fat: 5.0g
Fiber: 0.0g

Lard, 1 Tbsp lard (13g)
Calories: 115
Protein: 0.0g
Carbohydrate: 0.0g
Total Fat: 2.8g
Fiber: 0.0g

Ghee, 1 tsp ghee
Calories: 45
Protein: 0.0g
Carbohydrate: 0.0g
Total Fat: 5.0g
Fiber: 0.0g

Health benefits and concerns

High cholesterol

People with high cholesterol are commonly advised to reduce their consumption of dietary cholesterol and saturated fats. Despite the links between saturated fat intake and blood cholesterol levels, not every person responds to appropriate dietary changes with a drop in cholesterol. A subgroup of people with elevated cholesterol who have what researchers call “large LDL particles” has been reported to have no response to even dramatic reductions in dietary fat. People who significantly reduce intake of animal fats for several months, but do not see a significant reduction in cholesterol levels, should discuss other approaches to lowering cholesterol with a doctor.

High homocysteine

People with high homocysteine levels are typically advised to reduce their consumption of processed foods, meat, and saturated fats, because these dietary changes lower the risk of heart disease.

Ulcerative colitis (UC)

In one study, people with a high intake of animal fat and cholesterol had a four-fold increase in risk of UC, compared with people who consumed lower amounts of these fats. Another study found that ingestion of certain high-fat foods (particularly margarine) was associated with increased risk of UC. Although these associations do not prove cause-and-effect, reducing one’s intake of animal fats is often recommended as a means of improving overall health.

Health benefits and concerns for fats and oils
Many health benefits and concerns associated with this food are applicable to other fats and oils. Read about health benefits and concerns for fats and oils for a full description.