Top 4 Sources of Saturated Fats (besides meat)

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Top 4 Sources of Saturated Fats (besides meat) - Thomas DeLauer


Saturated Fat Benefits

Our brains are composed of 60% fat and the majority of the fat in the brain is saturated

Saturated fat acts as the insulation coating for your nervous system - when you lack this insulation you become more susceptible to external and internal stress

Specifically, the myelin sheath that surrounds the nerves in the brain and ensures their proper function is also largely made of saturated fat and cholesterol

Saturated fats can reduce levels of lipoprotein(a), a known risk factor for cardiovascular disease - has a high affinity for the arterial wall and displays many athero-thrombogenic properties

Saturated fat is also necessary for calcium to be effectively incorporated into bone - without it, you’ll have poor bone density and be at risk for degeneration

Coconut Oil (1 tbsp = 14g of Total Fat, 12g of Saturated Fat)

Coconut oil also contains a small amount of Caproic Acid (C6), about 6% Caprylic Acid (C8) and about 10% Capric Acid (C10) with the main saturated fatty acid being Lauric Acid

When lauric acid is converted to monolaurin, which acts as a bacteria-killer - it has the ability to kill a wide range of harmful pathogen hosts in the body, making it an effective way to help treat or prevent infections, viruses, digestive disorders and chronic diseases

Palm Oil (1 tbsp = 14g of Total Fat, 7g of Saturated Fat)

Palm oil comes from the fleshy fruit of oil palms - the main type of saturated fat found in palm oil is palmitic acid, which contributes 44% of its calories

Palmitic acid has historically been depicted as 'unhealthy, but a review published in Frontiers in Physiology looked at the role it plays in human health

Palmitic acid has a critical role in cellular membrane functionality by affecting their 'flexibility' and permeability and it forms reversible links to cell membrane proteins, thus being involved in regulating the 'traffic' of molecules in and out of cells and inter cells 'communication'

Palmitic acid is then the precursor of PEA, a compound produced by our body with neuroprotective, anti-inflammatory and analgesic activities

Palmitic acid is also a component of the pulmonary surfactant, a 'lubricant' essential during breathing and produced by the lungs to protect them from injuries and infections.



Note on Palm Kernel Oil (1 tbsp = 14g of Total Fat, 11g of Saturated Fat)

Both come from palm trees, but palm oil comes from the palm fruit, while palm kernel oil is extracted from the palm seed

Over 80% of the fat in palm kernel oil is saturated, whereas only ~ 50% of palm oil is, making it easier on arteries

Palm oil's reddish or golden color is a clue that it also contains a fair amount of heart-healthy carotenoids

Pili Nuts - (1 oz = 22g of Total Fat, 9g Saturated Fat)

*Most nuts are very low in saturated fat, the next highest is macadamias which have 3.5 per one ounce

Keto Classic - 1 packet = 20g of Total Fat, 12g Saturated Fat

Contains roughly 33% palmitic acid and 11% stearic acid - explained above and below



Additional

Also contains oleic acid treatment increases levels of cyclic adenosine monophosphate (cAMP) that turns on protein kinase A activity, which then upregulates fat burning

Contains manganese as well, which is a constituent of the enzyme, pyruvate carboxylase, which plays an important role in gluconeogenesis: converts pyruvate into glucose for subsequent use



Cacoa/cocoa Butter - (1 tbsp = 14g of Total Fat, 8g of Saturated Fat)

Contains the saturated fat stearic acid - a study from Nature Communications found that

Stearic acid ingestion rapidly and robustly causes mitochondrial fusion in people

Stearic acid stearoylates TFR1, thereby inhibiting its activation of JNK signalling - this leads to reduced ubiquitination of mitofusin via HUWE1, thereby promoting mitochondrial fusion and function

This also causes a drop in circulating long-chain acylcarnitines, suggesting increased fatty acid beta-oxidation

Additionally, stearic acid is partly converted to oleic acid (roughly 14%)

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