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Quick takeaways
- Saturated fats, found in animal products and tropical oils, have no double bonds and are associated with increased risk of diseases and mortality, suggesting the need to reduce intake and consider the food source.
- Swapping saturated fats with refined carbohydrates has no favorable health effects, while replacing saturated fats with mono or poly unsaturated fats, such as olive oil and nuts, has been associated with better health outcomes.
Deep dives
Different types of fats and their properties
Fats can differ in terms of the length of their molecules and the number of double bonds. Mono unsaturated fats, found in olive oil and most vegetable oils, have one double bond and are linked to lower cholesterol levels and chronic disease. Poly unsaturated fats like omega-3 and omega-6, found in vegetable oils and oily fish, have more than one double bond and are essential for various biological functions. Saturated fats have no double bonds and are found in animal products and tropical oils.
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