Saturated Fat
Saturated fats are often solid at room temperature, think butter and coconut oil. While saturated fat typically gets a bad rap, shorter chain saturated fatty acids can offer some health benefits. Additionally, saturated fatty acids with 10 carbons or less have not been shown to demonstrate any effect on cholesterol levels.
Fat is often categorized by its’ length. The smallest of the saturated fats is short chain fatty acids (SCFAs), structures that are just 2-4 carbons long.
There are 3 types of SCFAs:
acetic acid (found in vinegar)
propionic acid
butyric acid
One of the most important of these is butyric acid, which gets converted into butyrate. What makes butyrate so special is that it is the preferred fuel source for colon cells, thereby promoting GI health. Butyrate also crosses the blood brain barrier and activates the vagus nerve, which plays a role in digestion. Butyrate also helps to ward off cancer cells. Butyrate is present in butter and ghee in small amounts. However, your beneficial gut microbes also produce this wonderful fuel when provided with a healthy dose of fiber. Challenge yourself to include more of these foods which will encourage butyrate production: whole grains, legumes, dandelion greens, garlic, and mushrooms.
MCT or medium chain triglycerides range from 6-12 combined carbons. MCT is unique because unlike other fats, it does not require lipase (enzyme for fat digestion), bile salts or carnitine for absorption. This requires less effort from the gallbladder. They also bypass the liver in digestion, making them easily absorbable. MCTs can also become a quicker dietary source of ketones. Ketones help boost mitochondrial function and cognition. Emerging research suggests that 2 tbsp of MCT oil or powder per day may promote weight loss. In mice models, butyrate was shown to improve insulin sensitivity. Additionally, aprylic and capric acid may be effective in reducing candida albicans, a disease-causing yeast. Caprylic acid can be found in goat cheese, coconut oil, and palm oil (which is not recommended due to lack of sustainability). To use this product in oil form, ensure the cooking temperature stays below its smoke point, 320 degrees. You might have heard about bulletproof coffee. That is one-way popular way to enjoy MCTs. It also goes great in a salad dressing or in a gazpacho.
Long chain and very long chain fatty acids are found in our fat, meat, and shortening. These are the saturated fats that should be limited to no more than 10% of your total caloric intake or about 22g on a 2,000 calories diet. In excess, these may have negative effects on cholesterol levels to varying degrees.
