The benefits and harms of saturated fatty acids

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

This topic has gained its popularity relatively recently - since the time when humanity began strenuously striving for harmony. It was then that they started talking about the benefits and harms of fats. Researchers classify them based on the chemical formula based on the presence of double bonds. The presence or absence of the latter makes it possible to divide fatty acids into two large groups: unsaturated and saturated.

A lot has been written about the properties of each of them, and it is believed that the first one belongs to he althy fats, but the second one is not. It is fundamentally wrong to confirm the truth of this conclusion unequivocally or to refute it. Any natural element is important for the full development of man. In other words, let's try to figure out what is the benefit and is there any harm from eating saturated fatty acids.

Features of the chemical formula

If approached in terms of their molecular structure, then the right step would be to turn to science for help. First, remembering chemistry, we note that fatty acids are inherently hydrocarbon compounds, and their atomic structure is formed in the form of a chain. The second is that carbon atoms are tetravalent. And at the end of the chain, they are connected to three particles of hydrogen and one carbon. In the middle they are surrounded by two atoms of carbon and hydrogen. As you can see, the chain is completely filled - there is no possibility to attach at least one more hydrogen particle.

Saturated fatty acids are best represented by the formula. These are substances whose molecules are a carbon chain, in their chemical structure they are simpler than other fats and contain a pair of carbon atoms. They get their name on the basis of a system of saturated hydrocarbons with a certain chain length. General formula:

CH3-(CH2)n-COOH

Some properties of these compounds are characterized by such an indicator as the melting point. They are also divided into types: high molecular weight and low molecular weight. The former have a solid consistency, the latter are liquid, the higher the molar mass, the greater the temperature at which they melt.

Saturated fatty acids are also called monobasic, due to the fact that in their structure there are no double bonds between adjacent carbon atoms. This leads to the fact that their reactivity decreases - it is more difficult for the human body to break them down, and this process, accordingly, takes more energy.

Features

The most prominent representative and perhaps the most famous saturated fatty acid is palmitic, or as it is also called, hexadecanoic. Its molecule contains 16 atomscarbon (C16:0) and not a single double bond. About 30-35 percent of it is contained in human lipids. This is one of the main types of saturated acids found in bacteria. It is also present in the fats of various animals and a number of plants, for example, in the notorious palm oil.

Stearic and arachidic saturated fatty acids are characterized by a large number of carbon atoms, the formulas of which include 18 and 20, respectively. ten %. Arachinic, or - in accordance with its systematic name - eicosan, is found in butter and peanut butter.

All these substances are macromolecular compounds and solid in their consistency.

"Rich" foods

Today it's hard to imagine a modern kitchen without them. Limit fatty acids are found in products of both animal and vegetable origin. However, comparing their content in both groups, it should be noted that in the first case their percentage is higher than in the second.

The list of foods high in saturated fat includes all meat products: pork, beef, lamb and various types of poultry. The group of dairy products can also boast of their presence: ice cream, sour cream, butter, and milk itself can also be attributed here. Also, limiting fats are found in some types of vegetable oils:palm and coconut.

A little about artificial products

The group of saturated fatty acids also includes such an “achievement” of the modern food industry as trans fats. They are obtained by hydrogenation of vegetable oils. The essence of the process is that liquid vegetable oil under pressure and at temperatures up to 200 degrees is subjected to the active influence of hydrogen gas. As a result, a new product is obtained - hydrogenated, having a distorted type of molecular structure. There are no compounds of this kind in the natural environment. The purpose of this transformation is not intended to benefit human he alth at all, but is driven by the desire to obtain a “convenient” solid product that enhances taste, with good texture and long shelf life.

The role of saturated fatty acids in the functioning of the human body

The biological function assigned to these compounds is to supply the body with energy. Their plant representatives are raw materials used by the body to form cell membranes, as well as a source of biological substances that are actively involved in the processes of tissue regulation. This is especially true due to the increased risk of developing malignant tumors in recent years. Saturated fatty acids are involved in the synthesis of hormones, the absorption of vitamins and various trace elements. Reducing their intake can negatively affect a man's he alth, as they are involved in the production of testosterone.

Benefit orthe harm of saturated fat

The question of their harm remains open, since no direct connection with the occurrence of diseases has been identified. However, there is an assumption that excessive consumption increases the risk of a number of dangerous diseases.

What can be said in defense of fatty acids

For quite a long time, saturated foods have been "accused of involvement" in the increase in the level of bad cholesterol in the blood. Modern dietology justified them by establishing that the presence of palmitic acid in meat and stearic acid in dairy products in itself does not in any way affect the indicator of "bad" cholesterol. Carbohydrates were recognized as the culprit for its increase. As long as their content is low, fatty acids are not harmful.

It has also been found that reducing carbohydrate intake while increasing the amount of "saturated" foods consumed even leads to a slight increase in "good" cholesterol, which indicates their benefits.

It should be noted here that at a certain stage of a person's life, this type of saturated fatty acids becomes simply necessary. It is known that mother's breast milk is rich in them and is a complete nutrition for the newborn. Therefore, for children and people with poor he alth, the use of such products can be beneficial.

In what cases can they harm

If the daily intake of carbohydrates is more than 4 grams per kilogram of body weight, then you can observe how saturated fatty acids negatively affect he alth. Examplesconfirming this fact: palmitic, which is found in meat, provokes a decrease in insulin activity, stearic, present in dairy products, actively contributes to the formation of subcutaneous fat deposits and negatively affects the cardiovascular system.

Here we can conclude that increasing the consumption of carbohydrates can make "saturated" foods unhe althy.

Delicious he alth threat

Describing "naturally produced" saturated fatty acids, the harm of which has not been proven, one should also remember about artificial - hydrogenated, obtained by forced saturation of vegetable fats with hydrogen.

This should include margarine, which, largely due to its low cost, is actively used: in the production of various confectionery products, various semi-finished products and in catering places for cooking. The use of this product and its derivatives does not bring anything good for he alth. Moreover, it provokes the occurrence of such serious diseases as diabetes, cancer, coronary heart disease, blockage of blood vessels.