Daily Limit of Saturated Fats Consumption
The American Heart Association (AHA) and government guidelines advise that less than 6% of your daily calories should come from saturated fat to reduce the risk of heart disease[1]. This limit is also in line with the AHA's recommendation for a dietary pattern that takes 5-6% of daily calories from saturated fat[2].
For a 2,000-calorie-per-day diet, this means that no more than 120 calories should come from saturated fat, which equates to about 13 grams (g) of saturated fat per day. If someone adheres to the government advice of a maximum of 10% of calories from saturated fat, they should eat no more than 22 g of saturated fat each day on a 2,000-calorie-per-day diet[2].
Several food and beverage sources contribute to saturated fat intake. Sandwiches such as burritos, hot dogs, and burgers account for 19% of people's saturated fat intake[3]. Common sources in the typical American diet include dishes such as spaghetti and meatballs, casseroles, and quesadillas that contain dairy, meat, and grains in forms that are not nutrient dense. Desserts and sweet snacks account for 11% of people's saturated fat intake[3].
The AHA suggests consuming one egg or two egg whites per day for people who eat them as part of a healthy diet[4]. An average egg contains about 4.6 g of total fat, with only a quarter being saturated fat[5].
It's important to note that fats are one of three essential macronutrient groups, along with carbohydrates and protein. Eating fat is essential for both the brain and the body to function correctly. However, the effect of saturated fats on cholesterol levels and how this may lead to heart disease is currently controversial[6].
There is strong evidence to suggest that replacing saturated fats with polyunsaturated fats lowers low-density lipoprotein cholesterol and reduces the risk of heart disease[7]. Using polyunsaturated vegetable oils instead of saturated fats for cooking and spreading can be beneficial for cholesterol levels and reducing the risk of heart disease.
A bacon, egg, and cheese biscuit from a fast food restaurant would contribute significantly to this daily saturated fat limit. It's crucial to be mindful of the sources of saturated fat in our diets and make conscious choices to maintain a healthy heart.
Despite some ongoing debates, it's generally agreed that people should keep their saturated fat intake to under 10% of their daily calories to reduce the risk of chronic conditions[2][6]. A 2020 study showed no association between several foods rich in saturated fats - such as whole fat dairy, dark chocolate, and unprocessed meat - and a higher cardiovascular or diabetes risk[8]. However, more research is needed to fully understand the health risks of saturated fat.
[1] American Heart Association. (2021). Saturated and Trans Fats. [online] Available at: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-and-trans-fats
[2] U.S. Department of Agriculture and U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020-2025. [online] Available at: https://www.dietaryguidelines.gov/
[3] Centers for Disease Control and Prevention. (2021). Saturated Fat. [online] Available at: https://www.cdc.gov/nutrition/everyone/basics/fats.html
[4] American Heart Association. (2021). Eggs. [online] Available at: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/eggs
[5] United States Department of Agriculture. (2021). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/nutrients
[6] Harvard T.H. Chan School of Public Health. (2021). Saturated Fats. [online] Available at: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats/types-of-fat/saturated-fats/
[7] American Heart Association. (2021). Polyunsaturated Fats. [online] Available at: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/polyunsaturated-fats
[8] de Oliveira Otto, M.C., et al. (2020). Associations of dietary factors with mortality and incidence of cardiovascular disease and type 2 diabetes in the SUN Project: a prospective cohort study. [online] Available at: https://www.bmj.com/content/370/bmj.m3647
- In line with the American Heart Association (AHA) and government guidelines, a dietary pattern should take no more than 5-6% of daily calories from saturated fat to reduce the risk of heart disease.
- The science of health-and-wellness indicates that replacing saturated fats with polyunsaturated fats can lower low-density lipoprotein cholesterol and reduce the risk of heart disease.
- Foods such as bacon, egg, and cheese biscuits from fast food restaurants can contribute significantly to the daily limit of saturated fat intake.
- A 2020 study suggested no association between several foods rich in saturated fats, like whole fat dairy, dark chocolate, and unprocessed meat, and a higher cardiovascular or diabetes risk, but more research is needed to fully understand the health risks of saturated fat.
