Nutrition Fundamentals #7 – What Are Saturated Fats and How Do They Affect Health?

October 8, 2025

Saturated fats are a type of dietary fat that has long been associated with heart health and cholesterol levels. While fat is an essential nutrient, the type of fat matters — and saturated fats should be consumed in moderation.

For restaurants, cafés, and food professionals in the HoReCa industry, understanding how saturated fats affect health is essential for menu planning, nutritional transparency, and customer trust.

What Are Saturated Fats?

Saturated fats are solid at room temperature and typically found in animal products and certain tropical oils. Their chemical structure contains no double bonds between carbon atoms, which is what makes them more stable and solid.

Common sources of saturated fats include:

Butter and lard
Fatty cuts of meat
Cheese and full-fat dairy products
Processed foods and baked goods
Coconut oil and palm oil

How Do Saturated Fats Affect Health?

Excessive intake of saturated fats has been linked to an increase in LDL cholesterol (the “bad” cholesterol), which can raise the risk of:

Heart disease
Stroke
Atherosclerosis (narrowing of the arteries)

That said, not all saturated fats are equal, and recent research suggests that moderate consumption as part of a balanced diet may not be as harmful as once believed. However, most health authorities still recommend limiting saturated fat intake to reduce cardiovascular risk.

How Much Saturated Fat Is Recommended?

The World Health Organization (WHO) and other health bodies recommend that less than 10% of total daily caloriescome from saturated fats.

For a 2,000 kcal/day diet, that’s no more than 20 grams of saturated fat per day.

Replacing Saturated Fats in Recipes

Reducing saturated fat in meals doesn’t mean sacrificing flavor. Food professionals can:

Use olive oil or canola oil instead of butter
Offer lean meat instead of fatty cuts
Choose low-fat dairy products
Bake or grill instead of frying
Reduce the use of heavy creams and processed fats

These simple substitutions can make a big nutritional difference without compromising on taste or quality.

Why This Matters in HoReCa

More and more customers care about the nutritional profile of their meals. Labeling saturated fat content in dishes — or offering lower-saturated fat alternatives — helps:

Cater to heart-conscious diners
Comply with national or EU labeling regulations
Build a healthier, more transparent brand image

With Nutri-Scheme – https://nutri-scheme.com, you can track not only total fat content, but also saturated fats per portion — and display them directly on your digital menu, helping customers make informed decisions.