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Saturated Fat Vs Unsaturated Fat: What’s the Difference?

When it comes to keeping one’s body healthy, all we require is healthy food and nutrition. Generally, health experts and nutritionists are the best to take nutrition advice from them. Many health experts believe unsaturated fat to be a little better and more beneficial than saturated fat. Everyone knows how beneficial unsaturated fat is, and it plays a key role in keeping general health in good condition. The contribution of saturated fat still remains disputed in the debate of which one is better, saturated or unsaturated fat, as fat plays a significant role in making or breaking the health game. Therefore, in this blog, let’s further figure out the important point of saturated vs. unsaturated fat.

What is Saturated Fat?

Saturated fats are referred to as saturated due to their chemical structure. Generally, all types of fat found in food are made from a bond of molecules of carbon, hydrogen and oxygen. They share a strong bond of hydrogen atoms when talking about saturated fat. This clearly means they have a high number of hydrogen atoms in them. Therefore there are no chances of a double bond in their chemical structure. Saturated fats are like butter; they become solid when kept at room temperature.

What is Unsaturated Fat?

Unsaturated fats are those that contain one or two, or three double bonds between the molecules. They are further categorised into two sub-divisions.

Monounsaturated Fats – This type of fat carries only one double bond of molecule in their structure. The monosaturated fats turn into a liquid form when it comes to room temperature. The fats include canola oil and olive oil under this category.

Polyunsaturated Fats – this fat type carries double or triple molecule bonds in their structure. Like monosaturated fats, polyunsaturated fat also comes in liquid form when it comes in contact with room temperature. This type of fat is contained in sunflower oil, coconut oil, etc.

Saturated Vs Unsaturated Fat: Facts to Know

A small portion of fat is necessary to maintain a healthy and balanced diet. Many believe you must cut down your fat consumption to stay fit. But this is partially correct. Fat consumption is necessary for a healthy body. In an average human, the fat requirement is 25-30% on a daily basis to keep health in check. Saturated fats protect the heart and lower the risk of heart strokes, on the other hand, unsaturated fat improves the cholesterol level in the blood, eases inflammation, etc. to know in detail which type of fat is better saturated vs unsaturated? Let’s find out which saturated vs unsaturated fatty acids are beneficial.

Difference Between Saturated and Unsaturated Fat


Saturated Fat

  • It makes the bone stronger
  • Good for liver health
  • Maintains brain health
  • Improves immune system
  • It makes the nervous system healthy.

Unsaturated Fat

  • Supports cell growth
  • Improves nutrient absorption 
  • Boosts good cholesterol level
  • Lowers the risk of heart disease
  • Reduces the risk of premature death

Found in

Saturated Fat

  • Plant oil – coconut oil, palm oil, palm kernel oil, etc.
  • Animal meat – beef, pork, poultry, etc.
  • Dairy products – whole milk and yoghurt, cheese etc.

Unsaturated Fat

  • Plant oil – olive oil, peanut oil, canola oil, etc.
  • Animal meat – Chicken, pork, beef
  • Dairy products – whole milk, curd, etc


Saturated and unsaturated fats both are beneficial for health in their own way. People often get confused about which is better saturated or unsaturated fat. After going through every aspect, we have come to a verdict that each of the fatty acids has benefits and nutrition of their own kind. Our body needs 25 – 30% fat requirement in the body to keep the body working efficiently. We must decide and take accordingly, as per the body’s need and necessity.

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