The basic building blocks which go to make up the fat in foods are
called fatty acids and depending on their chemical structure they can be
described as either saturated or unsaturated. The difference between one fat
or oil and another will depend on whether it contains a lot of saturated or
unsaturated fatty acids. A food which is described as “high in saturated fat”
is mostly built up from saturated fatty acid units. Fats like lard and butter,
which are solid at room temperature contain a lot of saturated fatty acids.
More saturated fats are found in animal foods like meat and in dairy
products. Chicken, turkey, rabbit and oily fish, like herring, have fats which
are less saturated than other animal fats.
The other type of building block, the unsaturated fatty acids, can vary
between the most unsaturated (polyunsaturated) and least unsaturated
(mono-unsaturated). When people talk about a fat being “high in
polyunsaturates” it is one where there are more polyunsaturated fatty acids
than saturated ones. Oils, which are liquid at room temperature, usually have
a high level of polyunsaturated fatty acids. Margarine is made by taking
oils and changing some of the unsaturated fatty acids into saturated ones-
making a solid product. Some margarines contain just as much saturated fat
as butter. But a soft margarine is more likely to contain higher levels of
polyunsaturates.
Fats from plant sources, like nuts, are generally less saturated but two
plant oils, coconut and palm oil are highly saturated.
The chart below shows the foods that are higher and lower in saturated
fat. (*shows that the food is lower in total fat)
FOODS HIGHER IN FOODS LOWER IN
SATURATED FAT SATURATED FAT
Butter, lard, most Margarines “high in polyun-
margarines saturates”, low fat spreads
“Cooking oil” (unspecified) is Corn (maize) oil, sunflower
usually high in saturated fats oil, safflower oil, olive oil.
(coconut oil, palm oil) Fish, chicken and turkey*
Lamb, pork, beef Edam, brie* and cottage
Cheeses like cheddar cheese, fromage frais
Whole milk, cream Skimmed*, semi-skimmed milk