Saturated vs. Unsaturated fat: What’s the better choice? 

Dahyun Kim

September 5, 2025

Fat is an essential nutrient for our body to function properly. It is a type of lipid consisting of 2 fatty acids and one glycerol, bonded through an ester bond. People often conceive fat as a low-priority nutrient—especially when on a calorie deficit or a diet. However, it is a mistake that will lead to an unbalance in the body and potentially harm the functions of overall daily activities. Fat has various roles in our body, such as storing energy, cushioning organs, insulating the body against other elements, supporting the growth of cells, and more. They are high in calories and nutrient-dense; therefore, it is very important to be mindful of the daily intake. 

Fats are divided into four main types: saturated fat, trans fat, monounsaturated fat, and polyunsaturated fat. The saturation of fat can be broadly divided into two types: saturated and unsaturated. Saturated fats are typically solid at room temperature. They have a linear structure, thus being really dense with each other, making it harder for the body to break down the fat when digesting. Unsaturated fat, on the other hand, is typically in liquid form at room temperature. It has a structure with a bent end and, therefore, is less dense than saturated fat, making it easier to break down when digesting. Saturated fat is the only saturated fat among the four, and monounsaturated fat, polyunsaturated fat are unsaturated fats and trans fat are unsaturated fats that function like saturated fat. 

What are some types of each of the fats and the benefits to our body?

Just because saturated fats are harder to break apart does not mean it is always unhealthy to consume. According to the American Heart Association, foods that contain saturated fats are: beef, lamb, pork, poultry, beef fat (tallow), butter, lard and cream, cheese, ice cream, coconut, palm oil, and some baked and fried foods. Although it is good to replace saturated fats with other substitutes, if the saturated fat is limited to under 6% of the total calories consumed in a day, it will not cause great harm to one's body but rather give it the good nutrients from the food such as protein from meats. 

Unsaturated fats are more beneficial to our health, therefore lots of studies and doctors suggest consuming unsaturated fats for fats. Food with unsaturated fat includes olive oil, avocado, salmon, nuts (almonds, walnuts, pine nuts), tuna, sunflower seeds, and tuna. The unsaturated fat, according to the Cleveland Clinic, will lower the “bad” cholesterol in your body and help your body maintain balanced health. 

Going back to the questions of saturated fat vs. unsaturated fat, the final answer is: consume unsaturated fat.

However, at the end of the day, consuming too much fat can lead to potential diseases such as type 2 diabetes, cardiovascular disease, various cancers and other minor health problems. It is always important to keep in mind fo the amount of each food you consume, whether it is healthy or not.