Saturated Fats (SFA)
Saturated fats are one of the main types of dietary fats. They are more solid at room temperature and generally found in animal-based foods like ghee, butter, and dairy, as well as in some tropical oils such as coconut or palm oil. The body requires a small amount of them for energy and normal function, but eating large amounts regularly can affect cholesterol levels and heart health.
Saturated fats are often referred to as SFA. Their structure has no double bonds, which makes them stable during cooking. This stability is why traditional recipes often rely on fats like ghee or coconut oil. However, for everyday health, it’s better to balance SFAs with unsaturated fats from healthier, cold-pressed oils.
SFA in Cooking Fats and Oils
Ghee, butter, coconut oil, and palm oil are rich in SFAs, making them common in many Indian kitchens. Cold-pressed oils such as olive oil and canola oil, on the other hand, are naturally low in SFAs and rich in beneficial unsaturated fats. Choosing them more often is a simple way to support better health without compromising cooking needs.
Key Health Aspects of Saturated Fats
- Provide a concentrated source of energy for the body.
- Help maintain cell structure and stability.
- Play a role in natural hormone production.
- Stay stable during frying and high-heat cooking.
- Should be consumed in moderation, as too much may raise LDL cholesterol.
Why SFA Awareness is Important in Indian Diets
Indian cuisine is delicious but often involves frying, dairy, and traditional fats that are naturally high in SFAs. While these foods are enjoyable, replacing or mixing them with cold-pressed oils low in SFAs, such as olive or canola oil, keeps the diet healthier and better balanced over time.
Types of Saturated Fatty Acids
Not all saturated fatty acids act in exactly the same way. Though they share structural stability, each has slightly different sources and dietary effects.
Lauric Acid
- Found mainly in coconut oil and palm kernel oil.
- Provides quick-burning energy for the body.
- May show antimicrobial effects, but intake should be balanced.
Palmitic Acid
- One of the most common SFAs, present in palm oil, dairy, and meats.
- Plays a role in energy storage and metabolism.
- Too much may raise cholesterol and should be eaten in control.
Stearic Acid
- Found in cocoa butter, meat, and certain dairy products.
- Unlike other SFAs, it is often considered neutral for cholesterol levels.
- Still best consumed in balance as part of a mixed diet.
Best Jivo Cold-Pressed Oils Low in Saturated Fat
While certain oils and fats are high in SFAs, Jivo offers healthier plant-based alternatives that are naturally much lower in saturated fat. These options provide essential fatty acids and antioxidants without the same cholesterol concerns, making them ideal for everyday Indian cooking.
Jivo Cold-Pressed Olive Oil
Low in saturated fat and high in heart-friendly monounsaturated fats. Perfect for salads, sautéing, and finishing dishes with a light touch of flavour.
Jivo Cold-Pressed Canola Oil
One of the lowest-SFA oils available, with a balanced mix of MUFA and PUFA. Its mild taste and cooking versatility make it suitable for frying, baking, and everyday meals.
Including small amounts of saturated fats is natural, but choosing Jivo cold-pressed oils low in SFA helps balance the diet, support better cholesterol management, and maintain long-term vitality.