274 OLIVE OILS AND HEALTH • SATURATED LIPID/S or SATURATED FAT/S; SATURATED -lipids-; SATURATED -fats- (similar terms referring to the same concept) (to understand saturated fatty acid nomenclature and structure concepts consult “Fatty acids” in “CONCEPTS”, the first section of this topic (“LIPIDS”). Saturated lipids are lipids whose fatty acids lack double bonds between the carbon (C) atoms in their chains, meaning that the carbon atoms are fully saturated with hydrogen. In other words, the bonds between carbon atoms are single, unlike in unsaturated fatty acids, which contain one or more double bonds. These fatty acids generally have linear chains with an even number of carbon atoms. Unlike unsaturated fats, saturated fats have higher melting points, so they are typically solid at room temperature. Saturated fatty acids come from both endogenous synthesis (produced by the body) and dietary sources. They are more commonly found in foods of animal origin but also occur in significant amounts in certain plant-based foods such as coconut and palm oils. Olive oil also contains saturated fatty acids, the most abundant being palmitic acid (C16:0 -saturated-), which represents between 7.5% and 20% of the total fatty acid content. In olive oil, the most abundant fatty acid is oleic acid (C18:1 -monounsaturated ω-9-), which ranges from 55% to 83%, followed by linoleic acid (C18:2 -polyunsaturated ω-6-): 3.5%–21%, alpha-linolenic acid (C18:3 -polyunsaturated ω-3-): up to 1.5%, along with traces of other fatty acids. The fatty acid composition of olive oil varies depending on its origin and manufacturing process. Foods typically high in saturated fats include butter, cheese, milk, red meat, and processed meats such as sausages. In Europe, these foods account for approximately 70% to 80% of the average daily intake of saturated fatty acids. The most common saturated fatty acids in the diet are long-chain types, particularly lauric (C12:0), myristic (C14:0), palmitic (C16:0), and stearic (C18:0) acids. In contrast, short-chain fatty acids (2 to 6 carbon atoms) are produced in the gastrointestinal tract, especially in the colon, through the fermentation of dietary fibre by the intestinal microbiota. A characteristic example of a short-chain fatty acid is butyric acid (C4:0). Saturated lipids are not considered a healthy type of fat, and it is therefore recommended to limit their intake in the diet. The intake of saturated fats is particularly high in Western countries. It is advisable not to exceed 7% of total energy intake from saturated fats. Their negative effects on cardiovascular disease and lipid profile are discussed in more detail later. There is also consistent evidence of their harmful effects on cancer. The most significant findings come from the EPIC study (“European Prospective Investigation into Cancer and Nutrition”, coordinated by the WHO International Agency for Research on Cancer), and from the World Cancer Research Foundation (WCRF). EPIC is the largest prospective multicentre epidemiological study of its kind worldwide, involving 519,978 individuals (366,521 of whom were women). The data show that high saturated fat consumption increases the risk of breast cancer and is also associated with intestinal cancer. A review by the WCRF concluded that foods containing animal fat are linked to colorectal cancer. In all cases, total fat consumption showed the strongest association with cancer.
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