It is the most dense source of calories, providing more than twice the calories of carbohydrates or protein. Fat spares protein so that protein can be used to build and repair tissue instead of being used for energy. Saturated fats are found in meat with fat and whole-milk dairy products and vegetable fats such as coconut and palm oils. Common oils such as canola, safflower, corn, and olive oil contain all three types of fat. These oils all have the same amount of fat and calories.
Canola oil has the lowest amount of saturated fat.
Besides its health benefits, fat helps satisfy your appetite, Scott says. People like the taste of fat. Fat slows down the rate at which food leaves the stomach and produces a feeling of fullness after a meal. Although ingredients such as egg yolk, sour cream, and cream cheese may be satisfying, they are also high in saturated fat. The key is moderation.