Eating too many saturated fats can raise your blood cholesterol and increase your risk for heart disease and stroke. While our bodies need some saturated fat, most health experts recommend limiting saturated fat intake to no more than 10% of your total daily calories. In this article we talk about 10 food sources high in immersed fats you should restrict eating.
1. Pizza
Pizza often gets a bad rap for being unhealthy, but that’s not always fair. A veggie pizza with a thin whole wheat crust can make for a balanced meal. However, most traditional pizza is high in saturated fat due to ingredients like pepperoni, sausage, bacon, extra cheese, and a thick, buttery crust. Just one slice of a meat-topped pizza can contain around 5-10 grams of saturated fat.
Try making pizza healthier by loading up on veggie toppings, choosing reduced-fat cheese, and opting for a thin, whole grain crust. Or occasionally treat yourself to just one slice of your favorite pizza.
2. Full-Fat Dairy Products
Milk, yogurt, cheese, butter and ice cream tend to be major sources of saturated fats in the average American’s diet. For example, one cup of whole milk contains almost 5 grams of saturated fat, which is a quarter of the daily value. Switching from whole milk products to low-fat or nonfat dairy options is an easy way to slash your saturated fat intake. Non-dairy alternatives like almond milk and coconut yogurt also contain no saturated fat in most cases.
3. Fatty Meats
Red meats, processed meats and dark poultry meat are all high in saturated fats. For instance, a 3-ounce serving of prime rib contains 5 grams of saturated fat. Meanwhile bacon, sausage, hot dogs, salami bologna and other processed meats can have around 2-5 grams of saturated fat per ounce.
Choosing leaner cuts of meat like sirloin or tenderloin can trim some saturated fat. And opting for fattier meats less often and in smaller portions makes sense. Other healthy, low-fat protein alternatives include beans, lentils, fish and skinless poultry.
4. Packaged Snacks and Desserts
Many beloved snack foods and desserts happen to be loaded with saturated fats that can add up quickly. Cookies, cakes, muffins, chips, microwave popcorn, candy bars, ice cream and more tend to contain significant amounts of saturated fat along with lots of added sugar. For instance, just half a cup of chocolate ice cream has over 4 grams of saturated fat.
Read nutrition labels closely and be mindful of portion sizes of these treats. Also, consider baking homemade versions with less saturated fat when possible. And opt for healthier snacks like fruits, vegetables and whole grains most of the time instead.
5. Coconut Oil
Coconut oil has been praised for its health benefits in recent years. However, with over 80% of its fat content coming from saturated fats, it may be wise not to go overboard. Just one tablespoon of coconut oil contains 12 grams of saturated fat, which is over half the recommended daily value.
While coconut oil appears to affect cholesterol differently than some other saturated fats, most experts still recommend using it sparingly to limit saturated fat intake. Other plant-based oils that tend to be lower in saturated fat include olive, canola, sunflower, safflower, soybean and avocado oil.
6. Palm Oil
Palm oil is commonly used in commercial baked goods, packaged snacks, candy, margarine, cereals, nut butters and more for its cheap pricing and versatile texture. However, it’s also exceptionally high in saturated fat – nearly 50% by volume. Plus, there are major ethical concerns regarding palm oil production’s destruction of rainforest habitats.
Reading ingredient lists can help identify foods containing palm oil to limit intake. However, with “vegetable oil” also sometimes used to obscure palm oil, this isn’t always effective. Doing research on companies’ sustainability policies can help guide better palm oil choices.
7. Fatty Cuts of Lamb
Lamb often gets overlooked for its saturated fat content compared to beef or pork. However, lamb typically contains more saturated fat than either of them! For example, a lean sirloin steak has under 3 grams of saturated fat per 3 ounces, versus over 5 grams for a similar lamb chop.
Limiting portion sizes of lamb while also choosing the leanest cuts available is a good strategy. Or opt for other red meat options less frequently while getting more plant-based proteins in your routine.
8. Cream and Butter Sauces
Creamy pan sauces, butter sauces, Hollandaise sauce, biscuits and gravy, fettuccine Alfredo and other rich sauce dishes tend to be high in saturated fat. For example, a 1⁄4 cup serving of Alfredo sauce can contain around 4 grams alone. Meanwhile, that innocent pat of butter on your cooked veggies for flavor adds another 2 grams per teaspoon.
When cooking at home, consider lighter sauce options using vegetable or chicken broth, lemon juice, herbs and other flavors. Or ask for sauces on the side when dining out so you control how much you use.
9. Fried Foods
When foods are deep fried in oil, this cooking method prompts the oil itself to soak into the food and add significant saturated fat. From fried chicken and French fries to doughnuts and crispy appetizers, typical fried fare often ends up high in saturated fat. For example, just a small order of fast food French fries can pack in 3-5 grams.
Seeking baked, grilled, roasted and stir-fried alternatives to your favorite fried foods can help. But if giving up your fried favorites entirely seems impossible, just enjoy them less frequently or in smaller portions.
10. Hydrogenated Oils
Hydrogenation is a process that turns healthy liquid vegetable oils into solid or semi-solid fats, creating what are commonly called “trans fats.” In addition to contributing heart-harming trans fats, hydrogenated oils also contain high levels of saturated fat. Food manufacturers use them to improve the texture and shelf-life processed foods.
Thankfully, due to banning and phasing out, hydrogenated oils are far less common in foods than they once were. But checking labels for “partially hydrogenated oil” and limiting intake of products containing them remains prudent.
The Bottom Line
Eating foods high in saturated fat doesn’t mean you have to avoid them completely. Healthy diets incorporate room for enjoying less nutritious foods in moderation. But being mindful of sources of excess saturated fat and limiting intake of them whenever possible is the best approach for long-term health.
Focus on an overall eating pattern emphasizing vegetables, fruits, whole grains, beans, lentils, nuts, seeds and lean proteins like fish, poultry and low-fat dairy. Read nutrition labels to be aware of saturated fat contents of favorite treats. And then enjoy those treats sparingly and in small portions for the best balance. I sincerely hope you find this “10 food sources high in immersed fats you should restrict eating” article helpful.