10 Foods High In Saturated Fats To Eat Less Of & 10 Low-Fat Alternatives To Consider
10 Foods High In Saturated Fats To Eat Less Of & 10 Low-Fat Alternatives To Consider
Look Out For The Fat Content
We know you hate hearing about it, but sometimes, the tastiest foods we love are also the most unhealthy. While there are a lot of facets to consider when discussing whether a food is bad for your body, today, we're going to look specifically at one: saturated fat. Most known for being bad for your heart, that should be enough to convince you to monitor how much you consume. Because moderation is key, let's take a look at 10 foods high in saturated fat to avoid more often, and 10 low-fat alternatives to consider.
1. Cheese
Most Americans believe that cheese belongs on everything, but once you know how much saturated fat is in certain types, you may change that belief. Hard cheeses like cheddar tend to have higher counts, which means you have to be careful with moderation. Consuming too much will lead to increased bad cholesterol, weight gain, and elevated blood pressure.
2. Beef
Beef might be the most popular cut of meat, but that doesn't save it from being unhealthy when eaten too often. Though you might love a good steak, burger, or brisket, red meat tends to be higher in saturated fat compared to other proteins. As a result, too much of it can result in increased potential risks of heart disease, stroke, and even various cancers.
3. Butter
You may have never been concerned about butter before given it's not eaten on its own, but it's used so much in cooking and flavoring that it should be on your radar. Containing high amounts of saturated fat, excessive consumption should always be prohibited. Butter should be used in sparingly, especially considering it's linked to many cardiovascular health problems and obesity.
4. Ice Cream
You hate to see it, but ice cream contains a lot of saturated fat that shouldn't be regularly consumed. This delicious frozen treat tastes good for a reason - it's loaded with high-fat dairy ingredients like cream. With its saturated fat content leading to increased risk of heart disease and clogged arteries, and the high sugar content potentially leading to type II diabetes and obesity, this is clearly one food you need to eat less of.
5. Pork
Sadly, just like beef, pork is another red meat that tends to be higher in saturated fat than most. The fattier the cut, like pork belly or bacon, the worse it gets. This is why it's so important to enjoy pork in moderation and choose leaner cuts when you can. While the occasional treat is okay, enjoying it too frequently can lead to many health risks.
6. Coconut Oil
There's often a lot of controversy surrounding the debate of whether coconut oil is considered healthy. It's quite the complex discussion and studies are still being done, but if there's one fact to know, it's that this ingredient is incredibly high in saturated fat. This alone should tell you that how much you use needs to be carefully monitored, as the potential for heart health concerns is present.
7. Brownies
Yes, many of your favorite baked goods that use lots of butter are likely high in saturated fat, like brownies. While this decadent chocolate treat will satisfy your sweet tooth, it won't do a lot for your cardiovascular health. Because when you combine the high fat and sugar content, it's a recipe for an increased risk of many problems.
8. Whipped Cream
Containing such a significant source of saturated fat, whipped cream spells bad news for the body in the form of weight gain and heart disease risks. When you factor that in with all the added sugar and high calories, the concerns only increase. The good news? It can be easy saying no to it by omitting it as a topping to ice creams, waffles, and more.
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9. Coffee Creamer
An unsuspecting culprit, using certain coffee creamers daily can transfer unwanted saturated fat to your body.
Depending on the ingredients, the fat content might be greater than you imagined! And while it gives your coffee that rich, creamy, and sweet taste, moderating your intake is necessary for your overall health. It's not just about the potential fats, it's also about the processed ingredients and sugar.
10. Cakes
Unfortunately, cakes are just as big of a concern as brownies. After all, they're made with butter, creams, and oils that can be high in saturated fat. Because it's not just about the cake, it might be smothered in buttercream and frosting, too! So while it's okay to eat occasionally for celebrations, enjoying it frequently can lead to heart concerns, type II diabetes, raised blood pressure levels, and more.
1. Mushrooms
Sometimes used as a meat substitute, mushrooms can be a great option for those looking to adopt a lower-fat diet. With essentially negligible amounts of saturated fat, you also get to enjoy this vegetable's vitamins, minerals, and antioxidants which are said to boost the immune system, decrease disease risks, and even promote a healthier gut.
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2. Cod
On the flip side of red meat are lean, white fish like cod. If you're looking for healthier protein sources, cod is known for being low in saturated fat and calories, while also being a good source of B vitamins and minerals like phosphorus, which keeps your teeth and bones strong.
3. Skinless Chicken Breast
Every gym bro's favorite, skinless chicken breast is a beloved meat that's low in fat but high in protein.
When prepared in a thoughtful manner that avoids ingredients high in bad fats, sodium, and sugar, this protein can be part of a heart-healthy diet that also helps with managing weight and boosting muscle growth.
4. Cottage Cheese
People are often split on their opinion of cottage cheese, but if you're looking to lose weight or watch your health, it can be a great alternative. Though you still should moderate, cottage cheese (especially low-fat versions) tend to be much lower in saturated fat while also being high in protein. Many online recipes now incorporate this ingredient, meaning you'll find it easy to work into your meals.
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5. Egg Whites
Without the yolk, egg whites are not only free of cholesterol, but they're also exceptionally low in saturated fat. Though they do contain much less nutrients than eating the whole egg, if you're specifically watching out for fat content, this could be a good alternative. Egg whites also benefit from being high in protein and low in calories.
6. Haddock
Need more lean, white fish options? Haddock is also on the table for those looking to lower their fat consumption. This flaky fish is often considered a healthy protein choice that also benefits from essential vitamins and minerals, while also being a decent source of omega-3 fatty acids.
7. Quinoa
If you're worried about feeling full without those meaty proteins or rich-tasting ingredients, let us take you on the quinoa train. This healthy grain tastes great as the foundation of many meals, and you can relax knowing it's low in saturated fat while containing lots of fiber, protein, vitamins, and antioxidants that work for your body, not against.
8. Sweet Potatoes
Need a sweet treat? When unhealthy baked goods aren't available for consideration, you always have sweet potatoes to rely on. Whether you cook them savory as part of your meals or as a healthy snack, this root vegetable ensures your taste buds are satisfied while your body stays healthy. Low in all fats and cholesterol, eat them baked for a guiltless treat.
9. Fresh Fruit
But for the days when sweet potatoes just don't cut it, fresh fruit will always save the day. Fruits are known to be low in fats as a whole, meaning those ripe strawberries, juicy blueberries, and energizing bananas will serve as lifesavers when the sweet cravings hit. You get to enjoy tons of health benefits as an added bonus too!
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10. Shrimp
For a more unique lean and low-fat protein option, shrimp can be a tasty treat-yourself ingredient. They're low in calories and contain ton of nutrients, and can help you come up with creative, healthy meals like tacos.
However, the one caveat is that they're pretty high in cholesterol, so you still have to watch your intake. Everything in moderation!
