Example Of Food With Saturated Fat


This blog is all about food with saturated fat and how to avoid them. Also, I will be discussing a few foods that contain saturated fats and benefits this particular food can bring. You will get valuable information about the types of food, health benefits and side effects that are linked to each type of food.

Example Of Food With Saturated Fat

1. Red Meat

Beef, lamb, and pork are all high in saturated fat. Even lean cuts of beef contain 4.5 grams of saturated per 100-gram serving.

2. Full-Fat Dairy Products

Whole milk contains 4.5 grams of saturated fat in a 1-cup serving, whereas the same amount of 1% milk contains only 1.5 grams. Creams are the worst culprits, with 1 cup containing 28 g of saturated fat. 

However, studies show that fermented dairy products such as yogurt, kefir, and cheese may have a positive effect on your heart.

3. Butter

Butter’s high saturated fat content is one reason why many baked goods aren’t good for you. Just one tablespoon of butter has 7 grams of saturated fat. 

4. Coconut Oil

Although tropical oils have some health benefits, they are also high in saturated fat. In fact, coconut oil has more saturated fat than butter, beef fat, or lard. It is about 90% saturated fat, with 1 tablespoon containing a whopping 12 grams.

5. Ice Cream 

A study done by the Center for Science in the Public Interest looked into America’s top ice cream parlors to determine the calorie and saturated fat content of the sweet treat. 

One popular sundae contained 1,270 calories and 38 grams of saturated fat, which is the equivalent of eating a T-bone steak, Caesar salad, and a baked potato with sour cream.

6. Baked Goods

Many baked goods such as biscuits, cakes, pastries, and brownies are high in saturated fat. For example, one 100 gram brownie serving can contain as much as 10.64 grams of saturated fat.

Saturated-Fat-Free Alternatives

Your body needs fat to survive. However, not all dietary fats are created equal. 

Replacing foods high in saturated fats and trans fats with healthier alternatives can be a life-saving switch. It can help lower your blood cholesterol levels and improve the types of lipids (fats) in your blood. Here are two healthier dietary fats:

Polyunsaturated Fats

Polyunsaturated fats, which are also called omega-3 and omega-6 fatty acids, are dietary fats commonly taken as supplements.

They provide numerous health benefits, including: 

  • Curbing joint pain
  • Lowering blood fat levels
  • Lowering blood pressure
  • Decreasing inflammation
  • Combatting depression

Sources of polyunsaturated fats include:

  • Vegetable oils such as olive oil
  • Salmon, mackerel, herring, and trout
  • Walnuts, pine nuts, pecans, and brazil nuts
  • Tofu

Monounsaturated Fats

Monounsaturated fats are another good alternative to saturated fats. If eaten in moderation, they can improve your heart health and develop and maintain your body’s cells.

Foods high in monounsaturated fats include:

  • Plant-based liquid oils
  • Avocados
  • Olives
  • Peanut butter
  • Nuts and seeds

Why You Should Avoid Saturated Fats

Saturated fat is associated with raised levels of LDL cholesterol, which can lead to blockages in your heart and other parts of your body. This harmful type of cholesterol also increases your risk for heart disease. 

The American Heart Association recommends that in a 2,000 calorie diet, no more than 120 calories should come from saturated fat. Alternatively, adult men and women should not eat more than 30 grams and 20 grams of saturated fat a day respectively.

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