Over the past few decades, what we know about dietary fat has evolved. In the 1990s, it was believed that all fat was bad, hence the explosion of low-fat diets and fat-free snacks. Fast forward to today, and now we know better.
Certain fats, such as those found in nuts, seeds, avocados and olive oil, have many healthy properties. But there are indeed unhealthy fatty foods high in saturated and trans fats which, if consumed in excess, can lead to serious health problemssuch as cardiovascular disease, certain cancers and other health problems.
Although not all fats are bad, some high-fat foods are worse for your health than others. Read on to learn about the unhealthiest fatty foods you should limit in your diet, and for more, don’t miss 9 Low-Fat Foods That Are Actually Unhealthy.
Sausage
Sausage, whether it’s part of your breakfast, incorporated into a meatball recipe, or sizzling on the grill in the summer, is one of the unhealthiest fatty foods. Although it packs a protein punch, it’s surprisingly high in fat, usually made from pork with a range of spices, herbs and seasonings.
According to USDA, pork sausage provides more fat than protein, and fat makes up the majority of calories in this food. Not to mention, a third of the fat in pork sausages comes from saturated sources. This makes it a source of unhealthy fat in addition to its high sodium content and the worrying preservatives sometimes used, like sodium nitrates. If you like the flavors of sausage, look for chicken or turkey varieties that are much lower in fat and avoid options that also contain nitrates.
Bacon
Many people add bacon to their meals to increase protein, and even if you eat a few grams per slice, the fat and saturated fat in your dishes will also increase. Bacon contains so much fat in just one slice as protein. For a low-fat alternative, turkey bacon is a great option, with some varieties even omitting nitrates for an even healthier option.
Shortening
Shortening is a type of manufactured fat that is solid at room temperature. It is most often used in baking because it gives a crumbly pastry texture; however, its popularity has declined over the years as we have learned more about the unhealthy fats it contains.
Shortening is made by adding hydrogen to vegetable oil. This hydrogenation process produces trans fats, the form of dietary fat of greatest concern. Due to the trans fat content of shortening, it should be an ingredient that you significantly limit in your cooking and baking. You can even remove it from your pantry altogether and use butter in your baking as a slightly healthier alternative. While the fats in butter still aren’t as healthy as those in, say, olive oil, there’s a bit less concern about the saturated fats in butter than the trans fats in shortening.
Ice
Ending your day with a bowl of ice cream is a pastime for many, but these scoops aren’t doing your health any favors. Ice cream is typically made with whole milk and heavy cream, both high-fat ingredients. Although every dairy-based liquid provides important nutrients, like vitamins A and D and calcium, a large amount of fat comes from saturated sources. For example, 100 grams of thick cream contains 35 grams of fat, and 20 of those grams are saturated. About half of the grams of fat contained in whole milk come from saturated fats, which makes them slightly healthier.
The saturated fat in ice cream isn’t the only thing that makes it unhealthy. You’ll also find ice cream loaded with added sugar, another ingredient of concern. If you’re craving a sweet treat, look for ice cream and frozen yogurt that are low in fat and sugar as healthier alternatives.
Vinaigrette
A bed of lettuce loaded with veggies and lean protein may be one of the healthiest meals, but the dressing you use to top your veggies is another story. Manufactured salad dressings are typically high in fat and contain added salt, sugar, and preservatives that make them less healthy than most homemade salad dressings. Creamy salad dressings, like ranch dressing, are particularly unhealthy because they contain ingredients that provide saturated fat. It’s also particularly high in calories, which can contribute to meals loaded with excess energy.
Instead of creamy bottled salad dressings, opt for vinaigrette-style options. Although they are made with vegetable oil, which is not as healthy as olive oil, they have a better nutritional profile than most creamy salad dressings. It’s best to make your own dressing at home using olive oil, vinegar, and seasonings of your choice.
Pastries
From donuts to croissants and cookies, pastries are another source of unhealthy fats. The type and amount of fat in baked goods is a concern, as is the added sugar content. Added sugar has been linked to health conditions such as increased liver fat and a negative impact on blood lipids, both of which could lead to serious health complications. Most baked goods are made with butter or shortening, which is why they are considered a source of unhealthy fat. Even oil-based ones, like soybean oil, may not be high in saturated fat, but they can promote inflammation in your body.
Homemade baked goods can be prepared in a way that limits unhealthy fats. For example, use unsweetened applesauce instead of oil or vegetable butter instead of shortening or regular butter.
Red meat
Whether you like a ribeye or a hamburger, beef is another unhealthy fatty food. Although they contain a lot of protein, fattier cuts of beef contain a high amount of grams of fat and saturated fat. Although saturated fats are not considered as unhealthy as trans fats, American Heart Association recommends that no more than 6% of your total calories per day come from saturated fat. For someone eating 2,000 calories a day, that means limiting their intake to no more than 13 grams of saturated fat. For reference, a 3.5 ounce serving of ribeye provides more than half that amount at 8 grams.
You don’t need to completely cut red meat from your diet, but when you enjoy beef, choose lean cuts with little visible fat and buy ground beef that is at least 93 percent lean.
Hot dogs
Speaking of which meat is a source of unhealthy fat, hot dogs top the list. Hot dogs are most commonly available in pork and beef varieties, both of which are high in fat. In fact, a simple beef hot dog can contain twice as much fat as protein. Not only does this make it a poor source of protein, but the 13 grams of fat provides a considerable amount of saturated fat. In addition to being a source of unhealthy fat and providing minimal protein, hot dogs can also be high in sodium and contain preservatives of concern, like nitrates.
Poultry skin
When you’re cooking your Thanksgiving turkey or breaking down a roast chicken, the skin is often considered the tastiest part of the bird. This is probably true because of its fat content, but that’s also what makes it an unhealthy fatty food.
Poultry skin may provide a desirable texture and flavor, but it could come at the expense of your health. A 3.5 ounce serving of chicken skin provides more than 30 grams of fat, about a third of which comes from saturated fat. You’ll get some protein from the skin, but not as much as what’s found in white meat.
Fried food
Have you ever had a crispy funnel cake at the fair, enjoyed your favorite chips, or enjoyed the crispy onion rings alongside your burger? Although delicious, these beloved fried delights are great examples of unhealthy sources of dietary fat.
The reason fried foods are among the unhealthiest fatty foods is twofold: you have the fat in the food plus the fat from the oil used to fry it.
For example, a corn dog contains the unhealthy fat of hot dogs as well as the unhealthy fat found in most common frying oils. Corn and mixed vegetables are most often used for frying, and both of these oils contain high amounts of omega-6 fats. This type of fat can promote inflammation in the body, especially when your omega-3 fatty acid intake is too low.
Although an occasional indulgence with fried foods can be incorporated into a healthy meal plan, keep it to a minimum and choose grilled, baked, and stir-fried dishes more often.
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