Some healthy fats, such as those found in nuts, avocados, and olive oil, have many health-promoting properties. But there are unhealthy fats, high in saturated fats and trans fats, which, if consumed in excess, can lead to serious health problems such as heart disease, certain cancers, and other health conditions.
Trans fats are the most harmful type of fat that can have more negative effects on the human body than any other dietary component. Trans fats can be considered the worst type of fat for the body because they reduce good cholesterol (HDL); increase bad cholesterol (LDL) and triglycerides.
According to MSc. Dr. Le Trinh Thuy Tien, Nutrition specialist, Vietnam Clinical Nutrition Association, trans fats can be found in many foods, including cakes and other baked foods; fast foods such as fried chicken, pizza, french fries; fried foods with a lot of oil; processed foods such as popcorn, snacks, instant noodles...
1. Sausages provide high amounts of fat
Sausages are often a convenient breakfast ingredient but they rank among the worst fatty foods. Despite being high in protein, they are surprisingly high in fat, and are often made from pork along with a variety of spices, herbs and seasonings.
Sausages are a food that contains a lot of unhealthy fats.
According to the United States Department of Agriculture , sausages provide more fat than protein, and fat accounts for the majority of calories in this food. Furthermore, one-third of the fat in pork sausages is saturated. As a result, sausages are a source of unhealthy fat in addition to their high sodium content and associated preservatives, such as nitrates. If you love the taste of sausages, look for lower-fat varieties made from chicken or turkey and avoid sausages that contain nitrates.
2. Bacon
Many people think that eating bacon provides protein, but in reality, the amount of protein received is only a few grams per slice, but the body is ingesting too much saturated fat along with a significant amount of nitrates. Instead, choose a lower-fat processed meat, turkey bacon is a better choice, even removing the nitrates for a healthier option.
3. Ice cream
A favorite of children and many adults, ice cream is primarily a treat for the taste buds. Ice cream is typically made with milk and heavy cream, two ingredients that are high in fat. While milk can provide important nutrients such as vitamins A, D, and calcium, a large amount of the fat comes from saturated sources. For example, 100 grams of heavy cream contains 35 grams of fat, 20 of which are saturated fat.
Ice cream is high in saturated fat and sugar.
The saturated fat in ice cream isn’t the only thing that makes it unhealthy. You’ll also find ice cream with added sugar (an ingredient to limit). If you’re craving something sweet, look for low-fat, low-sugar ice cream and frozen yogurt as healthier alternatives.
4. Salad dressing
A salad loaded with vegetables and lean protein is one of the healthiest meals you can eat. But be careful about the dressing you choose to cover your vegetables with. Commercially produced salad dressings are often high in fat and contain added salt, sugar, and preservatives, making them less healthy than most homemade dressings. Creamy dressings are especially unhealthy because they contain ingredients that provide saturated fat. They are also high in calories, which can contribute to a meal that is high in excess calories.
5. Cake
From doughnuts to croissants and cookies, pastries are a source of unhealthy fats. Most pastries are made with butter or lard, which is why they are considered an unhealthy source of fat. Even those made with oils like soybean oil, which may not be high in saturated fat, can promote inflammation in the body.
In addition to unhealthy fats, pastries also provide a lot of added sugar. Added sugar has been linked to health conditions such as increased liver fat and negative effects on blood lipids, both of which can lead to serious health complications.
Homemade pastries can limit unhealthy fats.
6. Red meat is rich in protein but contains fat
Whether you enjoy lean beef or pork, they are both a source of unhealthy fats. Although high in protein, red meat contains a large amount of trans fat and saturated fat. 100g of lean meat can contain about 4.5g of saturated fat, trans fat. If it is super lean meat, the saturated fat, trans fat will be about 2g. Both types of meat contain saturated fat, trans fat, so you need to consider it in your nutritional menu.
Red meat provides protein but also contains unhealthy fats, so it should be consumed in moderation.
7. Poultry skin
When it comes to roast chicken, the skin is often considered the most flavorful part of the chicken. However, the fat content of chicken skin makes it an unhealthy fatty food that can be detrimental to your health. A 100g serving of chicken skin provides more than 30g of fat, about a third of which comes from saturated fat. You will get some protein from the skin, but not as much as you would get from white meat.
8. Fried foods
Fried foods are one of the foods rich in bad fats so consumption should be limited.
Despite their deliciousness, fried foods are a prime example of unhealthy fats in the diet. The reason fried foods are among the unhealthiest fats is because of the fat in the food plus the fat from the oil used to fry it. Most common frying oils are high in omega-6 fats. These fats can promote inflammation in the body, especially when omega-3 fat intake is low.
Trans fats are found in fried foods, baked goods, and partially hydrogenated oils used to prepare many processed foods, fast foods, and more. The World Health Organization (WHO) recommends keeping trans fat intake below 1% of daily calories or, ideally, avoiding it altogether.
According to MSc. Dr. Le Thi Hai, former Director of the Nutrition Consultation Center, National Institute of Nutrition, for Vietnamese people, fat should account for 18-20% of total energy intake. For adults, if a portion has about 30g of fat, 20g of which should be vegetable fat.
Source: https://giadinh.suckhoedoisong.vn/8-loai-thuc-pham-chua-chat-beo-khong-lanh-manh-nen-han-che-an-172240523151815473.htm
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