What are the foods with the most saturated fats and sugar?

Saturated fats They are a type of fatty acid commonly found in animal foods, such as meat, dairy products, and eggs.

Excessive consumption of saturated fats can have several negative health consequences such as increasing bad LDL cholesterol, which can build up on artery walls, forming plaques that narrow and clog arteries, thereby increasing the risk of heart disease and stroke.

However, there are many studies that recommend not exceeding its consumption. And that is because It is not only associated with diseases like the diabetes and overweight, but also to premature death. But this is easier said than done, as for many people, sugar can be addictive.

Now, a study from Ohio State University revealed a newly compiled list of commonly consumed foods and drinks which gives a clue as to why many adults unwittingly overindulge in saturated fats and added sugar in their daily diet.

In addition to the main sources of each food category (cheese, for its saturated fat content, and soft drinks, for their added sugar content), The study identifies a longer list of popular sources that help explain why it is so difficult to limit fat and sugar to the recommended 10 percent of daily calories.

With such excessive consumption from unexpected sources, like chicken and ketchupFor example, people are at risk for a variety of diseases, including cardiovascular disease, diabetes and cancer.

Data analysis of more than 35,000 American adults is part of a project whose objective is to develop a research tool that can speed up the evaluation of these side effects of the dietBut the work may also open consumers’ eyes to the unexpected sources of fat and sugar that accumulate throughout the day, and perhaps convince shoppers to read labels to see where these hidden sources are, the researchers say.

“Chicken breast is promoted as a food with less saturated fat, but it still has some saturated fat. However, it is helpful to know how foods with smaller amounts also add saturated fat slowly and stealthily to the diet,” said in a statement the first author Christopher Taylorprofessor and director of medical dietetics in the Faculty of Health and Rehabilitation Sciences from Ohio State University.

“Being able to meet less than 10% means identifying the big contributors, but also being able to see where saturated fat and added sugar may still be present in other food choices. It doesn’t make them bad choices, it’s about being aware of how your morning latte may be contributing.”

And then there’s the abundance of added sugar that raises a public health policy concern, lead author said in the Ohio State University release. Susan Schembreassociate professor of oncology at Georgetown University’s Lombardi Comprehensive Cancer Center.

“It’s everywhere. “It is present in many unexpected foods and often in surprising amounts,” he said.

The study was recently published in the journal Nutrients.

The researchers analyzed data from 36,378 American adults ages 19 and older who participated between 2005 and 2018 in the National Health and Nutrition Examination SurveyThe survey collects 24-hour dietary records from each participant, detailing not only what, but also when, of all foods and drinks consumed over the previous two days.

Overall, the main sources of saturated fat were:

1. Queso

2. Pizza

3. Ice cream

4. Eggs

5. Sausages

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6. Cream substitutes

7. French fries

8. Whole milk.

The main sources of added sugar were:

1. Drinks (soft drinks)

2. Tea,

3. Fruit juices

4. Cakes and pastries.

5. Tomato-based condiments (ketchup)

6. Cereal bars

7. Energy drinks

8. Yeast breads.

The research team also examinedor the differences in the main sources of saturated fats and added sugar across a variety of race/ethnicity subpopulations and age groups, an important detail when evaluating diets to develop more personalized health interventions, Schembre said.

“Before knowing what can be changed, you have to know what people consume”he said.

The team is creating an application for specific evaluation of the “nutrients of concern” and demonstrated that this analytical method produced a representative list of foods that cause higher intake of saturated fats and added sugars.

NHANES data are critical to understanding nutrition in the United States, but for disease interventions, it is more efficient and effective to target the problematic sources of fat, added sugars, and, yet to come, sodium: foods and beverages.

As expected, The results of this analysis showed that, overall, saturated fats made up at least 12% of daily calories, and added sugar consumption ranged from 14% and 16% of calories. In general, dietary recommendations focus on avoiding major contributors, such as pizza and ice cream, making this longer list valuable and, for some, revealing, Taylor said.

“There are foods that are richer in saturated fats and added sugars that are consumed frequently and that are controlled“But there’s also that smaller cumulative effect of things that are generally perceived as healthy, but they all contribute a little bit,” she said. “And then when you supplement that with some of those higher sources, you end up going over the threshold of that 10% of your calories for the day.

“We are trying to hit the sweet spot between capturing the big elements of the front seatbut also understand those who are stealthy contributors.”