The Unhealthy Side of Fatty Foods: What to Avoid for Better Health

Dietary fat as we know it has evolved over the past few decades. In the 1990s, all fats were thought to be nutritionally bad, so low-fat diets and fat-free snacking increased explosively. But it turns out that some fats, such as those found in nuts, seeds, avocados and olive oil, have many healthful properties.

Not all fats are bad, but some fatty foods are worse for your health than others. Some foods contain excessive amounts of unhealthy saturated and trans fats, which, if consumed in excess, can lead to serious health problems such as cardiovascular disease, some cancers, and other health conditions. Let’s see which fatty foods we should exclude from our tables for a healthy life.

1) sausage

Sausage is one of the unhealthy fatty foods. It may be high in protein, but it is high in fat, usually made from pork along with a number of spices, herbs and seasonings. According to the United States Department of Agriculture, pork sausage contains more fat than protein, and fat accounts for the majority of the food’s calories. Not to mention that a third of the fat in pork sausages is a saturated source. This makes pork sausages an unhealthy source of fat, in addition to their high sodium content and worrying preservatives like sodium nitrate, which are sometimes used. If you like the taste of sausage, choose chicken sausage, which has a much lower fat content.

2) Shortening

Fat is a type of fat that is solid at room temperature. It is often used in baking because it complements the crumbly texture of pastry, but its popularity has waned over the years as it is known to be an unhealthy fat. Shortening is done by adding hydrogen to vegetable oil. This hydrogenation process creates trans fats, the most concerning form of dietary fat. Trans fats should be an ingredient to be strictly limited in cooking and baking. You can also remove it from the pantry entirely and use butter in your baking as a slightly healthier alternative. Although the fat in butter is not as healthy as the fat in olive oil, there is slightly less concern about the saturated fats in butter than the trans fats in the fat.

3) Ice cream

Ending the day with a bowl of ice cream is a small pleasure in many people’s daily lives, but it doesn’t do any good for your health. Ice cream is usually made with whole milk and cream, two ingredients that are high in fat. While any dairy-based liquid provides important nutrients like vitamins A and D and calcium, much of the fat comes from saturated sources. For example, 100 grams of cream contains 35 grams of fat, 20 of which are saturated. Additionally, because sugar is often added, it can have negative health effects.

4) Salad dressing

Salads can be a healthy meal, but the dressing served with them isn’t necessarily healthy. Processed salad dressings are generally high in fat and contain added salt, sugar and preservatives making them less healthy than most homemade dressings. They are also often high in calories. If you have trouble eating salad without dressing, choose a clear liquid option instead of a fancy, creamy dressing. While not as healthy as olive oil, it is nutritionally better than most creamy dressings. The best option is to make the dressing at home using olive oil, vinegar, etc.

5) Pastry

From donuts to croissants and cookies, pastries are full of unhealthy fats. The type and amount of fat in the pastry is an issue, but so is the amount of sugar added. Added sugars have 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. Most desserts are made with butter or shortening, which is why they are considered sources of unhealthy fats. Even oil-based ones like soybean oil may not be high in saturated fat, but they can promote inflammation in the body.

6) Red meat

Whether you eat a ribeye or a hamburger, beef is a fatty and unhealthy food. Although it contains a lot of protein, fatty meat contains a lot of saturated fat. While saturated fats are not considered as harmful to your health as trans fats, the American Heart Association recommends consuming no more than 6 percent of your total daily calories from saturated fat. You don’t have to completely exclude red meat from your diet, but if you like beef, choose lean meat with less visible fat.

7) Hot dogs

Hot dogs are often made with high-fat varieties of pork and beef. The fat in a beef hot dog is almost double that of protein. In addition to being a source of unhealthy fats and providing minimal protein, hot dogs can also be high in sodium and contain preservatives such as nitrates.

8) Chicken skin

Chicken skin is so popular that it is featured on a separate menu. However, its fat content is what makes chicken skin an unhealthy and fatty food. Poultry skin may provide desirable texture and flavor, but can be at the expense of health.

9) Fried foods

Fried foods are a great example of an unhealthy source of dietary fat. There are two reasons why fried foods are some of the unhealthy fatty foods. This is due to the fat from the food and the oil used to fry it. Indulging in fried foods occasionally can be a healthy eating plan, but keep it to a minimum and replace it with grilled foods.

※This is an online article from Weekly Chosun.

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