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SLIDESHOW
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Foods Surprisingly High in Saturated Fat
( courtecy;-webMD )
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Which Has More Saturated Fat?
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What Is Saturated Fat?
It's a type of fat
that's typically solid at room temperature, like lard, butter, or coconut oil,
and is only good for you in small quantities. Too much can raise your LDL
"bad" cholesterol, which can lead to heart disease. That's why you
shouldn't get more than 10% of your calories from saturated fat. That's 200
calories in a 2,000-calorie diet, or 22 grams of saturated fat.
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Ice Cream or Greek Yogurt?
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Greek Yogurt
That's compared to 4
grams for ice cream. But there's a catch. The serving size for ice cream is
smaller -- a half cup. There are "low-fat" and "nonfat"
Greek-style yogurts that get rid of all or most of the saturated fat.
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Chicken Thigh or Salmon Filet?
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Chicken Thigh
That's three times more
than a serving of salmon. And that's without the skin, which adds more
saturated fat. To cut back, try chicken breast instead. It has about 1 gram per
serving.
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Bison Patty or Beef Patty?
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Beef Patty
But that doesn't mean
you can go wild with bison. It still has 3 or more grams per serving. In both
cases, it pays to get patties made with leaner cuts of meat to cut down on
saturated fat.
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Beef Sirloin or 2% Milk?
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2% Milk
That's double the
saturated fat of a 3-ounce serving of top sirloin that's been trimmed of all
visible fat. Even if you leave 1/8 inch of fat on, it only gets up to just over
2 grams. That said, milk is a better source of nutrients like vitamin A,
vitamin D, and calcium. Milk also has fewer calories.
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Cheese Pizza or Potato Chips?
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Cheese Pizza
Per
slice? That's right. When was the last time
you ate one slice of pizza and stopped? But that doesn't mean it's open season
for potato chips. A serving -- which is only about 15 chips -- still has a gram
or so of saturated fat.
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Glazed Doughnut or Avocado?
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Doughnut
A whole avocado, though,
has a surprising amount at almost 3 grams. Of course, it's also loaded with
vitamins and minerals and has other health benefits. Not so much with the
doughnut -- just a whole lot of sugar and simple carbs that spike your blood
sugar, which can be bad for your health.
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Macadamia Nuts or Pork Tenderloin?
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Macadamia Nuts
Surprised? Yup, nuts can
be good for you, but they have lots of fat and sometimes it's the saturated
kind. Just a quarter cup of macadamia nuts has 4 times as much as a full dinner
serving of pork tenderloin. But not all pork is created equal, and some has a
lot more saturated fat, so do your homework before you start cooking.
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Bacon or Cole Slaw?
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Cole Slaw
We're talking about the
traditional, mayonnaise-based, creamy kind. It's got nearly double the saturated
fat that's in a sizzling slice of bacon. It's a reminder that saturated fat
hides in many foods that you may not suspect.
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Caffe Latte or French Fries?
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Caffe Latte
A small order of french
fries still has 3 grams of saturated fat. It's just that a latte has a
lot of saturated fat. And the 16-ounce size is not usually even the
largest size on the menu. Want a fat-free alternative? Try coffee with skim
milk or green tea.
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Butter or Olive Oil?
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Butter
It's got more than three
times the saturated fat of olive oil, which has just 2 grams per tablespoon. So
try dipping your bread in a little olive oil instead of spreading on butter.
Whichever you use, remember that both are loaded with calories, so it's best
not to overdo it.
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Coconut Milk or Half-and-Half?
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Coconut Milk
That's about three times
the fat in a cup of half-and-half, and it adds up to more than 2 days of the
recommended amount. That's why it's a good idea to go easy. Just because
coconuts grow on trees doesn't mean they are good for you in any amount.
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Almond Milk or Soy Milk?
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Soy Milk
That's more than almond
milk, which has almost no saturated fat. Both have far less than you find in
full-fat dairy products like milk, cream, and cheese.
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Egg or Blueberry Muffin?
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Blueberry Muffin
The exact amount depends
on the size of the muffin and the recipe, but it can have double or more the
saturated fat in a boiled or poached egg. A muffin is also loaded with sugar
and other simple carbs. An egg, on the other hand, is full of high-quality
protein and other important nutrients.
This tool does not provide medical advice.
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