Bad fats V.S. Good fats & foods have more fats than we think

Bad fats V.S. Good fats and diet

Are you dieting and can’t lose weight? Do you think you follow a low-fat diet because you eat everything light? We have bad news and it is that you are surely taking more fats than you think.

Don’t worry, we’ve gotten down to work to help you and we’ve created this article with the foods with the most hidden fat that you may not have known about.

Foods with more fats than you think

Fats are essential in a balanced diet, but they are not all created equal. Some are good for your health and others are not.

In this article, We will let you learn to find out where they are.

Cappuccino

bad fats

Yes, we know it’s better than plain coffee, but do you know you’re actually ordering a fat bomb?

It has 4 g of fat, 6 g of sugar, and 80 calories. Save it for special occasions.

Vegetable chips

bad fats

If we hear the word vegetable, it already seems to us that it is healthier, but in reality, they are fried in oil just like potatoes, so they still have fat.

If you feel like it, prepare them in the oven without adding a drop of oil. The result will be lighter and they will also be very tasty.

Biscuits and buns

bad fats

You can often read “vegetable oils” on the label, without specifying whether they are coconut or palm, which are saturated fats that should be avoided.

Hydrogenation is a technique that lengthens the life of these foods but destroys nutrients and contributes to increasing bad cholesterol.

A chocolate croissant, for example, is 362 calories and 15.2 g of fat or 5 “light” cookies are 352 calories and 15 g of fat.

Popcorn 

bad fats

If you buy whole grain corn and make the popcorn with a little olive oil, you can have a generous serving that provides 340 calories.

On the other hand, if you decide to watch a movie at the cinema and buy it there, the calories can increase up to 800 (medium size) and the fat up to 20 g.

Sausages

They contain abundant fats and approximately half are saturated.

The only exceptions are Iberian sausages or the leanest ones, such as turkey. Consider that, for example, 100 g of mortadella represents 266 calories and 23.7 g of fat.

Fried foods

A baked food provides much less fat than fried.

The oil that sucks when frying multiplies the amount of fat. For example, a serving of these fried dumplings has 320 calories and 20.2 g of fat.

Of course, with this, we do not want to demonize the fried. Well done (in very hot sunflower or olive oil) they can be part of a healthy and balanced diet, as long as they are not consumed daily.

Cheeses

Cheese is hard to resist and is largely due to the texture of its fat.

Each variety has a different proportion; 0% cottage cheese, cottage cheese, and skimmed fresh are low-fat.

More fat is the fresh goat, cheddar, gouda, manchego, brie, and parmesan (in this order).

And the fattest ones that you should take on specific occasions are Emmental, Gruyère, Cabrales or spreadable cheeses.

Sushi 

bad fats

How healthy would sushi be if it weren’t for the fact that some commercial presentations are loaded with mayonnaise or other fatty sauces, with more calories than your body needs.

You can make sushi at home and flavor it with rice vinegar, spicy wasabi, or pickled ginger.

Mix sandwich

bad fats

If you have already come this far you will have seen that the cheese has fat.

If you add the sliced bread and butter to this, you get 23 grams of fat, 13 grams of which correspond to saturated fat.

Precooked foods

bad fats

You will not be surprised to see them on this list and to make precooked, elaborated, or fifth-range dishes attractive.

They add more sugar and fat than you would surely use at home.

Fats can also be partially hydrogenated or trans, the least healthy.

Sauces

bad fats

Substitute fatty sauces for an oil and vinegar dressing or season with aromatic herbs.

Some spaghetti bolognese (meat sauce with fried tomato) will give you about 21.3 g of fat and 525 calories.

Also read: Fat-Burning Spices That We Use Daily In Cooking.

The fats you can see and the fats you don’t see

It is very easy to identify fat in foods like oil or butter, but we are not always aware of the fats that are hidden in other products.

In fact, 60% of the fat we eat is invisible and hides in red meats, fried, sauces, ice cream, precooked, pastries, or industrial sweets.

According to a study, the majority of people take almost twice the recommended fat. And this is because we eat foods with hidden fats.

Eating fat is essential!

Fats are essential in our diet, they are the main source of energy and help us absorb vitamins.

They should be 30% of the total calories in a healthy diet, with 7% saturated fat, 12-13% monounsaturated and 10% polyunsaturated.

If you are on a totally low-fat diet, you will have vitamin deficiencies and your body will also have trouble making certain hormones.

Types of fats

Of course, not all fats are the same. It is important to learn to distinguish them and take them in the proper proportions. Although it is a difficult task and the current labeling does not help.

Trans or hydrogenated fats

They are the most harmful. The famous “bad fats”. As they cause an increase of bad cholesterol and reduce good cholesterol (HDL).

You can find them in fatty beef and sheepmeat and hydrogenated oils (used in pastries and snacks).

Saturated fats

They are also not recommended and are also part of the group of “bad fats” since they increase total cholesterol levels.

They are those that are added during processing and are present in butter, fatty dairy, and sausages.

Monounsaturated and polyunsaturated fats

They are beneficial, that is to say, “the good ones”. They lower cholesterol and protect us from coronary heart disease.

Omega 3 and omega 6 will surely sound familiar to you. They are found naturally in some foods such as avocado or Iberian ham.

Where are the good fats?

bad fats

Olive oil: Each tablespoon contains 7 g of monounsaturated fat. Choose the extra virgin quality.

Avocado: Each 100 g of this fruit (half of a small piece) has 11 g of monounsaturated fat.

Flax seeds: One tablespoon provides 2.9 g of polyunsaturated fat. It is advisable to take the ground.

Hazelnuts: of 20 g (weighed without the shell) represents 4.4 g of monounsaturated fat.

Salmon: A 120g fillet of fresh salmon has 3.1g of polyunsaturated fat.

Almonds: About 30 g of raw unsalted almonds provide you with 15 g of healthy fats, approximately 9.5 g of monounsaturated, and 3.7 g of polyunsaturated.

Sardines: 120 g of this oily fish provides 2.4 g of polyunsaturated fat.

Don’t forget to check the food label

It is not always easy to reduce the amount of fat in the diet, because foods that seem light are not so light and because the labels of some products are difficult to interpret.

It is important that you check the nutritional information of the products, compare brands and look for the ones with the least fat per serving.

If the total fat content is greater than 5%, do not take it home and try to opt for those that are free of trans fats, which are what make bad cholesterol rise.

Opt for those products with fewer ingredients, avoiding those that contain hydrogenated oils and fats, flavorings, artificial colors, coconut and palm oils, and saturated fats.

Abusing this type of fat presents a series of associated problems such as cholesterol, obesity, or cardiovascular disorders.

Finally, We suggest this book to help you lose fats in a healthy way.

Click on the image to obtain the book

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