Notice anything odd?
The two lists are nearly identical!
To be fair, certain plant-based foods are also high in saturated fats... like coconut in all forms, palm oil, palm kernel oil, and vegetable shortening. Baked, fried and processed foods often contain these fats, too.
The simplest way to know if a food contains saturated fat?
Saturated fat is solid at room temperature.
Are saturated fats harmful?
For many years, saturated fat intake has been linked to a higher risk for heart disease. But recently this has been called into question.
A systematic review of the research found no connection between dietary fat intake and heart disease. A team at the University of Cambridge looked at 72 research studies in 18 countries with over 600,000 participants. On March 18, 2014 they published their findings, concluding:
"Current evidence does not clearly support cardiovascular guidelines that
encourage high consumption of polyunsaturated fatty acids and low
consumption of total saturated fats."
[Source: Annals of Internal Medicine]
What is a safe amount of saturated fat to eat?
The answer depends on the who you ask. Many health advocacy groups recommend limiting your dietary saturated fat to 7-10 % of your calories (15-20 grams/day if you eat 2,000 calories). If you already have a chronic disease such as multiple sclerosis, a lower amount may be recommended.
How can I lower my saturated fat intake, but still eat foods that I like?
Remember that some fats are healthy. While cutting back on saturated fats, the key is to substitute healthier fats.
Multiple Sclerosis Diet
> What is Saturated Fat?
- Use liquid vegetable oil sparingly (canola or olive oil) for cooking rather than solid oils like shortening, bacon grease or lard.
- Steam, microwave or bake foods
instead of frying. Try something new. You may surprise yourself!
- Eat more Omega-3 fats. These polyunsaturated fats are the healthiest fats for heart and brain health. Best food sources of Omega-3 fats in order:
Saturated Fat Foods List (alphabetical)
baked goods (biscuits, cakes, cookies, muffins, pastries)
beef and beef mixed dishes
beef fat (tallow)
chicken and chicken mixed dishes
coconut in any form
dairy (full fat)
desserts (grain based)
eggs & egg mixed dishes
fried white potatoes
margarine (hard stick)
Mexican mixed dishes
milk (reduced fat)
nuts/seeds and dishes w/these
palm kernel oil
pasta and pasta dishes
pork products (bacon, ribs, hot dogs, franks, and sausage)
poultry with skin on
potatoes (fried white)
shortenings (solid oils)