Foods with a combination of sugar and fat are very appealing to us, as both these macronutrients provide lots of energy and were essential for survival in food-scarce environments.
Today, these foods are still highly appealing, but also widely available and often cheap – think chocolate bars, croissants, or cake – which is why we tend to consume too much of these foods. This can lead to gaining too much weight, which in turn goes along with other health problems. These foods often also contain high amounts of saturated fats which negatively influence heart health and brain health. Foods high in saturated fats alone such as processed foods or fat of red meat are also harmful.
Here are some areas to start thinking about when looking to reduce your saturated fat intake:
- Firstly, reduce your intake of pre-packaged snacks and foods, such as croissants, cakes, and biscuits, that are a bad combination of being high in sugar and high in fat, and additionally have high amounts in industrially produced trans-fats.
- Opt for healthier cooking methods by limiting the consumption of baked and fried foods, and try steaming or boiling your meals instead of frying.
- When cooking, replace saturated fats like butter and palm oil with healthier unsaturated fats, such as corn, olive, and sunflower oils.
- Choose reduced-fat dairy products and lean meats, ensuring to trim any visible fat from meat. Incorporate more fish, poultry, and vegetarian options into your diet to diversify your protein sources.
