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It's added to many baked goods. The Nutrition Facts label on packaged foods lists the amount of saturated fat for one serving. The Dietary Guidelines for Americans recommends cutting back on saturated fats by replacing them with unsaturated fats. For example, you can cut 5 grams of saturated fat by replacing 1 tablespoon of butter with 1 tablespoon of olive oil. Katherine Zeratsky, R. There is a problem with information submitted for this request.
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This content does not have an English version. Saturated fats—which are solid at room temperature and mostly come from animal sources—are a bit more controversial. Our bodies need saturated fats for hormone production, brain function, liver function, and more.
However, excessive saturated fat consumption has long been linked to high cholesterol levels and heart disease. But a few recent studies disputed those associations , finding that there isn't conclusive evidence to prove that saturated fat is linked to cardiovascular disease or other outcomes. Cue the cheers of keto dieters everywhere Experts are still split about how much saturated fat is okay to eat. I think you don't want to overdo it on the fat intake in general, but having a moderate amount each day is pretty reasonable especially if it's coming from high quality, mindful sources," says Ash.
English disagrees. She adds that coconut oil, while likely a healthier option than animal-derived saturated fats, is still a controversial food and shouldn't be eaten with abandon. Ultimately, English and Ash say it's best to incorporate a mix of monounsaturated fats like olive oil, avocado and whole-food polyunsaturated fats like nuts and seeds into your diet, with some quality saturated fats i.
Like most things in wellness, it's all about balance. Most people get enough omega-6 in their diet, but it's recommended to have more omega-3 by eating at least 2 portions of fish each week, with 1 portion being an oily fish. Vegetable sources of omega-3 fats are not thought to have the same benefits on heart health as those found in fish.
Find out more about healthy eating as a vegetarian. The nutrition labels on food packaging can help you cut down on total fat and saturated fat also listed as "saturates", or "sat fat". Nutrition information can be presented in different ways on the front and back of packaging. But if the type of food in question is usually high in fat, the lower fat version may still be a high-fat food Also, foods that are lower in fat are not necessarily lower in calories.
Sometimes the fat is replaced with sugar and the food may end up having a similar energy content to the regular version.
To be sure of the fat and energy content, remember to check the nutrition label on the packet. Find out more about what food labelling terms mean , and how to get a balanced nutritious diet using the Eatwell Guide.
Use the Change4Life Food Scanner app app to find healthier food choices when you're shopping. Page last reviewed: 14 April Next review due: 14 April Fat: the facts - Eat well Secondary navigation Food and diet Nutrition and food groups Eating a balanced diet 8 tips for healthy eating The Eatwell Guide Food labels Food labelling terms Reference intakes on food labels Starchy foods and carbohydrates Dairy and alternatives Meat in your diet Fish and shellfish The healthy way to eat eggs Beans and pulses Water, drinks and your health Eating processed foods.
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