Study Reveals: "Hidden" Sources of Saturated Fat and Added Sugars in Diet May Undermine Health

To maintain a healthy diet, many people choose to avoid certain foods, such as desserts and fried items. However, recent research suggests that Americans may be consuming significant amounts of added sugars and saturated fats from "hidden" sources in their diet without realizing it.

The study, published in the July issue of the journal Nutrients, revealed that foods such as cheese, eggs, Mexican tortillas, and chicken contribute significantly to Americans' saturated fat intake, while soft drinks, tea, and honey are major sources of added sugars.

Dr. Christopher Taylor, a professor of medical nutrition at Ohio State University, noted that while high-fat processed meats, sugary drinks, candies, and desserts are well-known sources of added sugars and saturated fats, researchers also found that a wider variety of foods and beverages contain smaller amounts of these unhealthy ingredients, which can inadvertently influence people's eating habits.

According to the American Heart Association, people should not consume more than 6% of their daily calories from saturated fats, and men and women should limit their daily intake of added sugars to 36 grams and 25 grams, respectively. However, the 2020-2025 Dietary Guidelines for Americans indicate that most Americans do not meet these standards, increasing their risk of health issues such as heart disease, hypertension, type 2 diabetes, obesity, and obesity-related cancers.

Dr. Susan Schembre, an associate professor of oncology at Georgetown University, emphasized that excessive intake of saturated fats and added sugars is harmful to health. To gain a deeper understanding of the sources of these unhealthy ingredients, researchers analyzed data from 36,378 adults in the National Health and Nutrition Examination Survey (NHANES) conducted between 2005 and 2018.

The results showed that cheese, pizza, ice cream, eggs, Mexican tortillas, corn tortillas, and chicken are the primary sources of saturated fats, accounting for 25% of total intake. Meanwhile, soft drinks, tea, fruit drinks, cakes, pies, sugar, and honey account for nearly half of added sugar intake. Additionally, the study found differences in the sources of these unhealthy ingredients among Americans of different racial backgrounds and ages.

To avoid "hidden" added sugars and saturated fats in the diet, researchers recommend that people read food labels of processed foods to understand their fat and sugar content; choose whole foods over processed ones; limit consumption of sugary drinks; pay attention to portion sizes; opt for healthier cooking methods; and increase the proportion of fruits, vegetables, and whole grains in their diet.

However, experts caution that people should not completely avoid nutrient-dense foods like chicken breast and eggs, which are listed as major contributors to nutrition. The key to a healthy diet lies in diversity and moderation, as well as being aware of the cumulative effects of small amounts of saturated fats and added sugars from various sources. Moreover, trying to avoid all fats and sugars may do more harm than good, as dietary fats are crucial for a healthy diet. Therefore, people should focus on a balanced diet that includes a variety of whole and nutritious foods, while also controlling their overall intake of added sugars and saturated fats.