What are the Fatty Foods?

Fatty foods are high in fat content. Fatty food can be both good and bad depending on the types of fat. Consumption of fatty foods that contain trans fat and saturated fat can be harmful. On the other hand, consumption of fatty foods that contain right type of fat is good for health. Good fat can suppress appetite and help reduce calorie consumption in a day. Good fat is good for heart health and can stoke metabolism. Following are the fatty foods that are healthy foods and can help losing belly fat.

Grass-Fed Beef

Grass-fed beef provides high levels of omega-3 fatty acids, which is linked with reduction of risk of heart disease. As regards waistline, grass-fed meat has fewer calories than conventional meat and naturally leaner. A seven ounce of conventional strip steak provide sixteen grams of fat and three hundred and eighty six calories. On the other hand, seven ounce of grass-fed strip steak   provides only two hundred and thirty four calories and five grams of fat.

Olive Oil

Olive oil is rich in polyphenols and monounsaturated fats. Polyphenols help fight cancer and monounsaturated fat strengthens heart. Olive oil based diet results in higher levels of adiponectin   than other diet. Adiponectin helps break down fat in body. It is good to use olive oil for cooking or in sauces and dressings.

Coconut

Coconut contains saturated fat, more than half of which comes from lauric acid or lipid. Lipid combats bacteria and improves cholesterol profile. Lipid contained in dietary supplementation of coconut oil, is linked with reduction in abdominal obesity, as found out in a study. According to same study, consumption of coconut oil is also linked with waistline shrinking.

Dark Chocolate

Dark chocolate contains pure cocoa butter. Cocoa butter has stearic acid that slows down digestion. As dark chocolate takes longer to process, it delays hunger and help lose weight.

Almond Butter

Despite high fat content, almond is linked with weight loss and waistline reduction, as found out by study from Related Metabolic disorders and International Journal of obesity. Almonds has elements that limit amount of fat absorbed by the body.

Avocado

Avocado has healthy monounsaturated fats. It contains oleic acid, which helps ease feelings of hunger. Avocado also provides protein and fiber. Eating avocado in the morning helps feel full until lunchtime.

Greek Yogurt

Greek yogurt provides both good fat and protein. Greek yogurt is linked with appetite control and reduction in evening snacking.

Fatty Fish

Fatty fish is healthy food. Salmon, trout, mackerel, sardine and herring are all packed with high quality protein, heart-healthy omega-3 fatty acids and all types of important nutrients. Consumption of fish is linked with reduction in risks of depression, heart disease, dementia and many other common diseases. Fish oil supplement is also very good for those who cannot eat fish. It contains plenty of vitamin D and all the omega-3s.

Whole Egg

Eggs are healthy food despite being high in fat and cholesterol. Newer studies have found out that cholesterol in eggs does not affect cholesterol in blood, in most cases. Egg is one of the most nutrient dense food. It is packed with vitamins and minerals. It contains bit of all nutrients that we need. It is also high in protein and a weight-loss friendly food.

Nuts

Nuts contain fiber, protein and healthy fat. They are also packed with magnesium and vitamin E. Nuts are linked with lowering risks of many diseases including obesity, type-2 diabetes and heart disease. Healthy nuts include macademia nuts, walnuts, almonds etc.

Chia Seeds

Chia seeds contain fat that makes up of omega-3 fatty acid, which is heart healthy. Chia seeds   are very nutritious and packed with fiber and minerals. Chia seeds are linked with number of health benefits.

 

What are the Fattening Fruits?

 

Fruits are healthy food. Nonetheless, overconsumption may not be a good idea. Fruits supply energy that your body uses to run functions such as digestion, temperature regulation, respiration, as well as physical activities that you perform. You might confuse discussing fattening fruits with the notion that fruits by design make you fat. But it’s actually how much of extra fruits we consume or the caloric surplus that can make us fat. The fruits themselves or the nutrients in them do not automatically make anyone fat.

Below are some of the positive aspects of fruits to keep in mind. These positive aspects are worth mentioning while discussing ‘fattening fruits’ so that we don’t get discouraged, rather eat fruits regularly and reasonably.

Basics

A healthy diet is based on high amount of vegetables and fruits, as pointed out by Centers for Disease Control and Prevention. Whole fruits facilitate digestion and might help block number of diseases including cardiovascular disease and stroke. Fruits have fiber. Taking skin off from fruits such as pears and peaches decreases fiber content of fruits. Fruit juices can also get fiber content reduced significantly.

Eating organic fruits is good in many ways. It is not necessary to take skin off from organic fruits, as they do not have pesticides on the skin. Fiber is weight-loss friendly. Consuming organic and whole fruits to keep their fiber content intact is also weight-loss friendly.

Nutrients

Fruits contain carbohydrates and fructose, which is simple sugar. Chemical composition of the fructose contained in fruits is no different from that of fructose contained in some soft drinks and sugary snacks. Sugar from fruits is slow burning. Unlike sugary soft drinks and snacks, fruits supply energy along with lot of nutrients. Calorie intake from fresh fruits comes with dietary benefit that is far higher than that of calorie intake from cola or cotton candy. Guava, citrus fruits, melons and mangoes have high amount of vitamin C. Bananas and prunes supply potassium, which is very helpful in maintaining regular heartbeat and a healthy immune system.

Portions

Excess consumption of any food or calories can cause weight gain. Knowing individual daily dietary requirements can help you fix your calorie need and limit calorie intake accordingly. A woman who is 35 and exercises 30 to 60 minutes a day need 2000 calories a day and 2 cups of fruit. A man who is 25 and exercises more than 60 minutes a day need 3000 calories and two and half cups of fruit, as estimated by the Centers for Disease Control and Prevention. Controlling portion size in relation to serving size while consuming any food or fruit can save us from calorie surplus and fattening effects.

Calories

Not all fruits are equally energy-dense. A serving of fruit that has 60 calories and 15 grams of carbohydrates is the equivalent of 1 cup of raspberries, cantaloupe or honeydew melon, but just three prunes or half cup of mango. You can have 60 calories by eating 1 ¼ cups of watermelon or strawberries. A small four-ounce banana or a small apple can also supply same amount of calories. Knowing which fruit contains how many calories can be useful. Following are some of popular fruits along with their calorie content.

1 cup of mango: 99 calories

1 cup of pineapple: 82 calories

1 guava: 38 calories

1 cup of blueberries: 85 calories

1 passion fruit: 17 calories

1 apricot: 17 calories

1 cup of grapes: 62 calories

1 kiwifruit: 42 calories

1 cup of cherries: 77 calories

1 medium sized pear: 102 calories

1 medium tangerine: 47 calories

Unlike fruits, it is junk foods or processed foods that are reputed to be fattening foods. Fruits have been around for thousands of years and they have never been considered fattening food. In fact, in many cases the problem isn’t that people eat too much fruit and get fattened, rather the problem is that people don’t eat enough or recommended amount of fruit. For example, in Australia, around 50% of the people do not eat 1 to 2 pieces of fruit everyday, which is recommended. Eating recommended amount of fruit in relation to max limit on calorie intake, can keep fattening effects away.

 

Fatty Foods to Avoid

 

The worst fatty foods are the ones that have trans fat in them. Trans fat is an artificial fat used in foods to improve taste and texture. It also helps food last longer. Foods containing trans fat can not only facilitate fat gain, but also causes number of diseases including type 2 diabetes, stroke, heart disease etc. Recommended daily intake for trans fats is zero. The U. S. Food and Drug Administration required food manufacturers to stop using artificial trans fat in foods in about three years. It is good to avoid foods that have trans fat or partially hydrogenated oils which is also hidden source of trans fat. Following are some foods that contain trans fat.

Cakes, Cookies and Pies (Especially with Frosting)

Most cake and cookies contain trans fats. Sometimes food labels show zero grams of trans fat. Actually, there can still be some trans fat. This is because, when amount of trans fat is below 0.5 grams, manufacturers can list zero gram. With multiple servings, those small amounts can add up. Besides, when you add frosting, trans fat level goes higher. Two grams of trans fat can be added by an average serving of frosting.

Biscuits

Surprisingly, frozen biscuits can have up to 3.5 grams of trans fat. It is useful to watch out the word ‘flaky’. Flaky is a kind of texture that trans fat can help produce. Apart from trans fat, biscuits usually contain sodium, amount of which is more than half of the daily recommendation.

Breakfast Sandwiches

Microwavable breakfasts or sandwiches are good for saving time. But they usually contain at least one gram of trans fat. They can contain more if they come on a biscuit. If you check ingredients, you are likely to find partially hydrogenated oils. Besides, they are loaded with sodium.

Margarine

Many of the margarine makers do not use trans fat anymore. But it’s still useful to check. Some margarine makers can still use trans fat. Trans fat level in margarine can be as high as 3 grams per serving.  

Crackers

Crackers can also contain trans fat even when food level shows zero. If food lasts for weeks without going stale, it may be trans fat which is keeping it fresh.

Microwave Popcorn

Microwave popcorn is source of antioxidants and whole grains.  However, many flavored or buttered varieties contain trans fat. Trans fat content can be as high as five grams per serving. It’s good to check labels and choose popcorn that contains no trans fat.

Cream-Filled Candies

Candies can contain 0.5 grams of trans fat per serving. But it’s too easy to eat more than one at a time. Eating few candies can get us a lot of sugar and trans fat. And candies have no nutritional benefit.

Doughnuts

Cream-filled or frosted doughnuts can have trans fat and a lot of sugar with little fiber or protein.

Fried Fast Foods

Trans fat can be present in your favorite fries(5 grams) and sandwiches(2 grams). Ingredient and nutrition information for fast food is usually available at the restaurant or on website. It’s good to check for trans fat or hydrogenated oils. Deep-fried goods at carnivals or fairs aren’t good either.

Frozen Pizza

Frozen pizzas are convenient to eat but they contain trans fat, around one gram per serving or slice. Trans fat gives the crust of pizza the flaky texture. There are other foods that may or may not contain fat, but can still cause fat gain and different health problems. Below are some more foods that we should avoid.

Sugary Drinks

Sugary drinks are the most fattening aspect of the modern diet. Drinking sugary drinks in large amount can cause fat gain and obesity. Overconsumption of sugar is linked with insulin resistance, non-alcoholic fatty liver disease, type 2 diabetes and heart disease. Just water or tea can be good alternate to sugary drinks.

Fruit Juices

Fruit juices are in many cases little more than fruit-flavored sugar water. Sugar content of fruit juices can be as high as that of sugary drinks such as Pepsi or Coke. Overconsumption of fruit juices can contribute to fat gain.

Processed Meat

Unlike unprocessed or lean meat, processed meat isn’t healthy. Observational studies suggest that processed meat is associated with weight gain, type 2 diabetes, colon cancer and heart disease.

Processed Cheese

Cheese is a healthy food. However processed cheese isn’t. To avoid weight gain and other health issues, we should avoid processed cheese.

 

A list of 49 foods was developed by Otago University researchers. This list includes foods that are high in calorie and low in nutrition. This list was published in New Zealand Medical Journal and was produced to help combat obesity. The list includes foods that are high in added sugars or fat; prepared in a high-fat cooking method like deep-frying or have high energy density in relation to their nutrition content. Some foods are on the list because they have healthier alternatives. For example, skim milk is healthier than whole milk. Honey is in the list but honey is OK when consumed in moderation by a healthy person. Following are the foods that are in the list.

 

Glucose

Crisps

Lite coconut milk

Toasted muesli and any other breakfast cereal with more than 15g sugar per 100g cereal

Biscuits

Desserts/puddings

Condensed milk

Whole Milk

Butter, lard, dripping or similar fat

Doughnuts

Cordial Water/Sugar free cordial

Air popped popcorn

Lite margarine or similar spread or omit

Drinking Chocolate

Artificial sweetener

Honey

Alcoholic drinks(water/diet soft drinks can be good alternate)

Cocoa plus artificial sweetener

High fat crackers (more than 10g fat per 100g)

Hot chips

Corn chips

Cakes

Lower fat crackers (less than 10g fat per 110g)

Energy drinks(water is a good alternate)

Cream

Chocolate

Flavored milk/milkshakes(Trim milk can be good alternate)

Quiches

Natural yoghurt

Coconut cream

Syrups such as golden syrup, treacle, maple syrup

Regular sausages

Low fat sausages

Popcorn with butter or oil

Regular salami

Ice cream

Fruit tinned in syrup

Crust-less quiches

Low fat salami

Jam

Fruit tinned in juice

Reduced cream

Fried food

Marmalade

Yoghurt type products with 10g sugar per 100g yoghurt

Natural yoghurt

Boiled, grilled or baked food

Mayonnaise

Nuts roasted in fat or oil

Regular luncheon sausage

Frozen yoghurt

Lite dressings/lite mayonnaise

Dry roasted or raw nuts

Low fat luncheon sausage

Ordinary yoghurt

Muesli bars

Pastries

Regular powdered drinks (e.g. Raro)

Fruit juice (exception include blackcurrant and tomato juice)

Muffins

Pies

Water/Diet/Sugar free powdered drinks

Fresh fruit (apple, orange etc.)

Sour cream

Natural yoghurt

Artificial sweetener

Regular soft drinks

Rollups

Sugar (added to anything including cooking, baking, drinks, baking etc.)

Sweets/lollies

Water/Diet soft drinks

Fresh fruit

 

The list was intended to help obese people know the foods that could be cut or reduced from their diet. The foods on the list are not equally fattening or harmful. Some foods such as honey and fresh fruits are quite healthy when consumed reasonably. The list is sort of a general guideline. Consulting a dietitian can help learn specifically how much of which food is reasonable to be consumed or avoided.

Last update: August 27, 2017 08:05:21 pm

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