Fatty Foods to Avoid

Fatty foods that are high in trans-fat should be avoided. Trans-fat is a kind of artificial fat. Trans-fats are used in foods to enhance texture, taste and longevity. It increases risks for many chronic diseases including type 2 diabetes, heart disease and stroke. Recommended daily intake for trans-fat is zero gram. It is so harmful that The U.S. Food and Drug Administration wants all manufacturers to remove trans-fat from their products within certain amount of time. It is important to know and avoid food that has trans fat. Checking food label is useful. ‘’Partially hydrogenated oils’’ is  also  hidden source of  trans fats.         

Cakes, Cookies and Pies

On food labels for cakes and cookies, trans-fats sometime may be listed zero gram, which is not actually zero gram. Manufacturers can list trans-fats zero gram when trans-fat content is less than 0.5 grams. This small amount can add up with multiple servings. When added with frosting, trans-fat content can go much higher. Frosting of an average serving can provide two grams of trans-fat and same amount of sugar in a tiny slice of cake.  


Frozen biscuits can contain about 3.5 grams trans-fat. Biscuits also have more than half of the daily recommendation for sodium.

Breakfast Sandwiches

It’s time saving to have microwavable breakfast, but they can provide one gram of trans-fat. Besides, they are loaded with sodium.       


Most margarine makers no longer use trans-fat. However, there may still be trans-fats which can be as high as three grams per serving.


Crackers may have zero gram of trans-fat on nutrition label, which does not necessarily mean they have zero trans-fat content. It is useful to check ingredients. There is another way to know. When a food last for weeks, it may be trans-fat, that keeps the fresh.

Microwave Popcorn

Microwave popcorn when flavored and buttered, can have trans-fat content as high as five grams per serving. It is important to check label and go for popcorn that has no trans-fat.

Cream-Filled Candies

Cream-filled candies usually contain 0.5 grams of trans-fat per serving. This small amount adds up with multiple servings. These candies, when consumed too much, can provide alarming amount of trans-fat and sugar with no nutritional benefit.                     


Doughnuts may still have trans-fat in small amount. The amount can go higher with cream-filled or frosted doughnuts. They also offer lots of sugar with little fiber or protein.

Fried Fast Foods

Fried fast foods are source of trans-fat. The good thing is that most fast food companies display ingredient and nutrition information. It is important to check label for trans-fat or partially hydrogenated oil. Deep-fried stuffs are to be wary of.    

Frozen Pizzas

Frozen pizzas provide around one gram per serving or slice. Frozen pizzas have to rely on trans-fat for crust to have flaky texture.


For shortening, when nutrition label is free from trans-fat, ingredients list can still have dehydrogenated oil.

Non-Dairy Creamer

Even though non-dairy creamer list zero gram of trans-fat on nutrition label, there is high amount of partially dehydrogenated oil in the ingredient list.

Fatty foods that are too high in saturated fat are also not healthy food. Red meat and full-fat dairy products are big contributors of saturated fat. Our consumption of foods that are high in saturated fat should be as low as possible. Fatty foods that are high in saturated fat can be replaced with healthy fat.

Last update: July 04, 2017 05:47:19 pm

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