Top 11 Foods in Saturated Fat
With the absence of carbs, fat is your body’s primary fuel source. But pushing fat levels even higher while cutting carbs makes a big difference in the amount of fat you’ll burn. Saturated fat refers to a group of fatty acids, each with its own properties and characteristics. Some of the saturated fatty acids may be healthy, while others less so, and more research needs to be conducted so consumers can make better diet choices. Despite saturated fats potential health benefits, saturated fat has long been associated with increased risk of heart disease, stroke, and even cancer. While such evidence is controversial, it still doesn’t hurt to limit intake of saturated fats. The key word being limit and not eliminate.
Saturated fat is good for your weight loss program?
Don’t substitute anything on this list with trans fats, or margarine, as they are now seen as being even worse for health than natural saturated fats. The DV for saturated fat is 20 grams per day. Below is a list of the top ten foods highest in saturated fat, for more see the lists of unhealthy sources saturated fat, and healthier sources of saturated fat.
1. Butter – 100% Fat
Butter is one of those foods that can turn bland meals into masterpieces. But in the past few decades, it has been blamed for everything from obesity to heart disease. Recently, butter has been making a comeback as a “health food.” Here are 7 reasons why butter may be good for your health in moderate amounts. When you go low carb, butter becomes a condiment, a sauce, a staple. In ketosis, it’s important to deliberately add butter to foods for both flavor and fat.
The natural, saturated fat in butter helps your body absorb the healthy nutrients in vegetables. Without fat, your body can’t absorb carotenoids (powerful antioxidants) or the fat-soluble vitamins A, D, E and K. Add avocado, lemon and herbs to butter; whip or process in a food processor and refrigerate.
2. Olive Oil – 100% Fat
Olive oil is full of antioxidants and vitamin E, adding protection against certain cancers and signs of aging. The health benefits of olive oil are unrivaled, and research reveals more benefits nearly every day. In fact, we are only just beginning to understand the countless ways olive oil can improve our health, and our lives. Olive oil is the cornerstone of the Mediterranean diet — an essential nutritional mainstay for the world’s longest-living cultures.
Olive oil promotes heart health by reducing “bad cholesterol” and increasing “good cholesterol”
- Add olive oil to soups and sauces.
- Make a marinade, or fresh dressing for garden salads and cooked vegetables:
Combine 2 parts olive oil with 1 part balsamic vinegar or lemon juice. Add salt, ground pepper, crushed garlic and fresh herbs. Make a pesto sauce, combine salt, garlic, fresh basil and pine nuts in a food processor. Process until the mixture forms a paste. Slowly add small amounts of olive oil until it reaches the consistency of a thick sauce. Store in the refrigerator.
3. Coconut Oil – 100% Fat
Coconut oil is a healthy source of saturated fat. Coconut oil is an immediate source of energy and isn’t stored as fat. Adding this quality fat to your diet helps you burn more fat in ketosis. It’s high lauric acid content boosts your metabolism, and helps support healthy thyroid functioning. Coconut oil helps skin heal faster after injury or infection. It’s anti-inflammatory properties lessen arthritis.
Coconut Oil increases absorption of calcium and magnesium, helps remineralize teeth and improves overall gum health.
- Coconut oil can last up to two years without spoiling.
- Coconut oil gives food a nice “buttery” (not coconut) flavor, and is easy to cook or bake with.
- Enjoy a glass of raw homemade coconut milk.
- Add coconut oil to smoothies, yogurt, soups and hot drinks.
4. Cream Cheese – 88.5% Fat
Cream cheese is a soft, mild-tasting fresh cheese with a high fat content. Stabilizers such as carob bean gum and carrageenan are typically added in industrial production. Cream cheese is not naturally matured and is meant to be consumed fresh, and so it differs from other soft cheeses such as Brie and Neufchâtel. It is more comparable in taste, texture, and production methods to Boursin and Mascarpone. Loaded with vitamin A and potassium, cream cheese is one the most flexible high fat low carb foods.
- Cream cheese adds a smooth texture to almost any low carb dish.
- Combine with herbs and chopped low carb veggies for an instant dip or spread.
- Use it to thicken sauces, as a spread and as a main ingredient in Atkins approved desserts.
Beside that, Low-fat cream cheese has about half the fat and about 40 percent fewer calories than regular cream cheese. Opting for this lighter version allows you to enjoy cream cheese without going overboard on fat and calories. Whether you spread cream cheese on a bagel, stir it into your favorite sauce or scoop it onto your salmon sandwich, you probably won’t notice a difference in taste if you use low-fat cream cheese instead of regular.
5. Sour Cream – 88.5% Fat
Sour cream is a rich source of fat. It delivers amazing flavor and adds a luxurious texture to low carb foods. Sour cream contains all the necessary main nutrients in appropriate proportions. As the sour cream on sale in Estonia mostly varies in its milk fat content we’ll discuss that first. The fat content of sour cream produced in Estonia is between 10–30%. It is possible to produce sour cream with a fat content of 10, 15, 20, 25 and 30%.
The higher the fat content of the product the more food energy it gives to the consumer. Each 10 percentage points of fat increases the calorific value of each 100 grams of the product by around 90 calories.
A few tablespoons of sour cream gives your fat ratio a boost, helping you get into ketosis quickly.
- Look for full fat versions of sour cream. It tastes better and is lower in carbs.
- Add onion, spices or cucumber to sour cream for a fast veggie dip.
- Try sour cream on top of steak or eggs.
6. Coconut – 88% Fat
Coconut is a mature fruit of the cocos nucifera palm. It is one of very versatile and indispensable food item for millions of inhabitants in South and South-East Asia, and Pacific islands. It is one of the most sought-after ingredients in the kitchen since it employed in almost each and every recipe prepared in these parts of the world. Cocos nucifera belongs to the large Palmaceae family of palm trees. Coco palm grows well under tropical climates. The palm requires moist, sandy, well-drained soil and flourishes well all along the saline-rich coastal regions.
Adding coconut to your high fat low carb foods boosts HDL (good) cholesterol, and decreases your risk of cardiovascular disease.
- Add coconut to a smoothie in the morning and it will keep your hunger satisfied for hours.
- Try unsweetened shredded coconut raw, add flavor (vanilla, lemon, cocoa, etc.) or use in low carb recipes.
Coconut is a very versatile and indispensable food item for most people under the tropical belt. It is a complete food rich in calories, vitamins, and minerals. A medium-size nut carrying 400 g edible meat and some 30-150 ml of water may provide almost all the daily-required essential minerals, vitamins, and energy of an average-sized individual.
7. Avocado – 82.5% Fat
Avocados have high amounts of fiber, are sodium and cholesterol free, contain omega 3 fatty acids, and are rich in vitamins A, C, D, E, K and the B vitamins. This fruit is prized for its high nutrient value and is added to all sorts of dishes due to its good flavor and rich texture. It is the main ingredient in guacamole. It also contains thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B 6, vitamin B 12 and folate — as well as potassium. Based on results of researchers, they say that Avocados are one of the healthiest foods you can eat. Personally, I eat one almost every day. If you’re an avocado fan, which 60 percent of Americans claim to be, you’re probably aware that they’re an excellent source of healthy monounsaturated fat, vitamins and antioxidants. Here’s why low carbers say avocados are the perfect food:
- Add avocados to smoothies, sauces, soups and salsa for flavor and texture.
- Make an avocado dressing or dip to add flavor to raw or steamed vegetables.
- Combine with butter (recipe above) to make a savory steak, fish or poultry topping.
- Sprinkle avocados with herbal seasoning and combine with cooked egg yolk for delicious deviled eggs.
8. Full Fat Cheese – 74% Fat
If you thought you were doing your body justice by reaching for the low-fat cheese or milk, you may want to think again. While dietitians and others recommend low- and no-fat varieties, more experts are starting to realize why full-fat milk, cheese, and dairy as a whole should be chosen. If you want to lose weight and be healthy, skip the skim and reach for full-fat varieties of foods instead, especially dairy.
- Hard low carb cheeses like cheddar, Monterey Jack and Swiss are good choices.
- Cheese is amazingly versatile! Shred it over any low carb food, or eat a 1 to 2 ounce chunk.
- Spread cream cheese between two slices of cheddar cheese for an instant high fat low carb snack.
- Make a “cheese bowl” container to hold any low carb dish
Grate Parmesan cheese over a piece of parchment paper, creating large circles, and bake. When it comes out of the oven, place it over a glass to form it into a bowl before it cools.
9. Dark Chocolate – 65% Fat
Dark chocolate is loaded with organic compounds that are biologically active and function as antioxidants. These include polyphenols, flavanols, catechins, among others. One study showed that cocoa and dark chocolate contained more antioxidant activity, polyphenols and flavanols than other fruits they tested, which included blueberries and Acai berries. Dark chocolate can be a part of your low carb or ketosis plan. If you follow the rules, you can lose weight with chocolate rules on a low carb diet is a reality. (It can even help you lose more weight!)
But of course, this doesn’t mean people should go all out and consume lots of chocolate every day. It is still loaded with calories and easy to overeat on. Maybe have a square or two after dinner and try to really savor them.
Be aware that a lot of the chocolate on the market is crap. You need to choose quality stuff… organic, dark chocolate with 70% or higher cocoa content. Dark chocolates often contain some sugar, but the amounts are usually small and the darker the chocolate, the less sugar it will contain.
10. Whole Eggs – 61% Fat
Eggs are one of the most economical high fat low carb foods. They are convenient and store well. Eating more eggs is a fantastic way to give yourself a health boost. Eating whole eggs is vital: the goodness of eggs is found in the yolk (containing over 90 percent of an egg’s calcium and iron) and the white (containing almost half the egg’s protein). If you’re not eating eggs regularly, here are five reasons why you should. Eggs provide the perfect ratio of protein to fat, and have more essential vitamins and minerals per calorie than almost any other food.
Eggs are one of the best sources of choline, a substance your body requires to break down fat for energy. Did you know that eating eggs can help you lose weight? This might come as a surprise to those who think of eggs as “fattening” or “unhealthy”—but a study carried out by the Rochester Center for Obesity Research found that eating eggs for breakfast helps limit your calorie intake all day, by more than 400 calories. That means you could lose three pounds or more per month.
11. High Fat Meats
Meat is often considered unhealthy because it is high in saturated fat. For this reason, meat (especially fatty meat) has been demonized. But new studies have shown that saturated fat is harmless…and meat has been making a comeback as a health food. When you’re looking for an excellent source of quality protein and vitamin B-12, meat is one of your top choices. Some cuts of meat contain so much saturated fat and cholesterol, however, that their high fat outweighs the nutritional benefits. Over consumption of these unhealthy fats raises cholesterol and contributes to cardiovascular disease. Other types of meat — lean meat — have less fat. They’re the ones to choose when meat is on the menu.
That being said, there are some potential concerns with the fatty acid composition of “conventionally” raised meats.
Recommended daily nutritions
Several sources offer intake recommendations, but one standard guideline has not been established to date. The DASH diet, which is used to lower blood pressure, recommends eating 1.4 ounces of meat daily based on a 2,000-calorie-a-day diet. The U.S. Department of Agriculture suggests 1.8 ounces of meat daily. Other guidelines group meat with other sources of protein. For example, the American Heart Association recommends eating no more than 6 ounces of lean meat, fish or poultry each day. Twenty-five percent to 35 percent of your total daily calories should come from fat. Limit saturated fat to no more than 7 percent of your daily calories and keep cholesterol under 300 milligrams each day.