Fats can be categorized into ‘good’ and ‘bad’ fats. ‘Bad’ fats are namely trans fat and saturated fat and are responsible for raising LDL (bad) cholesterol. A high intake is linked to an increased risk of heart disease. By 2021, partially hydrogenated oils which is a main source of artificial trans fats will be banned as an ingredient in all foods sold in Singapore.
Common sources of saturated fat are animal fats, high fat dairy products and food prepared with palm based vegetable oil.
Here are 2 simple and practical tips to reduce saturated fat in our diet.
(1) Remove visible fat and skin from poultry & meat. A portion of grilled ribeye steak consisting of fat and lean meat contains 8.46g of saturated fat compared to 3.7g if only the lean meat is consumed. Similarly, a portion of roasted chicken thigh with skin contains 2.7g saturated fat compared to 1.58g without skin.
(2) Compare the nutrition information panel and choose a food item that contains less saturated fat, alternatively, look for the ‘healthier choice symbol’ for products that contain less total and saturated fat.
While it is advisable to reduce the consumption of non-beneficial nutrients, it is essential to consume sufficient amounts of beneficial nutrients as part of a sensible balanced diet.
FoodSavvy.sg advocates moderate consumption of a variety of food as part of healthy eating.
Footnote: The saturated fat content of fresh eggs does not vary significantly across brands.
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FoodSavvy.sg is an advocate for reading of food labels and encourage all consumers to do so and exercise discretion at all times.