Surprising Foods Secretly Stuffed With Sugar And Saturated Fat

They are called ‘stealth’ foods.

A recent investigation has uncovered that even diets considered to be health-conscious can still be high in saturated fats and added sugars due to their hidden presence in various foods. While saturated fats and added sugars are typically linked with items like sodas, cheese, pizza, and desserts, emerging research indicates that even foods generally perceived as healthy—such as chicken breast, seafood, and condiments like salad dressings and ketchup—can contribute to these nutrients. This makes it difficult for individuals to keep their intake within the recommended limit of 10% of their daily caloric intake.

Christopher Taylor, a lead researcher from Ohio State University, points out that while chicken breast is often promoted as a low-saturated-fat option, it still contains modest amounts of this nutrient. Over time, these minor contributions can accumulate, complicating efforts to maintain low levels of saturated fats and sugars. Taylor stresses the importance of recognizing both prominent and subtle sources of these nutrients to manage intake effectively.

The study, which analyzed data from over 36,000 U.S. adults participating in a federal nutrition survey between 2005 and 2018, found that saturated fats made up about 12% of daily caloric intake, while added sugars accounted for 14% to 16%. Major sources of saturated fats included cheese, pizza, ice cream, and eggs, while added sugars were primarily sourced from soft drinks, fruit drinks, tea, and baked goods. More unexpected sources included cold cuts, non-dairy creamers, and various condiments.

The research also revealed demographic variations in nutrient sources. For instance, Black individuals typically consumed more saturated fat from chicken, whereas Asian individuals sourced theirs from nuts and seeds. Both groups also had higher intakes from fish and seafood compared to other demographics. These findings suggest that dietary recommendations should address not only well-known sources of unhealthy fats and sugars but also these less obvious contributors.

To help manage dietary intake, researchers are developing an app designed to identify and track hidden sources of saturated fats and added sugars. This tool aims to support individuals in making more informed dietary choices by considering both major and minor sources of these nutrients.