AVOCADOS, granola and sunflower seeds – all super healthy, right?
Not exactly. While packed full of vital nutrients, these kinds of foods are also high in fat.
Hidden ‘fat traps’ could be sabotaging your weight loss goals, a nutritionist has warnedGetty
And eating too many of them could make you pile on the pounds, or be destroying your efforts to lose weight, a nutritionist has warned.
A certain amount of fat is an essential part of a balanced diet.
Too much, however, is a health hazard as it can raise your cholesterol and put you at increased risk of heart disease, which kills 66,000 Brits a year.
Registered nutritionist and weight loss specialist Milena Kaler said: “It is crucial to understand the difference between the healthy and unhealthy fats.
“Unsaturated fats can have positive effects on heart health, reduce inflammation, and provide essential nutrients.
“On the other hand, saturated and trans fats should be limited as they may contribute to heart disease when consumed in excess.”
The NHS recommends women eat no more than 20g of saturated fat a day, and men should limit themselves to 30g. Children should have even less.
Adults should also not have more than about 5g of trans fats each day.
But any amount of fat, even the ‘good’ kind, should be enjoyed in moderation, Milena said.
Here, she identifies eight potential ‘fat traps’ you might not realise are sabotaging your weight loss goals.
Why do we need some fat?
NO matter what diet plans tell you, a small amount of fat is good for you.
But like almost everything, too much of it can be dangerous.
Excess saturated fat (the bad stuff) can increase your risk of developing heart and circulatory diseases.
It can also lead to weight gain, which carries its own health problems.
The four main types of fat in our diets are:
Monounsaturated (healthy – e.g. peanut butter, almonds, olive oil)
Polyunsaturated (healthy – e.g. salmon, sunflower oil, sunflower seeds)
Saturated (unhealthy – e.g. sausages, butter, cheddar cheese)
Trans (unhealthy – e.g. pies, biscuits and margarine)
The right amount of fat differs for everybody. But it’s needed to help us:
Stay warm
Have energy
Make hormones
Have essential fatty acids like omega-3 and omega-6
Absorb vitamins A, D and E
When we eat more than we need, the excess is turned into body fat.
Having too much of this, particularly around the waist, hikes your risk of heart and circulatory diseases.
It can also make you feel more tired, give you joint pain and make you snore while you sleep.
Source: British Heart Foundation
1. Avocados
Avocados are rich in monounsaturated and polyunsaturated fats, which are hugely beneficial for heart health and can help reduce bad cholesterol levels, Milena said.
“While the fats in avocados are healthy, they are also high in calories,” she added.
“Make sure you pay attention to portion sizes if you are trying to lose weight.”
One medium avocado contains about 300 calories and 22g of fat.
This compares to around 20 calories and 0.4g of fat for a similar amount of broccoli.
2. Nuts and seeds
Like avocados, nuts and seeds contain super healthy monounsaturated and polyunsaturated fats.
“These fats provide essential fatty acids, such as omega-3 and omega-6, which are crucial for brain function and immune system support,” the nutritionist, from London, said.
“They also help with the absorption of fat soluble vitamins, such as A, D, E and K.”
But don’t scoff too many handfuls – particularly of Brazil nuts, cashews and macadamia nuts – as these can raise cholesterol.
“Excessive consumption can also contribute to weight gain,” Milena added.
A small handful of unsalted mixed nuts or seeds contains about 175 calories and 14g of fat.
3. Granola
Whether in bar form or the type you throw yoghurt or milk on top of, granola is another ‘healthy’ food to watch out for, Milena said.
These products often contain added oils, which ramp up their fat content.
They also tend to feature lots of nuts and seeds, which, while good for you, shouldn’t be eaten in excess.
“Be mindful of portion sizes and choose granola with healthy fats like nuts and seeds,” the expert, who specialises in weight loss, sports nutrition, and digestive health, said.
Kellogg’s Crunchy Nut Hazelnut & Chocolate Breakfast Granola, for example, contains 11g of fat per 45g portion, as well as palm oil, palm shea, vegetable fats and milk fat, and hazelnuts.
Morrisons The Best Nut & Seed Granola Cereal, on the other hand, has the same amount of fat but just palm oil, with the rest coming from almonds, hazelnuts, pecans, cashews, pumpkin seeds, sunflower seeds, linseeds and coconut.
4. Smoothies
“Some shop bought smoothies can be loaded with fats, such as nut butter or added oils,” Milena said.
“Consider making your own, and make sure you pay attention to portion sizes if you are trying to lose weight.”
The NHS recommends limiting fruit juice and smoothie intake to a combined total of 150ml per day.
It is also best to drink it with food to reduce the risk of tooth decay.
GettyFried tempura sushi rolls with salmon and cheese could be adding extra fat into your diet[/caption]
5. Nut butters
Peanut, almond and cashew butter are often touted as ‘miracle’ health foods – and it’s mostly for good reason.
They are rich in healthy fats, fibre, vitamins and minerals, and they are a decent source of protein.
However, they are incredibly calorie-dense, and many people eat far more than the recommended 20g serving size.
Even the all-natural, 100 per cent nut varieties, like Sainsbury’s Smooth Peanut Butter, contain 126 calories and 10.1g of fat (of which 1.1g is saturated) per tablespoon.
If you’re spreading three times that on your toast, that’s a lot of fat!
“Eat in moderation as nut butters can contribute a significant amount of fat and calories,” Milena said.
6. Dark chocolate
While perhaps better for you than its milk and white counterparts, dark chocolate isn’t something you should eat all the time if your goal is to slim down, according to the health expert.
“It contains both saturated and unsaturated fat,” she said.
“While some of these fats are considered healthy, eat dark chocolate in moderation.”
There are 109 calories and 8.9g of fat (of which 5.4g is saturated) in 18g of Green & Black’s Organic 85 per cent Dark Chocolate.
7. Salad dressing
Munching lots of greens on your weight loss journey? That’s a good shout.
But let’s be honest, a pile of plain leaves and veg is screaming out for some extra flavour and moisture.
While it’s tempting to reach for bottled dressings, it’s important to understand they often contain lots of ‘hidden’ fat, Milena said.
“Salad dressings, especially creamy ones, can be high in saturated and trans fats,” she added.
A measly one tablespoon (15ml) of Pizza Express Caesar Salad Dressing contains 65 calories and 6.5g of fat (of which 0.5g is saturated), but most people use far more.
Instead, try using olive oil, which helps the body absorb fat soluble vitamins present in vegetables, the nutritionist said.
A tablespoon of Filippo Berio Extra Virgin Special Selection Olive Oil contains 13.7g of fat, but is packed full of monounsaturates and polyunsaturates – the good stuff!
8. Sushi rolls
Research suggests that sushi can boost everything from gut health to the immune system – but there are some downsides.
Not only is it often very high in salt, some varieties also contain more fat than you may realise.
“Some sushi rolls, especially those with creamy sauces or tempura, can be higher in fats, Milena said.
“Instead, opt for rolls with lean protein such as sashimi.”
Sashimi is fresh, raw fish that is very thinly sliced, usually served with pickled ginger and soy sauce.