Some foods and drinks that are generally considered healthy or healthier contain hidden added sugars and unsaturated fats that may lead people to unknowingly consume more than the recommended daily intake, according to a new study.
The 2020-2025 edition of the Dietary Guidelines for Americans recommends limiting saturated fats and added sugars to less than 10% of daily calories. Saturated fats, one of the unhealthy fats, can cause fatty deposits in blood vessels, which can lead to atherosclerosis, or hardening of the arteries. A diet high in added sugar has been linked to obesity, diabetes, and heart disease.
Most of us are aware of the foods we should avoid or cut back on simply because of our exposure to public health recommendations. Common targets are animal products like dairy, meat, and poultry, which contain saturated fat, and sugar-sweetened beverages like soda, sweet tea, and sports drinks. But a new study led by researchers from The Ohio State University (OSU) looked at hidden sources of saturated fat and added sugar and revealed a long list of things they say people should watch out for — some of them surprising.
“Chicken breast is promoted as a food with less saturated fat, but it still contains some saturated fat,” says Christopher Taylor, MD, professor and director of medical dietetics in the OSU School of Health and Rehabilitation Sciences and the study’s lead author and co-corresponding author. “But it’s also helpful to know that foods with less saturated fat can also be stealthily adding saturated fat to the diet.”
“Being able to cover less than 10 percent [of daily caloric intake] “It's about identifying the big contributors, but also being able to see where saturated fat and added sugar can still be found in other food choices. It doesn't make them bad choices—it's about being aware of how your morning latte might be contributing.”
The researchers examined data from 36,378 U.S. adults ages 19 and older who participated in the 2005-2018 National Health and Nutrition Examination Survey (NHANES). The survey collects 24-hour data on what each participant consumed over the previous two days and when they consumed it. To identify the largest sources of foods and beverages contributing to total saturated fat and added sugars, the researchers matched participants to the U.S. Department of Agriculture’s What We Eat in America (WWEIA) food categories for analysis. The WWEIA is a detailed survey that focuses on Americans’ aggregated intake of all foods and beverages and is administered to 5,000 people each year as part of NHANES. The food categories include 168 unique categories that contain individual food items.
The researchers found that overall, saturated fat accounted for at least 12% of daily calories, while added sugar consumption ranged from 14% to 16% of calories. The sources of these macronutrients were obvious and not so obvious.
Of the 168 categories, 54 contributed 90% of participants’ total saturated fat intake. Cheese, pizza, ice cream and frozen dairy desserts, eggs and omelets, burritos and tacos were the top five sources. Arguably, when it comes to saturated fat, these shouldn’t be too surprising. However, other sources of saturated fat that could be considered ‘hidden’ or ‘hidden’ included whole and low-fat dairy, cold cuts and deli meats, cream and cream substitutes, pasta mixes (excluding macaroni and cheese), salad dressings and vegetable oils, and French fries and other fried white potatoes.
In terms of added sugars, 30 of the 168 categories accounted for 90% of added sugars in the total participant population. Almost half of added sugar intake came from five sources: soft drinks, tea, fruit drinks, cakes and pies, and sugar and honey. Other sources that might not immediately come to mind as containing added sugar were sourdough breads (including white and whole-wheat breads, bagels, pretzels, and English muffins), cream and cream substitutes, tomato-based sauces such as ketchup and chutney, salad dressings and vegetable oils, rolls and buns, and cereal bars.
“His [added sugar] “It’s everywhere,” said Susan Schembre, an associate professor of oncology at Georgetown University’s Lombardi Comprehensive Cancer Center and a co-author of the study. “It’s found in lots of unexpected foods and often in surprising amounts.”
The researchers say the study's findings don't mean people should restrict their diets any further. The goal is to raise awareness and consider foods that are generally considered healthy — or healthier — than others.
“There are foods that are high in saturated fat and added sugar that are commonly consumed, and those are targeted, but there's also the smaller cumulative effect of things that are generally perceived as healthy but all contribute a little bit,” Taylor said. “And then when you add in some of those high sources, it puts you over the 10% threshold of calories for the day. We're trying to hit the sweet spot of hitting the big items at the front, but we're also trying to figure out the hidden contributors.”
The study was published in the journal Nutrients.
Source: OSU