How To Replace Saturated Fat In Food / Nutrition / Fats Looking to lose weight? Try our FREE Calorie Counter ?  |  Log In Articles All Articles Nutrition Fitness CREATE A FREE ACCOUNT LOG IN WHAT IS FITDAY? FITDAY PC PREMIUM DIETITIAN SERVICE ArticlesFitnessNutrition HomeNutritionFatsHow To Replace Saturated Fat In Food How To Replace Saturated Fat In Food While you can't change the chemical composition of saturated fat in food, replacing foods and ingredients high in saturated fat with healthier alternatives helps drastically reduce your saturated fat intake. Because eating too much saturated fat can increase your blood cholesterol and risk for developing heart disease, it's good to reduce or replace saturated fat in foods with heart-healthy mono- and polyunsaturated fats when possible.

Choose Oils over Butter

While butter may be better for some recipes, replacing butter with oil significantly lowers saturated fat in recipes. One tablespoon of butter contains about 7 grams of saturated fat, but 1 tablespoon of canola oil provides just 1 gram. Even if your recipe specifically calls for butter instead of oil, using tub butter mixed with olive or canola oil reduces the saturated fat content of your recipe by almost half. You can also replace some of the butter in your recipe with applesauce to cut saturated fat and extra calories. Avoid tropical oils like coconut, palm kernel and palm oils because though they are plant-based oils, they are rich in saturated fat.

Replace High-Fat Dairy Foods

If your recipe calls for whole milk, cream, cheese or buttermilk, choosing low-fat dairy foods instead significantly lowers the saturated fat content of your recipe. Whole milk contains about 5 grams of saturated fat per cup, but skim milk has almost no saturated fat in it. The American Heart Association suggests replacing 1 cup of whole milk with 1 cup of skim milk plus 1 tablespoon of vegetable oil, and using 1 cup of evaporated skim milk in place of 1 cup of heavy whipping cream. If your recipe calls for buttermilk, use low-fat milk plus vinegar or lemon juice instead to significantly reduce saturated fat in the recipe. Replace sour cream with plain nonfat Greek yogurt, cream cheese with fat-free cream cheese, and regular cheese with reduced-fat cheeses.

Substitute Lean Protein for High-Fat Meats

Replacing high-fat meats with lean protein foods drastically lowers your saturated fat intake. For example, choose turkey bacon or Canadian bacon instead of regular bacon. Pick very lean ground beef instead of regular ground beef. Choose lean cuts of red meat (such as loin, flank or round cuts) and trim off all visible fat before cooking the meat. Opt for unbreaded skinless poultry, seafood, soy protein, seitan or egg whites as your protein source instead of red meat to avoid saturated fat as much as possible.

Avoid Coconut Products

The type of saturated fat found in coconut oil may not negatively impact your blood cholesterol levels like saturated fat found in high-fat meats and dairy foods, according to a study published in 2011 in the Asia Pacific Journal of Clinical Nutrition. Nonetheless, coconut, coconut oil and coconut milk are rich in saturated fat. When saut?ing or baking with low heat, replace coconut oil with soybean, walnut, sesame, corn or pumpkinseed oils to reduce saturated fat. Instead of using coconut in recipes, choose nuts instead. Drink soy, almond or cashew milk instead of coconut milk to significantly lower the amount of saturated fat you're ingesting.

The Healthier Your Fellow Diners, the More You Eat

An experienced health, nutrition and fitness writer, Erin Coleman is a registered and licensed dietitian and holds a dietetics degree from the University of Wisconsin-Madison. She also has worked as a clinical dietitian and health educator in outpatient settings. Erin's work is published on popular health websites, such as TheNest.com and JillianMichaels.com

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Why Saturated Fatty Acids Are Harmful / Nutrition / Fats Looking to lose weight? Try our FREE Calorie Counter ?  |  Log In Articles All Articles Nutrition Fitness CREATE A FREE ACCOUNT LOG IN WHAT IS FITDAY? FITDAY PC PREMIUM DIETITIAN SERVICE ArticlesFitnessNutrition HomeNutritionFatsWhy Saturated Fatty Acids Are Harmful Why Saturated Fatty Acids Are Harmful Saturated fat is a type of fatty acid found in high-fat dairy foods, meats and some plant-based oils, such as palm, palm kernel and coconut oils. While some types of saturated fatty acids may be healthier for you than others, eating too much saturated fat puts you at risk for developing chronic health conditions. By limiting your saturated fat intake to recommended amounts, you'll significantly reduce your chronic disease risks.

Increased Heart Disease Risks

Because eating too much saturated fat can elevate your bad (low-density lipoprotein) blood cholesterol levels, diets high in saturated fat increase your risk for developing heart disease, which is one of the leading causes of death in the United States. Therefore, the American Heart Association suggests limiting saturated fat in your diet to no more than 7 percent of your total calorie intake, which equates to about 16 grams of saturated fat daily if you're following a 2,000-calorie diet. If you have high cholesterol, the American Heart Association recommends limiting saturated fat to 5 to 6 percent of your total calories, or 11 to 13 grams when eating 2,000 calories daily.

High in Calories

While carbohydrates and protein each provide just 4 calories in each gram, fat (including saturated fat) contains 9 calories per gram. Therefore, eating foods high in saturated fat can add extra calories to your meal plan and lead to unwanted weight gain. Eating just 250 extra calories daily can lead to a slow gradual weight gain of about one-half pound per week.

Healthier Saturated Fats

While the American Heart Association places plant-based saturated fats in the same category as animal sources of saturated fat, tropical oils -- coconut, palm and palm kernel oils -- may be slightly healthier for you. High-fat meats and full-fat dairy products contain dietary cholesterol, but plant-based tropical oils are cholesterol free. Furthermore, a study published in 2011 in the Asia Pacific Journal of Clinical Nutrition found that coconut oil consumption is associated with increased high-density lipoprotein cholesterol, which is your good cholesterol, and didn't negatively impact low-density lipoprotein cholesterol or triglyceride levels in women.

Ways to Reduce Saturated Fat

Making small changes to your diet can significantly reduce your dietary saturated fat intake and heart disease risks. For example, choose low-fat milk, low-fat yogurt, reduced-fat cheese or low-fat cottage cheese in place of whole milk, cream, ice cream, regular cheese and full-fat cottage cheese. Pick skinless poultry, seafood, very lean ground beef, tofu, seitan or egg whites in place of high-fat cuts of beef, whole eggs, bacon and sausage. Use olive, canola, flaxseed, walnut or soybean oils in place of coconut, palm and palm kernel oils.

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An experienced health, nutrition and fitness writer, Erin Coleman is a registered and licensed dietitian and holds a dietetics degree from the University of Wisconsin-Madison. She also has worked as a clinical dietitian and health educator in outpatient settings. Erin's work is published on popular health websites, such as TheNest.com and JillianMichaels.com.

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More Like This Heart Health: Does Saturated Fat Clog Arteries?OverviewDiets high in saturated fat may increase blood cholesterol levels, which in turn can clog your...Read More >>How To Replace Saturated Fat In FoodWhile you can't change the chemical composition of saturated fat in food, replacing foods and ingredients...Read More >>Food Myths Debunked: All Saturated Fats Raise Blood Cholesterol Saturated fats, they have been seen as the number one culprit for raising blood cholesterol for so long...Read More >>
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FITDAY is a registered service mark of Internet Brands, Inc. Advertise on FitDay All Articles Fitness Nutrition

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