Can you spot the sneaky saturated fat?
You’re doing your best to make healthy choices.
Maybe you order meals that sound nutritious or fill your cart with options you feel good about serving at home.
But some foods are better at hiding saturated fat than others.
For people with diabetes, those choices matter even more. Diabetes can increase the risk of getting heart disease. That’s why the care team at Genesis Diabetes & Nutrition Education helps patients cut through nutrition confusion and understand how food choices affect their health.
Why it matters
Too much saturated fat can raise LDL or “bad” cholesterol, increasing the risk of heart disease and stroke. For a 2,000-calorie diet, a good goal is 20 grams or less of saturated fat a day, according to Genesis Diabetes & Nutrition Education.
The good news? Foods like avocados, nuts, seeds and fatty fish contain unsaturated fats that can help support a heart-healthy lifestyle.
Detective challenge
Some foods like to wear healthy disguises. Can you spot the foods with more saturated fat? Take the quiz below.
1. Breakfast showdown
Coconut yogurt vs. Plain Greek yogurt
Answer: Coconut yogurt
Healthy-sounding doesn’t always mean lower in saturated fat. Coconut yogurts get their rich texture from coconut cream, which is naturally high in saturated fat. A typical serving contains about 6 to 10 grams of saturated fat, compared to 0 to 3 grams in a serving of plain Greek yogurt.
2. Caffeine challenge
Black coffee vs Specialty coffee drink
Answer: Specialty coffee drink
Don’t let that foam fool you. Cream, whole milk and whipped toppings can add a surprising amount of saturated fat to your favorite coffeehouse order. A cup of black coffee contains 0 grams, while a specialty coffee drink may contain 3 to 8 grams or more per serving.
3. Soup’s on
Broth-based vegetable soup vs. Cream-based soup
Answer: Cream-based soup
The creamy texture is the giveaway. That rich, comforting flavor often comes from ingredients like heavy cream, butter and cheese. A typical cup of broth-based vegetable soup contains 0 to 1 gram, while a cup of cream-based soup may contain 4 to 8 grams.
4. Dinner dilemma
Cheese pizza vs. Veggie wrap
Answer: Cheese pizza
A good pizza is hard to resist, but cheese is one of the biggest sources of saturated fat in many diets. One slice of cheese pizza often contains about 3 to 5 grams. A veggie wrap can vary widely depending on its ingredients, but it’s often lower when made without cheese or creamy dressings.
One more clue
Serving sizes aren’t always what you expect. Nutrition Facts labels can help uncover hidden sources of saturated fat while you’re shopping or dining out. Put your detective skills to work. Small swaps can make a big difference for heart health without sacrificing flavor.
Don’t let saturated fat go undercover. Learn more at genesishcs.org/diabetes-management.
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
