Maintaining a balanced diet is essential, but many Americans may be unknowingly undermining their efforts due to hidden sources of added sugar and saturated fat.
A recent study from Ohio State University reveals that even foods considered healthy can lead to consuming more of these harmful nutrients than expected.
The U.S. government’s 2020-2025 Dietary Guidelines for Americans recommend limiting added sugar and saturated fat to less than 10% of daily calories.
However, only 30% to 40% of adults manage to meet these guidelines. Those who exceed these limits are at an increased risk of serious health issues, including cardiovascular disease, diabetes, and cancer.
So why is it so difficult for many to keep these dietary dangers in check?
The study, published in the journal Nutrients, suggests that hidden sources of saturated fat and sugar are to blame, quietly pushing many of us over the edge without realizing it.
The research team, led by Christopher Taylor, a professor and director of medical dietetics at Ohio State University, analyzed dietary data from over 36,300 U.S. adults who participated in a national nutrition survey between 2005 and 2018.
Their findings reveal that some foods, often considered healthy or low in fat, can still contribute significantly to your daily intake of saturated fat.
“Chicken breast is promoted as a lower saturated fat food, but it still has a little bit of saturated fat,” Taylor explained.
“It is helpful to know how foods with smaller amounts also slowly add saturated fat in a stealthy way into the diet.”
The study identifies common offenders like cheese and soft drinks but also highlights more surprising sources of added sugar and saturated fat. For example, condiments like ketchup, often consumed in small quantities, can add up over time and contribute to an unhealthy diet.
The researchers found that nearly half of the added sugars consumed by adults came from just five sources: soft drinks, tea, fruit drinks, cakes and pies, and sugar and honey.
Among adults over 70, the top sources of added sugars included ice cream and frozen dairy desserts, cookies and brownies, and jams, syrups, and toppings.
The study serves as a reminder of the importance of reading nutrition labels carefully and being aware of how seemingly minor choices throughout the day can accumulate into significant health risks.
Taylor and his team hope their research will encourage consumers to be more mindful of their dietary habits, especially as they age.
This study serves as a wake-up call for Americans to pay closer attention to what they eat.
By being mindful of hidden sources of sugar and fat, individuals can make more informed choices, ultimately protecting their health and reducing the risk of diet-related diseases.