Foods High in Fat

foods high in fat
Foods high in fat: Pork sausage

The problem with dietary fats is not their lack, but rather their excess, which is harmful even where vegetable fats are concerned. The following chart will list a variety of foods high in fat content.

Chemical composition of fat: the fats present in all foods are composed primarily of triglycerides, a type of simple lipid composed of glycerin and fatty acids. The quality and properties of fats depend on the type of fatty acids they contain.

Fat sources:

Plant-based foods in their natural state generally contain little fat, except for oil-bearing nuts. Vegetable fats have several advantages over animal fats:

Animal-based foods and products are all high in fats, except nonfat milk and dairy products, lean fish, and very lean meat. There are various drawbacks:

high-fat diet risks
Foods high in fat: Bacon

The function of fat: Fats act as a reserve energy source. They transport and facilitate the absorption of liposoluble vitamins, such as A, D, E, and K, in the intestine.

block of butter with slice cut out of it
Foods high in fat: Butter

Fat deficiency symptoms: The body can produce its fats from carbohydrates and proteins; therefore, lack of dietary fats is of little concern. The only fatty acids that cannot be synthesized within the body and must be supplied through the diet are linoleic, linolenic, and arachidonic acids, all of them abundant in nuts.

Consequences of excess fat: obesity, raised cholesterol levels. Excess fat in the diet is harmful, mainly when it is of animal origin.

The loss of fats during the processing of foods: degraded during frying.

Daily Value of Total Fat

For an adult: an amount of fat that supplies less than 30% of total calorie intake. Excess fats of any kind, including vegetable fats, is harmful to health. For a 2000 calorie diet, this represents about 65 g of fats daily.

A typical omnivorous diet usually provides about 40% of calories from fats (from 85 g to 100 g daily), representing a serious health risk.

Foods High in Fat

Food (per each 100 g of raw edible portion)Quantity
WHITE RICE    0.580 g
WHITE BEAN    0.850 g
CHERRY    0.960 g
DRY MACARONI    1.58 g
SOY MILK OR BEVERAGE    1.91 g
WHITE BREAD    3.60 g
TOFU    4.78 g
OATS    6.90 g
AVOCADO  15.3 g
POTATOES FRIED IN VEGETABLE OIL  16.1 g
COCONUT  33.5 g
ENGLISH WALNUT  61.9 g
OLIVE OIL100 g
NONFAT MILK     0.180 g
FLATFISH     1.19 g
LEAN BEEF     2.87 g
SKINLESS CHICKEN     3.08 g
WHOLE COW’S MILK     3.34 g
TUNA CANNED IN OIL     8.21 g
FRESH EGG   10.0 g
HAM   10.6 g
SARDINE   12.0 g
BAKED CHICKEN   13.6 g
PORK (VARIOUS CUTS)   16.5 g
LAMB   21.6 g
CAMEMBERT CHEESE   24.3 g
GRUYERE CHEESE   32.3 g
PORK SAUSAGE   40.3 g
BACON   57.5 g
BUTTER   81.1 g
% Daily Value (based on a 2000 calorie diet)provided by 100 g of this food

REFERENCES

George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 1. Chai Wan: Editorial Safeliz, 2005. 404. Print. [foods high in fat]

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