Sneaky Signs You May Be Consuming Too Much Saturated Fat

Many of us do not think about our saturated fat intake every day, but it often finds its way into our diet. From the butter on your toast to cheese on your pizza, it is more food than you may think. In fact, two thirds of the Americans overdo it to saturated fat, and that’s a problem.

“In contrast to unsaturated fats that are liquid at room temperature (think of olive oil or avocado oil), saturated fats (such as butter or coconut oil), and too much can increase the cholesterol level (” bad “) and increase its risk of heart diseases,” says the LDL (“bad”) and the risk of heart diseases, says that, “says” Risk for heart disease “ Taiyyibah Moughal, RD, CDN, ISAK-1, HMCC.

While your body is not alerted when she is exaggerated, he sends subtle information – and some can surprise you. We asked the nutritionists to break up the sneaky characters that can indicate their saturated fat recording.

1. After the meal, sluggish

If you eat a burger and fries, you are ready to overthrow on the couch instead of carrying out your task list, the amount of saturated fatty acids in your meal can be the reason. “Large high -fat meals can slow down the digestion and feel tired afterwards,” explains Avery Zenker, RD, man.

A study showed that a higher absorption of saturated fat was bound to a greater probability of excessive daily sleepiness and tiredness. On the other hand, a study of older women showed that the exchanging of red and processed meat (food with high saturated fat) against fish and the replacement of refined grains was associated with noticeable improvements in energy and reduced tiredness.

Enjoy this burger and fries, just remember how often you do this together with the general quality of your diet. In order to be your best, you eat a balanced diet that mainly includes entire, nutrient -rich foods and restricts saturated fat to less than 10% of your daily calorie intake, Zenker recommends.

2. Fight against brain fog

If you cannot concentrate or remember things, your high intake of saturated fatty acids may contribute to the problem. Studies show that meals with high saturated fat are associated with short -term deficits in terms of attention and response time, while long -term excess consumption is associated with disturbed memory and cognitive function.

The bright side? It was shown that the nutritional patterns with low fat, like the mind diet, improve memory and executive function in just three months. If you eat less saturated fat, you can keep your brain sharp now and in the long run.

3 .. dealing with indigestion

If flatulence, gas and acid reflux have become their new normality, it could be the way your body is the signals, it is time to facilitate the saturated fat. “Frequent heartburn is a sneaky sign of eating too much saturated fat,” says Sheri Gaw, RDN, CDCES. “The fat not only slows down the digestion, but also leads to the speech muscle relaxed between the esophagus and stomach, which causes the stomach acid to be cut,” adds GAW.

You may also experience other gastrointestinal symptoms. “Some people may notice more bloating, nausea or a persistent ‘heavy’ feeling after eating fried or fat meals,” says Zenker. While occasional heartburn or stomach violations can have many causes, these symptoms will consistently deteriorate a saddle fat – such as fried fast food, processed meat or creamy desserts. The digestive performance can be facilitated by switching on these foods.

4. Fighting with skin flickers

According to Zenker, you can notice more outbursts if you eat more saturated fat. Studies suggest that diets with high saturated fats and fried foods can trigger or aggravate acne by increasing inflammation and increasing the Sebum (oil) production. An overview showed that palmitic acid – an important saturated fatty acid – can make skin inflammation worse and contribute to clogged pores.

Another large study with over 24,000 adults showed a significant connection between higher saturated fat recording and acne. Other studies indicate fried foods and high -fat dairy products as possible acne. This shows more associations rather than evidence, i.e. it indicates that diet could be part of the puzzle and it is important to take your general diet into account. Experts agree that more large -scale research is required to understand the connection and how they can be used for prevention or management.

The good news: Food foods that combat inflammation such as fish, leafy vegetables and other antioxidant-rich products can support clearer skin and at the same time benefit their general metabolic health.

5. Feel more anxious than usual

Fear is a complex problem with mental health with many causes, but your diet can bear a factor. Studies show that a higher nutritional fat quality – more unsaturated fats and less saturated fats – is associated with less degree of fear. Conversely, high saturated fat absensions are associated with an increased degree of fear.

“Studies show a clear connection between diets with low saturated fat, but in healthy omega-3 fats such as the Mediterranean diet and a reduced depression and fear,” says GAW. While nutrition is not the whole story of mental health, the selection of more nutrient -rich foods can support the health of the brain and help support your mood.

Our expert

Said fat can be found in butter, cheese, red meat and many processed foods. While it is occasionally okay to enjoy these foods, too much saturated fat can regularly manifest itself in a subtle way that may remain unnoticed. Over time, a consistently high absorption can influence digestion, energy, mood and even your skin – and at the same time increase your risk of heart disease.

To compensate for your fat intake, to replace the butter for olive oil, to select fish or herbal proteins more often and to fill your meals with fruits, vegetables, whole grain products, nuts and seeds. These habits not only protect their heart, but also improve the energy, improve and support general well -being.