Research Reveals Hidden Sources of Saturated Fat and Added Sugar That Could Sabotage Your Diet

Many people choose to limit certain certain foods—from desserts to fried food—in an attempt to maintain a healthy diet. However, Americans might be unknowingly consuming added sugars and saturated fats from “stealthy” sources in their diets, according to new research.

The study, published in Nutrients in July, found that foods such as cheese, eggs, burritos, and chicken contributed significantly to Americans’ consumption of saturated fats, while soft drinks, tea, and honey, among others, make up large proportions of Americans’ added sugar consumption.

According to study author Christopher Taylor, PhD, RDN, professor of medical dietetics at The Ohio State University, many of the top sources of added sugars and saturated fats in Americans’ diets are what you might expect: “higher fat and processed meat, sugary beverages, and sweets and desserts.”

However, the researchers also “found a broader array of foods and beverages that contribute saturated fat and added sugars in smaller amounts,” Taylor told Health. These could be causing people to have less healthy eating habits without them even realizing it.

The American Heart Association recommends that people get no more than 6% of their daily calorie intake from saturated fats and that men and women cap their daily added sugar intake at 36 grams and 25 grams, respectively. And the 2020–2025 Dietary Guidelines for Americans say added sugars and saturated fats should each take up no more than 10% of a person’s daily calorie intake. However, the majority of Americans don’t meet these standards, raising their risk of negative health outcomes.

“Excessive saturated fat and added sugar can increase the risk of heart disease, high blood pressure, type 2 diabetes, obesity, and obesity-related cancers,” study author Susan Schembre, PhD, RD, associate professor of oncology at Georgetown University, told Health in a statement.

In order to help people better reduce their consumption of added sugar and saturated fats, Schembre, Taylor, and the other researchers used data from 36,378 adults participating in the 2005–2018 National Health and Nutrition Examination Survey.

The participants, all of whom were 19 years of age and older, were given two 24-hour dietary recall surveys. Researchers looked at their responses and analyzed their intakes of saturated fat and added sugar.

This allowed researchers to gain a “comprehensive understanding of where these nutrients come from in the American diet,” Wan Na Chun, MPH, RD, owner of One Pot Wellness and registered dietitian with the Indiana Pathways for Aging Program, told Health.

Results showed that cheese, pizza, ice cream, eggs and omelets, burritos and tacos, and chicken were the leading sources of saturated fat, accounting for 25% of total saturated fat intakes. Butter, burgers, cakes and pies, and nuts and seeds were also relatively high up on the list.

When it came to added sugar intake, nearly half came from five sources: soft drinks, tea, fruit drinks, cakes and pies, and sugar and honey. The list also included other desserts, energy drinks, and cereal.

The study authors also noted that sources of saturated fats and added sugars differed based on Americans’ ethnic background and age. For people over 70 years old, ice cream was a top source of both added sugar and saturated fat.

According to the study data, Hispanic Americans were more likely to get saturated fats from burritos and tacos and added sugar from soft drinks as compared to other ethnic groups. Black Americans had a higher saturated fat intake from chicken, Asian Americans got a larger share of saturated fat from nuts and seeds, and white Americans saw a greater proportion of their saturated fat intake coming from cheese.

The fact that soda, pizza, and desserts make up a significant share of saturated fat and added sugar in Americans’ diets isn’t necessarily surprising. However, these more unexpected contributors shouldn’t be ignored, Chun said.

One she noted was chicken breast, which “despite being marketed as a low-fat option, still contains some saturated fat.” People might also consider ketchup, energy drinks, and cereal bars to be nutritious choices, though they can contribute to added sugar intake.

“There are many places in the food supply where the saturated fat and added sugars are used to improve the palatability of various foods. So this is where the stealthy aspect comes in,” said Taylor. “Breads, for example, don’t have a lot of added sugars in them for flavor and recipe optimization, but the amount of bread products consumed in the U.S. will begin to add up.”

The results of the study suggest that people may want to keep an eye out for these less obvious sources of added sugar and saturated fats in their diets.

But Chun cautioned that people shouldn’t feel like they need to completely cut out nutrient-dense foods that are listed as top contributors, such as chicken breast and eggs.

“It’s important to emphasize that the key to a healthy diet is not eliminating these foods entirely, but rather focusing on variety and moderation,” she explained. “This research emphasizes the importance of awareness of the cumulative effect of smaller amounts of saturated fat and added sugar from various sources.”

In fact, trying to avoid all fats and sugars could cause more harm than good, Schembre said.

“Dietary fats are essential to a healthy diet,” she said. “Avoiding foods with saturated fat is impractical and unnecessary and could inadvertently lead to deficiencies in other important nutrients.”

Instead, people should “focus on consuming a balanced diet that includes a variety of whole and nutrient-dense foods, while still being conscious of their overall intake” of added sugars and saturated fats, said Chun.

To reduce your added sugar and saturated fat intake, Chun recommended: