"Seafood and nuts" are no longer considered healthy foods.

Be careful with seafood, nuts, seeds, salad dressings, ketchup, and bread.

A study has shown that the saying "dripping water wears through stone" also applies to diet management. Stealth foods that subtly contain saturated fats and sugar make calorie control and diet management difficult. This information is based on a paper recently published in Nutrients by researchers from Ohio State University (OSU), and was reported by the health and medical webzine 'Health Day' on the 19th (local time).

 

Stealth foods contain ingredients such as harmful saturated fats or added sugars, but they appear to be healthy foods or are hidden in unexpected places. Healthy foods like chicken breast or seafood, as well as condiments like salad dressings or ketchup, also contain hidden saturated fats and added sugars, so they can be considered stealth foods.

 

Foods are usually found in processed foods or snacks, and even people trying to maintain strict diets may unknowingly consume them. Stealth foods are generally known to be healthy, so the core of this study is that these widely consumed foods can make it difficult to limit fat and sugar intake to within 10% of the daily recommended calories.

 

Professor Christopher Taylor, head of dietary management at OSU College of Medicine, pointed out, "Chicken breast is promoted as a low saturated fat food, but it still contains some saturated fat." He said, "Even if the saturated fat content is low, it's important to know that continuing to eat it makes it difficult to meet the less than 10% standard," adding, "To meet the less than 10% criterion, it is as important to know how much fat and sugar are in beverages like a morning latte as it is to avoid foods high in fat and sugar."

 

The researchers analyzed data from over 36,000 American adults who participated in nutrition surveys from 2005 to 2018. As a result, it was found that the proportion of saturated fat in daily caloric intake was over 12%, and added sugars accounted for 14-16%.

 

Overall, the highest sources of saturated fat were cheese, pizza, ice cream, and eggs. The main sources of added sugars were soft drinks, tea, fruit drinks, and cakes and pies.

 

However, stealth foods that subtly increase saturated fat intake included cold cuts (pre-sliced and stored chilled meats), non-dairy creamer, French fries, and whole milk (milk containing fat). It was also revealed that these foods secretly increased added sugar intake.

 

The researchers also found that there are stealth foods that lead to higher intake of saturated fats and sugars depending on the population group. For example, Black individuals consumed the most saturated fats through chicken, while Asian individuals consumed the most saturated fats from nuts and seeds. Additionally, Black and Asian populations consumed significantly more saturated fats from fish and seafood compared to other groups.

 

The researchers pointed out that dietary recommendations tend to focus only on obviously unhealthy foods like pizza or ice cream. To address this blind spot in diet management, they are developing an app that evaluates 'concern nutrients' in foods considered healthy. Professor Taylor said, "Foods high in fat and sugar are the main targets, but the cumulative effect of foods generally perceived as healthy is not insignificant," adding, "Adding high-calorie foods to the diet can easily lead to exceeding 10% of daily calories."

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I like seafood, so I often have it on the table.

If you eat a lot of any kind of food, it will go up.

I realized that it's not good.

I like moderation, but what is the standard for moderation?

It's hard to catch.