Many people try to cut back on certain foods like desserts and fried items to maintain a healthy diet. However, new research suggests that Americans might unknowingly be consuming added sugars and saturated fats from less obvious sources in their diet.
A study published in July in the journal Nutrients found that foods like cheese, eggs, burritos, and chicken are major contributors to Americans’ saturated fat intake. Meanwhile, beverages such as soft drinks, tea, and honey are significant sources of added sugars.
Christopher Taylor, PhD, a professor of medical dietetics at The Ohio State University and one of the study’s authors, noted that many of the common sources of added sugars and saturated fats are easy to guess: high-fat meats, sugary drinks, and sweets. However, the researchers also identified a variety of other foods and drinks that contribute smaller amounts of these nutrients, potentially leading to unhealthy eating habits without people noticing.
The American Heart Association advises that saturated fats should make up no more than 6% of daily calorie intake, and recommends that men and women limit their added sugar intake to 36 grams and 25 grams per day, respectively. Similarly, the 2020–2025 Dietary Guidelines for Americans recommend that both added sugars and saturated fats should each be less than 10% of daily caloric intake. Yet, many Americans exceed these guidelines, increasing their risk for conditions like heart disease, high blood pressure, type 2 diabetes, obesity, and related cancers.
To help people reduce their intake of added sugars and saturated fats, researchers, including Taylor and Susan Schembre, PhD, used data from over 36,000 adults participating in the 2005–2018 National Health and Nutrition Examination Survey. They analyzed two 24-hour dietary recall surveys from participants to understand better where these nutrients were coming from in the American diet.
The study found that cheese, pizza, ice cream, eggs, burritos, tacos, and chicken were leading sources of saturated fat, making up 25% of total intake. Other contributors included butter, burgers, cakes, pie, nuts, and seeds. As for added sugars, nearly half came from soft drinks, tea, fruit drinks, cakes, pies, and sugar or honey, as well as other desserts, energy drinks, and cereal.
Interestingly, the study showed differences in these sources based on age and ethnic background. For instance, ice cream was a top source of both sugar and fat for people over 70, Hispanic Americans tended to get more fats from burritos, and Black Americans consumed more fat from chicken, among other findings.
While the prominence of soda, pizza, and desserts in Americans’ diets isn’t surprising, some less obvious contributors include chicken breast—which, despite its reputation as a low-fat option, still contains some saturated fat—and items like ketchup or cereal bars, which can have added sugars.
Taylor pointed out that many foods have hidden sugars and fats to enhance flavor, like breads, which can add up due to sheer volume consumed. This highlights the importance of being mindful of these hidden sources in our diets.
Chun advises not to eliminate nutritious foods like chicken breast and eggs entirely, but rather to focus on variety and moderation. Awareness of small contributions from different foods can help manage their cumulative effect.
Schembre adds that fats are essential, and avoiding saturated fats entirely isn’t practical. Instead, people should aim for a balanced diet with a variety of wholesome foods, being mindful of their sugar and fat intake.
To cut down on added sugars and saturated fats, Chun suggests:
