Fatty foods have long-term negative health effects.
More than one-third of Americans are obese, according to the Centers for Disease Control and Prevention. Obesity is a condition associated with chronic illnesses such as diabetes, cardiovascular diseases and cancer. Unhealthy diet and lifestyle are the main contributing factors to the condition. Consuming excess calories and a sedentary lifestyle facilitate fat deposition in the body. To reduce the risk of obesity, avoid foods rich in sugars and saturated fats and engage in exercise daily.
French fries, fried pork chops, fried chicken, fried eggs and fried meats are all rich in calories and saturated fats. Consumption of high amounts of these foods results in increased body fat. Boiling, grilling and roasting are recommended to reduce the amount of fat. Foods such as chicken should be skinned while eggs should be boiled to limit the fat and cholesterol.
Unlike unrefined carbohydrates, refined carbohydrates have low fiber content. By consuming unrefined carbohydrates, you feel satisfied quickly compared to consuming refined carbohydrates. Thus, one is likely to consume a lot of refined carbohydrates, resulting in a higher intake of calories. In addition, consumption of refined carbohydrates increases the rate of insulin secretion by the pancreas. Insulin increases the rate at which sugar is stored in the body as fat. It also inhibits fat mobilization and signals the liver to produce cholesterol. Examples of refined carbohydrates are high fructose corn syrup, sugar, soft drinks, beer, juice, wine, packaged cereals, white bread, fudge, candy bars and cupcakes.
Red meats such as hamburgers, spareribs, ground beef and lamb chops are rich in saturated fats and calories. Saturated fats cause an increase in the amount of cholesterol in the body. High cholesterol results in increased risk of cardiovascular diseases. To prevent the harmful effects of red meat, white meat is advisable. Fish, skinned chicken breasts and pork tenderloin are excellent sources of white meat. Seafood, such as salmon, bluefish, lake trout, sardines, herring and tuna, is also rich in omega-3 fatty acids, which is beneficial in reducing heart complications.
Whole-Milk Dairy Products
Full-fat dairy products such as ice cream, sour cream, cottage cheese, milk, butter and ghee are rich in essential nutrients such as vitamin D and calcium. However, these products are also rich in saturated fats and calories. To avoid and reduce fat accumulation in the body, replace the full-fat products with low- or non-fat varieties.