Although fats are present in many kinds of natural and processed foods, they are not visible and you might not be aware that you are consuming them. Most foods that contain invisible fats are energy dense foods, as these foods provide more calories per gram than low-density foods. This is because invisible fats, like visible fats, provide energy at the rate of 9 calories per gram. A regular consumption of foods containing invisible fats like burgers, fries and nuts become major contributors of excess energy that can lead to weight gain.
Invisible Fats in Nuts
Invisible fats are present in varying amounts in nuts and seeds. While one ounce of macadamia and pecans contain close to 20 grams of fat, an ounce of pistachio nuts contains about 13 grams of invisible fat. Similarly, the fat content of walnuts, hazelnuts, almonds, cashews, pine nuts and peanuts ranges from 13 to 19 grams per ounce. Since most of the invisible fats in these nuts are monounsaturated and polyunsaturated fats, they help lower levels of LDL and risk of heart disease. Nevertheless, you should consume moderate amounts of nuts, as they contribute towards your total calorie intake.
Invisible Fats in Foods
Cooking foods usually involves the addition of fat. This fat is generally not visible in the cooked food because it becomes part of the food. Some of the different kinds of foods that contain invisible fat include pie crusts, hamburgers, pizza, tacos, French fries, processed and luncheon meats, sausages, eggs, gravies, sauces, cookies, cakes, doughnuts, chocolate and chips. Full fat milk and dairy products, such as cheese and yogurt, also contain invisible fat. Although fats improve the taste, texture, flavor and satiety value of these foods, eating them in large amounts can greatly increase your energy intake.
Know the Fat Content
Because the presence of invisible fats is not apparent in many foods, you can unknowingly consume them in large amounts. Reading food labels is the best way of determining the invisible fat content of a food. The number of calories from fat and the total amount of fat, along with the amount of saturated and trans fats present in one serving of the food are provided. You should select foods with the lowest amount of total fat, and avoid foods that contain saturated and trans fats as they can increase your risk of heart disease.
Reduce Intake of Invisible Fat
You can make a conscious effort to decrease the intake of invisible fat by choosing foods that are naturally low in fat. This includes replacing corned beef, sausages, cold cuts and bacon with lean cuts of meat like flank of beef, pork loin, veal, chicken, turkey and fish. You can also reduce the amount of invisible fat in stews, broths and meat drippings, by cooling them and removing the top layer of fat. Additionally, choose low-fat milk and dairy products. Furthermore, replace snacks such as cookies and chips with fresh fruits and salads as this will further lower your intake of invisible fat.
References
- Mayo Clinic; Weight Loss; Energy Density and Weight Loss; January 2011
- USDA National Nutrient Database for Standard Reference, Release 23: Total Lipid Content of Selected Foods per Common Measure
- University of Delaware; Fats; Sue Snider, Ph.D., Food and Nutrition Specialist; March 2007
- Diabetes: Healthy Eating and Diabetes
- Health Castle; Health Benefits of Nuts; Gloria Tsang, Registered Dietitian; November 2005
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