SATURATED & TRANS FATS
- What are saturated and trans fats?
- How do saturated and trans fats detract from our health and wellbeing?
- How can you reduce your intake of saturated and trans fats?
- Want to know more?
What are saturated and trans fats?
Saturated fats
Saturated fats are present predominately in animal sources such as fatty meats and dairy products. Two plant sources of
saturated fats are coconut and palm oil. Commercial cakes, chips, biscuits and some take-away foods are often high in
saturated fats.
Trans fats
Artificially produced trans fats are found in foods that contain hydrogenated vegetable oils such as some fast foods, pastries,
cakes and biscuits. Unlike other dietary fats, trans fats are neither required nor beneficial for health.
All Bürgen® breads are low in saturated fat and do not contain any hydrogenated vegetable oils.
How do saturated and trans fats detract from our health and wellbeing?
An intake of approximately 2g of artificially produced trans fats per day has been linked with poor heart health. A recent review of trans fat intakes in Australia has found that the average intake is approximately 0.6g per day, which is lower than the World Health Organisation (WHO) recommended intake average of 1g per day.
The Heart Foundation recommends limiting the consumption of trans and saturated fat (combined) to less than 8% of total daily energy intake in order to maintain heart health. This equates to approximately 18g (total) per day as a recommended maximum intake for the average adult.
How can you reduce your intake of saturated and trans fats?
To reduce your intake of saturated and trans fats:
- Look at saturated fat in the Nutrition Information Panel on food products and choose products with lower saturated fat levels (Low in saturated fat is less than 1.5g per 100g)
- Look for the ingredient ‘hydrogenated vegetable oil/fat’ in the ingredients listing and avoid foods containing this.
- Snack on fruits, vegetables, nuts and seeds rather than biscuits, cakes, pastries and chocolates
- Choose reduced fat dairy products and lean red meats
- Cut fat from meats before cooking and take skin off chicken