Top 10 High Fat Foods to Avoid

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION
Evidence Based. References sourced from PubMed.
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Top 10 High Fat Foods to Avoid

Fat is an essential macronutrient with many important functions, including helping us absorb vitamins, and acting as an energy store. (1)

While there are healthy sources of fat you should be eating, all the foods on this list should be avoided, or at least limited to a very occasional treat.

Each gram of fat contains 9 calories, making it the most calorie-dense nutrient, and eating too much can lead to weight gain. (2,3)

The foods on this list contain unhealthy sources of fats, to be avoided or at least limited to a very occasional treat.

Of all the fats listed below, trans-fats are the most damaging to health and should be avoided. Read ingredient labels and avoid any trans or partially hydrogenated fats or oils. (4,5)

High-fat foods to avoid include fast foods, whipped cream, fatty meats, fried foods, fatty snacks, processed meats, desserts, fatty salad dressings, animal fats, and trans-fats. The daily value (DV) for fat is 78 grams per day. (6)

For information on healthy fats, see the articles on healthy high fat foods and foods high in omega 3 fats.

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Data Sources and References

  1. Alkaade S, Vareedayah AA. Fat digestion and absorption: Normal physiology and pathophysiology of malabsorption, including diagnostic testing Am J Manag Care. 2017 Jul;23(12 Suppl):S203-S209. 28727474
  2. Astrup A. The role of dietary fat in obesity Int J Obes Relat Metab Disord. 1993 Dec;17 Suppl 3:S32-6; discussion S41-2. 8124398
  3. Cao YJ, Wang HJ, Zhang B, Qi SF, Mi YJ, Pan XB, Wang C, Tian QB. Elevated Fat Intake Increases Body Weight and the Risk of Overweight and Obesity among Chinese Adults: 1991-2015 Trends Br J Nutr. 2020 Oct 14;124(7):715-728. doi: 10.1017/S0007114520001579. Epub 2020 May 7. 32378502
  4. Hayes KC, Pronczuk A. New data on harmful effects of trans-fatty acids J Am Coll Nutr. 2010 Jun;29(3 Suppl):253S-284S. doi: 10.1080/07315724.2010.10719842. 20823487
  5. Remig V, Franklin B, Margolis S, Kostas G, Nece T, Street JC. Trans fatty acids and lipid profile: A serious risk factor to cardiovascular disease, cancer and diabetes J Am Diet Assoc. 2010 Apr;110(4):585-92. doi: 10.1016/j.jada.2009.12.024. 20338284
  6. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
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