These include heart disease, stroke, obesity and a variety of other diseases. But is it necessary to cut fat out of our diet? Dietary fat should not be consumed in large amounts on a daily basis. The problem is, we love eating the stuff. Many almost crave it and eat too much! Is it possible to find a balance? The answer is a resounding yes.
This would be the equivalent of calories, or 78 grams of fat per day. Salt is another story. With dietary guidelines for adults on a 2, calorie a day diet, you can consume 6 grams of salt per day.
The equivalent of 2, mg or just over 1 teaspoon per day. Alternative cooking methods can work wonders to reduce the amount of fat and salt. Instead of the grilling or pan frying, try microwaving, oven baking in or even blanching them. If you choose to pan fry, use cooking spray instead of butter or oil to cook them in. Consider a sausage casserole instead of frying. If you happen to make your own sausages you can add finely chopped vegetables, fruit, ground nuts, grains, herbs and spices.
This will reduce the amount of meat and increase the healthier components. You can also alter the type of meat you use in your homemade sausages: beef, pork, veal, chicken. Maybe the occasional vegan sausage thrown in? Choosing lean meats like chicken, turkey or even tofu can reduce the fat content of each sausage considerably. Fat brings flavour and these are supposed to be occasional treats after all. The main issue in high fat sausages though is that much of the fat it saturated.
Saturated fats are well known to have implications for your health, raising your risk of cardiovascular disease. It's a good idea to always check the packaging and look at the sodium content. Ideally, look for a brand with under mg sodium per g.
In recent years, the range of sausages has really increased. Most supermarkets, deli counters, fresh food stores and butchers have a large selection of healthier sausage options. Nutritional information for 38 different brands available in your local supermarket, all in one easy to read single page document.
Traditionally, beef and pork are the most popular sausage fillings. While that's still the case, you'll also find chicken, lamb and kangaroo options. Additionally, in some stores you'll even see turkey and venison options too. Look for sausages with a high percentage of meat content. In general, the higher the meat percentage, the better quality the sausage.
Most likely, you'll find the sausage contains a lot less meat than a traditional option. Furthermore, there's likely to be a blend of meats present. Nowadays, there are loads of GF sausages available. In particular, have a look at the Peppercorn Good Food Company's range. You'll see lots of extra-lean varieties, many also gluten free.
Don't forget to ask your local butcher too. They may have a reserved area available to prevent gluten cross-contamination. You'll also be able to ask about the particular meat and blend that's available. Again, there's lots of options out there now. Soy-based, Quorn, bean and vegetable mixes to name just a few. Shop around, check the fridge aisle in your supermarket and you're sure to find one you fancy. Often including more flavourings and ingredients, butchers and supermarkets alike have caught up with demand for 'higher end' sausages.
It's best to avoid fatty or cured types like chorizo or salami. Look for kanagaroo versions Kanga Bangas or other types of game which is often low fat, high flavour. Often, sausages are a cheaper alternative to other meat options. If budget is an issue for you, be sure to check out my complete guide to a healthy diet while saving money at the supermarket. Your email address will not be published.
Required fields are marked. New research says that people who eat processed meat have an increased risk of an early death. Does this mean we have to give up sausages — or will we be OK if we buy posh bangers and grill rather than fry them? Sausages: grilled, fresh sausages with a low fat content are better for you but still carry a risk. Sausages have never been known as the healthiest food. But what makes them so dangerous? That doesn't sound good. Any more bad news on this? I've heard stories of terrible things ending up in a sausage.
Can I spend my way out of trouble by buying sausages with a high meat content? Is there anything I can look for on the label that will lead me to a healthy sausage? What if I grill them and poke loads of holes in them to let the fat run out?
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