Shocking foods that have more fat than a doughnut.

Most people have a negative knee-jerk reaction to the word "fat" — but they shouldn't, as fats promote heart health, keep us feeling full and satisfied, and may even help ward off cognitive decline.
The following foods contain more fat than a glazed doughnut ( which contains 14 grams), but this doesn't mean you should exclude them from your diet , here is why :

1) Half an Avocado : each half of an avocado contains 15 grams of fat, but 10 grams of those fats are monounstaturated fats, which improves cholesterol levels, they may also help to prevent belly fat.

2) Two table spoons of peanut butter : two table spoons of peanut butter contains about 16 grams of fat, half of which is monounsaturated fat, also about 4 grams of it is polyunsaturated fat, which helps to reduce type-2 diabetes.

3) 1 Ounce of unsweetened dried coconut : It contains 18 grams of fat which is almost all saturated fat, but according to a new research that suggests there's a place for saturated fats in our healthy diets (and that they may not be as strongly linked to heart disease as previously thought). Since the recommendation is to get no more than 10 percent of your daily calories from saturated fats (and that comes to about 20 grams for an 1,800-calorie diet), you definitely don't want to go overboard with dried coconut—but you can work some into a healthy diet.

4) 3 large eggs : you'll get about 14 grams of fats from 3 large eggs, but this fat is equally distributed between saturated, unsaturated and polysaturated fats.

5) 12 Olives : these contain about 15 grams of fats, out of which majority of fat is monounsaturated.


All the above mentioned foods have more grams of fat, but they have a lot of nutritional benefits that a doughnut doesn't have.