Low-fat food prevents you from gaining saturated fat and cholesterol, it also protects from risks of heart diseases and different health issues.
This article below will give you some recommendations for low-fat food as well as foods high in fat content which should be avoided.
As fat contents are one of the main reasons for overweight issues, opting for low-fat foods add to the steps towards improving overall health and fitness and primarily help with your weight control and weight loss goals
1. Low-fat food
Few good sources of healthy low fat are: Pumpkin seeds, virgin olive oil, flax seeds, walnuts, almonds etc. These low-fat foods contain omega-3 fatty acid which is a popular unsaturated fat source.
Most of the green leafy vegetables including onion, beets, carrots, tomatoes, broccoli, sweet potatoes, lettuce, spinach, cucumber, cauliflower etc. contain negligible or no saturated fat or trans fat and hence, are the perfect low-fat foods.
Fruits such as watermelon, mangoes, blueberries, oranges, grapefruits, papaya, pineapple, passion fruit, and peach are healthy and fat-free.
The chart below shows how much the natural sugar in fruit which is paired with a whole host of nutrition–vitamins, antioxidants, water, and the ever remarkable fiber. This kind of sugar absorbed into your bloodstream is slowed down significantly, lessening the impact on your liver and pancreas.
Few good cereal and grains that come with less fat content like cheerios, shredded wheat, lentils, beans, peas, whole grain, millets etc. are perfect low-fat foods for breakfast or whenever being hungry.
Cheerios is a low-fat breakfast cereal, also low in sugar. Cheerios are also a good source of fiber, providing about 10 percent of your daily needs. Flavored Cheerios contain similar amounts of fiber and are also low in fat.
Wheaties is another variety of low-fat breakfast cereal that can be part of a healthy diet. Wheaties provides almost half of your daily iron needs and about 10 percent of your daily vitamin A needs.
Shredded Wheat is fortified with several essential vitamins and minerals including zinc and folic acid, which increases the overall nutritional value of the cereal in addition to being low in fat.
2. Tips For Reducing The Fat and Overall Weight
Balanced Diet: maintain a well planned balanced diet with effective low-fat foods.
Junk foods must be avoided that contain more fat. Avoid eatables with oil, ghee and other foods with excess fat.
Do the exercise to supplement your diet with and minimum physical activities. Prefer home food and avoid outside food.
Hence low-fat foods are of high importance and should be a part of our planned diet and lifestyle with well-controlled food habits. Hence don’t just think about taste instead, think about how it effects to your health and your important weight.
3. Unhealthy and Excess Fat Food
While there are fats which are healthy and essential as a part of required minimum nutrition, there are fats which are unhealthy if it takes a lot in a meal.
This type of fat is primarily animal-based and is found in high-fat meats and dairy products. Some typical sources of saturated fats include:
- fatty cuts of beef, pork, and lamb
- dark chicken meat and poultry skin
- high-fat dairy foods (whole milk, butter, cheese, sour cream, ice cream)
- tropical oils (coconut oil, palm oil, cocoa butter)
Excess saturated fat has been shown to increase blood cholesterol levels and low-density lipoprotein levels, which can increase your risk for heart disease and possibly type 2 diabetes, especially when combined with a diet high in refined carbohydrates.
Like saturated fat, trans fat can raise low-density lipoprotein levels of cholesterol, also known as “bad” cholesterol. Trans fat can also suppress high-density lipoprotein levels or “good” cholesterol. Trans fats, therefore, can raise your heart disease risk threefold higher than saturated fat intake.
- fried foods (French fries, doughnuts, deep-fried fast foods)
- margarine (stick and tub)
- vegetable shortening
- baked goods (cookies, cakes, pastries)
- processed snack foods (crackers, microwave popcorn)
Both saturated fat and trans fat should be avoided or eaten very sparingly.