Fat isn’t bad; it protects our critical organs, keeps nerves functions, provides us with energy, carries vitamins A, D, E and K through our body and helps our immune system correctly work.
However, it is recommended to go low-fat with foods that contain 3 grams or less of fat per serving. So, next time when you shop, choose low-cal veggies and fruits.
Here are some of the low-fat foods you need to include in your diet.
1 – Low-Fat Diets with Whole Grains
Whole grains contain low amounts of fat, and they are a key part of a healthy diet. They are excellent sources of complex carbohydrates altogether with some vitamins and minerals.
Whole grains are too associated with a lower risk of heart disease, diabetes, some types of cancers and other health diseases. They are, especially, high in fiber which helps you feel full and keep a healthy weight.
It is recommended that at least half of all the grains you eat are whole grains. So, don’t mess up including barley, brown rice, buckwheat, bulgur (cracked wheat), millet, oatmeal, popcorn, whole-wheat bread, and pasta or crackers in your diet.
2 – High-protein Low-calorie Foods
High-protein foods help you cut appetite and control your weight without much effort. While some high-protein foods like fatty meats and full-fat cheeses contain high amounts of saturated fat, some others are low in fat and are nutritious such as chicken breasts, egg whites, lentils, as well as black beans, chili beans, kidney beans and pinto beans.
3 – Low Fat Dairy Products
Reduced-fat milk, cheese and yogurt can protect you against heart disease and stroke, and decrease the risk of high blood pressure and some cancers.
Reduced-fat dairy products contain calcium, protein, vitamins A and D, iodine, zinc and vitamins B6 and B2. Hence, we don’t recommend you to consume flavored options of milk and yogurt since these can have added sugar in them.
Opt for low-fat dairy products like crab, white fish, shrimp, light tuna, chicken and turkey breast, ground turkey breast, veggie burgers, beans, peas, and lentils without added fats.
4 – Some Good Fats
- Olive, canola, sunflower, soybean, sesame and peanut oils
- Polyunsaturated or mono-unsaturated margarine
- Seeds like sesame and sunflower
- Oily fish like salmon, mackerel, sardines
Thanks to the low-fat content, the above foods avoid risks against heart diseases, diabetes, high blood pressure and different health issues.
These Weight-Loss-Friendly Foods are the healthy substitutes that prevent you from gaining saturated fat and cholesterol.