Low-fat foods are usually included in the diet menu for people with high cholesterol, obesity or intestinal inflammation. Some types of low-fat foods are fruit, vegetables and chicken breast.
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| 8 Low Fat Foods that are Suitable for Dieting |
Food is classified as low-fat food if every 100 grams contains a maximum of 1.5 grams of saturated fat. On food product packaging labels, this fat is usually written with the words "saturates fat" or "sat fat".
Well, the recommended daily fat intake for adults is generally less than 10% of total daily calories. For example, if your daily calorie requirement is 2,000 calories, the contribution from fat is only around 200 calories.
Low Fat Food List
Before looking at the list of low-fat foods, it is important to understand that foods containing fat do not mean they are unhealthy. In sufficient amounts, fat intake is useful for providing energy for the body, protecting organs, supporting cell growth, and helping the body absorb nutrients.
However, excess fat, especially saturated fat, can increase levels of bad cholesterol (LDL) in the blood. If you eat high-fat foods every day, cholesterol will accumulate in your blood vessels and your risk of heart disease and stroke can increase.
Therefore, in order to prevent or control the accumulation of excess fat in the body, it is important to consume a variety of low-fat foods that are high in nutrients.
The following are some examples:
1. Fruits
Almost all fruit is classified as low-fat foods. Apart from being low in fat, fruit is also rich in vitamins, minerals, fiber and antioxidants which are healthy for the body and can protect the body from disease.
There are many fruit choices that are suitable for inclusion in a low-fat diet, such as apples, oranges, melons, mangoes and watermelon. However, make sure you consume these fruits whole and fresh without added sugar, sweetened condensed milk, cream or butter.
2. Vegetables
Vegetables are also low-fat foods that are rich in nutrients. In fact, you could say that vegetables contain almost no fat. Many studies state that including vegetables in your daily diet can reduce the risk of heart disease, diabetes or cancer.
A variety of fresh vegetable choices that are easy to find include spinach, broccoli, mustard greens, lettuce, cauliflower and bok choy. Apart from eating it directly, you can stir-fry it with herbs and spices.
To keep it low in fat, just process vegetables by sauteing or boiling them and don't fry them or add cream, sauce or cheese.
3. Chicken breast
Compared to wings or thighs, chicken breast contains relatively higher protein and relatively low fat content. It's not surprising that chicken breast is often the target of people who are maintaining their weight or increasing muscle mass.
Even so, it is important to pay attention to how the chicken is processed. Inappropriate cooking processes can make chicken breast a high-fat food. For example, fried chicken breast, goulash, or added coconut milk.
As a healthy alternative, chicken breast should be cooked by boiling, frying in an air fryer, or baking in the microwave.
4. Egg white
The fat and cholesterol in eggs are mostly contained in the yolk. Therefore, if you want to eat eggs without fat, you can just take the egg whites. Egg whites contain high protein, but are low in fat and calories.
This is why egg whites are usually a low-fat food choice that is suitable for increasing daily protein intake, especially for people undergoing a weight loss program.
5. Mushrooms
Mushrooms are a low-fat food with fairly complete nutritional content, such as potassium, fiber, vitamin B and vitamin D. In fact, mushrooms are a fat-free food. Mushrooms are also suitable for adding to stir-fries or salads to increase the daily nutritional intake that the body needs.
6. Potatoes
If you are looking for a low-fat food with high carbohydrates but low sugar content, the right choice is potatoes. Potatoes cooked with their skins are also a source of vitamins and minerals, especially potassium and vitamin C.
The right way to consume potatoes is to boil or bake them. You can also mash potatoes and mix them with garlic to make garlic smashed potatoes. Avoid fried potatoes or potato chips because they are high in calories and fat.
7. White rice
Even though it contains sugar and can cause a rapid increase in blood sugar, white rice is a low-fat food. To keep blood sugar under control, it is recommended to consume white rice in moderation, namely no more than 3 scoops of rice per serving.
Apart from that, the safest way to consume white rice is to steam it. Don't fry rice in oil, aka make it into fried rice because it can increase fat and calorie levels in the body.
8. Low-fat dairy products
If you want to consume milk and processed products, including milk, yoghurt or cheese, choose products with a low fat label. Low-fat dairy products usually contain more calcium and protein as additional nutrients. So, don't forget to read the nutrition table on the product packaging carefully.
Eating low-fat foods is good for preventing high cholesterol which can endanger the health of the heart and blood vessels.
However, apart from consuming low-fat foods, you can also consume foods that contain fiber, especially water-soluble fiber to help lower cholesterol levels. Don't forget to adopt other healthy lifestyle patterns, including regular exercise.
You also need to remember that not all fatty foods should be avoided, OK? This is because some foods actually contain unsaturated fats which are actually good for increasing levels of good fats (HDL).
Some types of food that contain unsaturated fats are avocados, almonds, cashews, peanuts, sesame seeds, sunflower seeds, salmon, mackerel, tuna and olive oil.
Meanwhile, foods containing high levels of saturated fat that need to be avoided are beef, pork, high-fat dairy products, butter, cream, fast food and pastries.
If you want to regularly consume low-fat foods to stay healthy and control your weight, you should consult a doctor first to be given dietary advice that suits your health condition.
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