Fat is one of the essential nutrients for our body, though an excess of fat consumption can lead to common disorders such as obesity, cardiovascular disorders (hypertension, atherosclerosis), diabetes, high stress, low quality of sleep etc.
Here are some important food groups and their fat content;
1) Cereal Foods – They are the basic part of our diet. Cereals like bread, whole wheat noodles, whole wheat pasta also contain fats in various amounts. But biscuits that are made up of flour are high in fat content.
2) Fruits and vegetables – Fruits and vegetables are rich in vitamins, minerals and dietary fibers, the fat content is low. Vegetables like potato, sweet potato, beetroot etc. contain fats a little higher than other vegetables such as cucumber, okra, bell peppers etc and green leafy vegetables.
3) Skimmed milk and skimmed dairy products – Whole milk contains fats, which is slightly high for people who are losing a lot of weight and people with high cholesterol level whereas skimmed milk is a processed milk where fats are withdrawn from the milk, without hampering the rest of the nutrients. Curd, yoghurt and paneer all can be prepared from skimmed milk, so all these foods can be termed as low-fat food.
4) Fat-free cheese – Fat-free cheese is made up of skimmed milk instead of whole milk. This explains fat-free cream, cottage, ricotta. Others are centrifuged after being curdled but before being pressed to remove the fat.
5) Green Leafy vegetables – They are an ideal food for weight management because they contain very less calorie and fat. They can reduce the chances of cancer and heart diseases. They are rich in magnesium, and they are low on Glycaemic Index, so it also helps to manage diabetes.
6) Lean Meat – It is the best source of protein, it is low in fat and calorie. It is enriched with selenium, Vitamin B3, B6 and choline. The presence of anti-oxidants can engulf free radicles from damaging the cells.
7) Legumes – Other than meat, fish and poultry, legumes provide an equal number of protein. They are less in fats as it is very rich in soluble dietary fibre resulting in reducing high blood sugar levels to normal and suppres the effects of constipation.
8) Fish – Fishes are one of the best sources of protein and Vitamin D. Fishes are the only dietary source providing high Vitamin D. They are also the best sources of omega-3-fatty acids, which are very important to our body and brain. However, there are lots of fatty fishes containing high amounts of fats which you need to be aware of, like- Prawns, Rockfish etc.9) Seeds – Seeds are one of the superfoods that usually we miss. forget. Consuming these super seeds can make you healthy and your nutrition risk will reduce. Examples- Chia seeds, Pumpkin seeds, flaxseeds etc.
- Chia seeds contain iron, folate, calcium, magnesium, omega-3-fatty acids. This compounds can lower the LDL levels. You can add chia seeds to your salad, on your fruits or sprinkle it on your toast.
- Pumpkin seeds are rich in amino acids, zinc, iron, B vitamins, it also has essential fatty acids, which helps to keep the blood vessels healthy. You can roast the pumpkin seeds slightly, and can sprinkle it on your salad, soup and porridge.
- Flaxseeds are rich in fibre and protein, it helps to maintain a healthy cholesterol profile. Generally, flaxseeds is practiced to consume in powder form, you can always add flax seeds powder to buttermilk, curd or milk. You can also add flax seeds powder to your salad.
Including these 9-low fat foods in your diet can make you healthy and nutritionally balanced.If you want to know more about low-fat foods and their usage in our daily life feel free to write back to us at email@example.com or comment below so that our experts can get back to you.
References: patient.info. (n.d.). Low-fat diet sheet. Retrieved from patient.info.