Eating low-fat foods simply means restricting your intake of fat. It is one way of living a healthy life.
Eating a balanced diet does not necessarily mean that a person needs to restrict their diet. A restricted fat intake may be beneficial under certain circumstances. For instance, according to the National Center for Biotechnology Information, if you just had gallbladder surgery and are recovering or you have either pancreas or gallbladder disease, sticking to a restricted fat intake will benefit you. Doctors and nutritionists usually recommend following a low-fat diet as fat contains more calories per gram than calories from protein or carb.Some foods loaded with fats may also provide nutrients with less value. Fat is a macronutrient and essential in the body. This article will tell you some of the foods to eat containing less fat.
1. Green Leafy Vegetables
Apart from containing virtually nil fat, green leafy vegetables are packed with essential minerals and vitamins such as potassium, calcium, vitamin B9, vitamin A, and vitamin K.Based on the research finding by the National Center for Biotechnology Information, they also contain very powerful plant compounds that have potentially reduce inflammation. Green leafy veggies can also help protect against certain chronic conditions like heart diseases, cancer, and diabetes.Some of the green leafy veggies with low fats include are kales, arugula, spinach, swiss chard, romaine lettuce, and collard greens.
2. Cruciferous Vegetables
Brussels sprouts, cauliflower, cabbage, bok choy, broccoli, and turnips are some of the cruciferous veges you can try. Published studies have shown that these vegetables are an excellent source of nutrients like folate, fiber, essential minerals, and vitamin C, E, and K.They can be a perfect addition to your list of low-fat foods as they contain virtually no fat. Glucosinolates, substances containing sulfur are also found in cruciferous veges.
Several human studies have also associated a reduced risk of certain types of cancer like those of liver, lung, stomach, breast, and bladder with consumption of cruciferous vegetable.It is worth noting that your method of cooking these cruciferous vegetables may affect the number of glucosinolates available in them.
Garlic is one of the best-utilized spices due to its great flavor and aroma. And according to Self NutritionData, garlic contains zero fat and only a few calories.Apart from being used for a variety of culinary purposes, garlic has been used as a medicine for a very long time. According to one research by the National Center for Biotechnology Information, regular consumption of garlic may help prevent the common cold and boost the immune system.In addition, garlic contains some plant compounds which may help reduce blood pressure as well as cholesterol levels.
Legumes are sometimes referred to as pulses. This class of vegetables is made up of lentils, beans, peas, and many more. They contain almost zero cholesterol and are low in low in fat. Based on a few studies by the National Center for Biotechnology Information, legumes are a good source of nutrients like protein, fiber, B vitamins, and essential minerals including zinc, iron, and magnesium.
Researched health benefits associated with enough intake of legumes include reduced blood cholesterol, levels of blood sugar levels, and blood pressure. The rich fiber content in legumes prolongs feelings of fullness which may also aid in weight loss.
5. Tart Cherry Juice
Some people refer to tart cherries as Montmorency or sour cherries. These small fruits are free of fat. They contain polyphenols, which the National Institutes of Health say possess anti-inflammatory properties.According to published studies, the consumption of tart cherries may be beneficial especially for those who are physically active. This is because they reduce muscle soreness and inflammation which usually accompany strenuous exercise.One particular study published in Research Gate suggests that consuming tart cherries regularly may also reduce the symptoms of arthritis such as inflammation.
6. Sweet Potatoes
Potato is a staple food in many homes. It is a heart-friendly low-fat vegetable, which according to the database in Self NutritionData, contains 1.4 g of fat only in a medium-sized sweet potato. Eating sweet potato will provide you with vitamin A, vitamin C, and several B vitamins. Potassium and manganese are some of the many minerals found in sweet potatoes.
One small study by the National Center for Biotechnology Information found that beta-carotene is also contained in sweet potatoes which gives their characteristic color. Some studies suggest that beta-carotene may help reduce tissue damages caused by free radicals. Similarly, beta-carotene may also help promote eye health by reducing the risk of cataracts, age-related macular degeneration (AMD), and other eye conditions.
With its increased consumption, mushroom seems to gain popularity as a superfood. It is delicious and contains almost no fat. Eating mushrooms comes along with some amazing health benefits. One funny thing with mushrooms is that they don’t fit into any of the traditional food groups as they are neither grains nor animal products, fruit or vegetable, but they are still nutritious. They are botanically grouped as fungi.
Some mushrooms are poisonous. The edible and common types to eat are shiitake, potabella, oyster, white button, and crimini. The nutrients in each type may vary but all of them contains B vitamins, fiber, and minerals such as potassium and manganese.Mushrooms also contain ergothioneine – a powerful antioxidant with anti-inflammatory properties. This may help protect against certain types of cancer.
8. Chicken Breast
Apart from providing high-quality proteins, chicken breasts are an excellent addition to a low-fat diet. The leanest part of chicken is its breast. With just a single serving of a roasted, skinless chicken breast weighing 85 grams, you will be provided with 26 g of protein and 3 g of fat.According to the database at the Self NutritionData, chicken breast is also a rich source of vitamin B6, niacin, selenium, and phosphorus.
Low-fat intake is most recommended for those who’ve had gallbladder surgery or those with pancreatic or gallbladder disease. It may also help in reducing weight. Foods with low-fat content you can eat include garlic, chicken breast, and mushrooms among others.