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Low Fat Foods  

Low fat diet – For people looking to lose and control fluctuating weight, a low fat diet is a good idea. As the name suggests, a low fat diet plan is based on limiting the amount of fat consumed in one meal. The body needs some amount of fat for proper functioning but when you consume more fat than the body requires, it can cause several health problems. Of course, the low fat diet doesn’t advocate cutting out fat totally from your meal, it emphasizes on low fat foods –especially foods that contain healthy fats  and low calorie foods.

The low fat diet advocates including a portion of complex carbohydrates instead of simple carbohydrates in your meals.

When ingested, complex carbohydrates break down slowly in the body, as compared to other carbs. As a result, these food items provide you with more energy throughout the day per portion consumed. Simple carbohydrates metabolize rapidly, increasing blood sugar levels in the body. As a result, you are constantly hungry and crave sugar based foods.

Along with the high energy, complex carbohydrates also allow you to feel full for longer. This in itself reduces food cravings and unnecessary munching. It also cuts out the sugar cravings, preventing you from adding more calories into your body. Examples of complex carbohydrates include wholegrain rice, wholegrain bread, lentils, oats and fresh vegetables. These low fat foods are therefore great for weight loss and maintaining weight. These foods are also good for maintaining overall health. These foods lower the body’s cholesterol levels, control diabetes and blood pressure and as a result lower the risk of heart disease.  

The different types of fat – While fat free foods might sound like a good idea, fats are an important nutrient. You need to include some amount of fat into your diet to maintain a healthy, balanced lifestyle. Keep in mind there are different types of fat. To put in very simplistic words – there are good fats and bad fats. The different types of fats include:

Saturated fats: Saturated fats are also known as hard fats are found in red meat and dairy products. This includes red meats, whole eggs, and dairy products as well as plant derived products like coconut oil, cottonseed oil and palm kernel oil. These are generally used in processed foods like crisps and biscuits. Saturated fats increase the levels of cholesterol in the body. As we all know, excess cholesterol can lead to blockages in the arteries carrying blood to the heart, increasing the risk of heart disease. Including a large quantity of saturated fats to your diet can cause obesity and other illnesses.

Unsaturated fats: Unsaturated fats, on the other hand, are good fats. Unsaturated fats are further divided into polyunsaturated fats, monounsaturated fats and omega 3 fatty acids. It is highly recommended to include a portion of these to every meal. Unsaturated fats help control cholesterol levels in the body. Unsaturated fats are commonly found in vegetables and white fish. Examples of unsaturated fats include white fish, whole grains, fresh vegetables, fresh fruit, whole grain pasta and rice. 

Advantages of low fat foods As stated above, low fat foods help control rising cholesterol and blood pressure, thereby lowering the risk of heart disease. Low fat foods are also easier to digest as compared to saturated fats. They also help aid indigestion and other common digestive ailments like gallstones, poor bowel movements, and other related digestive disorders.

Low fat foods list Use this list to cook up some healthy low fat recipes: wholegrain pasta, wholegrain rice, wholegrain bread, corn tortillas, corn bread, porridge, oats, non-fat dairy products like skimmed milk and low-fat yogurt, fruit rolls, fig bars, lean chicken, lean turkey, egg whites, fresh vegetables, and fresh fruits.


Submitted on January 16, 2014