If you want to lose weight, then a diet low in fat can help you in maintaining healthy weight. If you maintain healthy weight, it will reduce the risk of diabetes, stroke, heart disease and many kinds of cancers. Low fat diet is also useful in other conditions like gallstones.
If you want to achieve these goals, the low fat diet should be balanced and include a good amount of minerals and vitamins.
There are innumerable number of low fat foods. Normally, a diet low in fat contains foods like:-
- Whole grain foods like oats, pasta, bread and rice.
- Lean meats for eg. Turkey and skinless chicken.
- White fish
- Reduced Fat Dairy like cheese, low fat yogurt and skimmed milk
If you want to take a low fat diet, you should take diet that helps in reducing fat. One should avoid eggs, cheese and butter. Other foods that contain high quantities of fat include sauces, salad dressings, pastry and sponge.
The number of calories per gram are higher in fat when compared to carbohydrates/proteins. That is why, if you reduce fat, you can reduce calorie intake as a whole.
Foods like whole grained brown bread are more recommended as they turn into blood sugar more slowly when compared to non-whole grain(for eg. White bread). The extra nutrients and fibre that are present in whole grained bread are healthier than the white bread.
A good amount of fruits and vegetables should be included in your daily diet. We should also keep it in our mind that some amount of fat is important for our body. It helps in building membranes that prepare our body cells. Fat also keeps our skin and hair healthy.
People with diabetes sometimes criticise a low fat diet because they have to rely on carbohydrate as a source of energy. This results in increased glucose levels.
Fats have been classified into good fats and bad fats. These are also known as saturated fats and unsaturated fats. Good fats are present in avocados, oily fish, nuts etc. These fats are very beneficial for us.
Bad fats are found in dairy products and meat. These are also called saturated fats. There is a debate whether saturated fats should be labelled as bad. Hydrogenated fats also come under the category of Bad fats. These fats are used to increase shelf life, taste and consistency of processed food. Trans fats have also been found to be bad for the body.