If there is anything that this twin year of 2020 has taught us, it has instilled in us the importance of staying healthy. People have realized how important it is to stay in good shape and that an unhealthy body could backfire at any moment in one’s life. So, when you think of losing weight, what is it that you think of losing first most? If the three-letter word “fat” ran through your head, then our guess was certainly correct. It is true, a majority of us always want to cut down fat from different parts of our body and that’s how we think is the path we can pave towards a healthy life.
Most of us have this conception of fat donning a hat, that of an enemy, correct? We always think that fat is super bad for our health. And that we need to completely lead a diet life that is completely devoid of fat. However, this isn’t the case. Allow us to tell you more about this, just read on.
Truth About Fat
We all must make a note of this that fat is in fact an essential nutrient for our body to function in its complete efficiency. Fats present in the foods that we eat help our body to absorb nutrients, minerals, and vitamins and serve other kinds of roles as well. And especially the fats that are stored in our body tissues are very important for the following reasons:
- It helps in the regulation of body temperature
- It helps in maintaining the metabolism of the body as well as energy storage
- It helps in the insulation of all the important organs of our body
All these points being said, we must also note that if we consume too much fat, it will increase the weight of our body along with our body’s risk of contracting cardiovascular disease as well.
Is Saturated Fat Considered To Be Healthy?
In the world of nutrition, how saturated fat consumption affects our human body is one of the most controversial topics ever. While many talks about how consuming too much-saturated fats or even consuming it in moderate amounts can harm the ecosystem of our body. Many argue that these saturated fats aren’t necessarily all-harmful and it can be made a part of a healthy diet. You see, there are three main categories when it comes to fats—saturated fats, unsaturated fats, and trans fats. All of these fats are composed of carbon, oxygen, and hydrogen molecules.
Now, saturated fats are saturated mainly with hydrogen molecules and this is why saturated d fats are known to be in a solid-state when maintained at room temperature. Saturated fats can be found in animal products such as cheese, milk, and meat. It’s also found in tropical oils like palm oil and coconut oil.
Several studies talk about how saturated fats when consumed in controlled amounts can be beneficial to our human health. So, we guess that eating them in the right portions is the key. However, here we have put across certain foods that are considered to be low in saturated fats. You could include these in your diet and feel confident about your health as well.
- Leafy Greens: They contain no fat if you look at it virtually. These are loaded with vitamins and minerals that include potassium, calcium, folate, vitamins K, and A. They’re very rich in plant compounds that are known to reduce inflammation in the body. Some of the common leafy greens are:
- Kale
- Arugula
- Collard greens
- Swiss chard
- Romaine lettuce
- Spinach
These leafy greens make a great addition to your salads and even smoothies can be made out of them. Steam them or sauté them and try to make them like a wholesome dish.
- Beans And Legumes
Another word for legumes is pulses which is also a class of vegetables that include lentils, peas, and beans. They’re very low in saturated fats and have zero cholesterol as well. the good part is that legumes are rich in fiber, vitamins, minerals, etc. In short, beans legumes boast of a very high nutrition profile which makes them contest as a great addition to your everyday diet.
- Fruits
Fruits turn out to be an excellent food choice if you’re on a hunt for foods that are low in saturated fats. Fruits are known to be rich in plant compounds which are also known to be potent antioxidants. Now, we all know how much antioxidants are important in this world which is corona-struck, isn’t it?
- Sweet Potatoes
Sweet potato is a very hearty vegetable that is low fat too. A medium sweet potato contains only1.4 grams of fat. They are also known to have vitamins and minerals as well.
- Cruciferous Vegetables
These veggies are known to be a rich source of nutrients that include fiber, folate, vitamins, and other minerals as well. Here’s a list of cruciferous vegetables to choose from:
- Broccoli
- Cauliflower
- Cabbage
- Bok Choy
- Turnips
- Mushrooms
These are very delicious to indulge in and are fat-free foods that boast of many health benefits. Mushrooms are fungi that have been used for centuries for its medicinal values. Some of the common edible varieties of mushroom are:
- Crimini
- Portabella
- White button
- Shiitake
- Oyster
- Chicken Breast
A favorite among keto followers, chicken breast is known to be low in fats and high in proteins. This is because the breast is the leanest part of the chicken. It doesn’t just here, with every serving of chicken breast you will have good amounts of selenium, vitamin B6, and even phosphorus.
- Ancient Grains
These are the grains that have remained unaltered for the past several hundreds of years that have gone by. Some of the most popular ones are:
- Bulgur
- Spelt
- Faro
- Quinoa
Each of these grains has its own unique nutrient profile and is known to aid healthy digestion and help in managing diabetes well.
- Egg Whites
While whole eggs are known to be a little high in fats, if you eat the white part alone, it is known to be low in fats. This is because most of the fat and cholesterol are known to be contained in the yolks of the eggs.
Therefore, take it from us that egg whites are low in fat and high in good quality protein.
- Low-Fat Dairy
Examples of low-fat dairy include low-fat options of cheese and yogurt, fat-free, or skimmed milk. Dairy products have a reputation for good proteins, many minerals, vitamins like niacin, B6, B12, etc. While milk is excellent for bone health, yogurts are high in probiotics which is very beneficial for your gut health.
This is a list of just 10 foods that are known to be low in the contents of saturated fat. The list is endless and if you are someone who loves eating healthy food, then don’t restrict yourself to a complete no-fat diet. It’s just a matter of time for you to understand foods that are low in saturated fats and continue to enjoy them in limits.