Fat contains more calories per gram than protein or carbohydrate. Low-fat foods such as whole grains, leafy vegetables and lean proteins help people reduce calorie intake.
Doctors recommend eating a low-fat diet because fat provides more calories than protein or carbohydrates. Some high-fat foods, such as cookies, cakes, french fries, and greasy foods, provide less nutrition than fruits and vegetables.
Although fat is an essential part of a person’s diet. Means somewhere fat is also very important for us. That’s why fat is classified into “good fat” and “bad fat”.
Eating low fat foods is actually very beneficial. If you are looking for low fat foods, then you should eat fruits, vegetables, proof grains, milk, curd and pulses.
There are many benefits of eating low fat foods like helping in weight gain, obesity, heart disease, cholesterol etc. This diet is very helpful if you have a gallbladder or pancreas disease that is causing you trouble digesting or absorbing fat.
Apart from this, eating high fiber foods helps in maintaining the body healthy. Fiber-rich foods are naturally low in fat and have cancer-fighting and heart-healthy properties.
How many types of fat are there?
Dietary fat is what you eat. There are many types of it, some good for you and some bad. Here we are going to tell you about both-
1. Unhealthy Fat
There are many types of unhealthy fat, about which we have told here-
A. Saturated fat
This type of fat occurs naturally in animal sources such as meat, processed meats, butter, cheese and milk, as well as in plant-based foods such as coconut and cocoa butter.
Doctors recommend reducing saturated “bad” fat in the diet. Therefore it is recommended that no more than 7% to 10% of your daily calories should come from saturated fat.
These types of fats do many types of work in our body, but they should be eaten in limited quantity. Foods full of saturated fat can give you the problem of high cholesterol and heart disease.
B. trans fat
It is found in trans-fats, trans fatty acids and partially hydrogenated oils. Also it is found in many foods. Small amounts of trans fats occur naturally in some animal products and in fried and baked goods.
Like saturated fats, trans fats increase the level of bad cholesterol in the body and also lower your good cholesterol. It gives rise to diseases like heart disease, stroke, cancer and type 2 diabetes.
So it is better to avoid trans fats as much as possible.
2. Healthy Fat
- Monounsaturated fat: This fat is found in avocados, olives, nuts, and vegetable oils. These fats help reduce bad (LDL) cholesterol levels and help maintain good health.
- Polyunsaturated Fat: Like monounsaturated fat, this fat also helps in lowering LDL cholesterol. It is also needed for many of your body functions, including blood clotting. Foods high in polyunsaturated fats include seeds, cooking oils, nuts and fish, such as salmon and herring.
Both these types of fat are considered ‘good fat’ because they provide important nutrients. Apart from this, they help in reducing the risk of heart disease and stroke.
Which has the least fat?
Low fat foods are beneficial for you or not. It depends on you and your health. Low-fat foods contain moderate to high carbohydrates, moderate protein, and low fat.
This diet consists of lean meats, beans, grains, fruits, vegetables and low-fat products. Low fat foods are beneficial for reducing problems like obesity and heart disease.
Low-fat foods are those that contain 30% or less of calories from fat. So if a food has less than 3 grams of fat per 100 calories, it is a low-fat food. Foods with low fat are as follows-
16 Low Fat Foods List in Hindi
|Sr. Well.||Foods||Fat/100 gm|
|1.||Pumpkin Seeds||19 gm (Healthy fat)|
|3.||Almond||50 gm (Healthy fat)|
|6.||Sweet potato||0.1 gm|
|10.||fat free milk||0 gm|
|14.||Whole grains||4.2 gm|
1. Pumpkin Seeds
Pumpkin seeds are a good source of essential nutrients and fiber. They also contain antioxidants, which help reduce the risk of certain cancers. Apart from this, they improve heart health and reduce blood sugar levels.
Like other nuts and seeds, pumpkin seeds are high in energy. Which means they have a significant amount of calories and fat in a small amount. For example, one serving of these seeds contains only 126 calories and 5.5 grams of fat.
However, the amount of healthy fat in it is high. Since it is very low in unhealthy fat, it is considered a low-fat food.
Pumpkin seeds are low in calories and fat compared to other seeds and nuts. In comparison, 1 ounce of unsalted sunflower seeds has 175 calories and more than 16 grams of fat.
People who are allergic to pumpkin seeds should avoid its consumption. Apart from this, pregnant and lactating women, infants, people with hypoglycemia and hypotension should avoid eating pumpkin seeds.
Porridge is made from proof grains, which is the first choice of rural Indians. Oatmeal is a very good source of fiber. Apart from this, they are rich in beta glucan and vitamins, minerals and antioxidants.
Whole grain oats are called oat groats. Oatmeal is a favorite food of many nutritionists. Oatmeal is rich in nutrients. It contains more protein than most foods and also contains many vitamins and minerals.
It contains antioxidants and a soluble fiber called beta-glucan, which supports many body systems. Soluble fibers like beta-glucans in oatmeal lower cholesterol.
Oats are high in antioxidants called aventhramides, which are not found in other cereal grains. These antioxidants reduce inflammation and relax the arteries, improving heart health as well.
Rich in antioxidants in nature, almonds help in controlling blood pressure and improve the good cholesterol in the body. Consuming some fat is essential for good health, as fat is essential for brain growth.
Also, controlling inflammation and blood clotting is also the function of fat. But consuming too much fat increases the risk of obesity. Fat contains more calories than carbohydrates and proteins, with 9 instead of 4 calories per gram.
A small serving of 6 almonds contains 3.6 grams of total fat, or 5 to 8 percent of the day’s daily requirement. Saturated fat and trans fat are types of unhealthy fat. It causes problems like high cholesterol, heart disease and diabetes.
One serving of almonds contains only 0.3 grams of saturated fat, which is less than 0.2 percent of your daily saturated fat intake. Omega-3 and omega-6 fats are essential fatty acids. Which is very important to consume for your health.
Because your body cannot make them. As both polyunsaturated fat and monounsaturated fat help reduce the risk of heart disease, high cholesterol and diabetes. 6-A serving of almonds contains 2.2 grams of monounsaturated fat and 0.9 grams of polyunsaturated fat.
In addition to fiber, broccoli contains fewer calories and more vitamins and minerals. It improves the digestive system and lowers bad cholesterol. There is only 0.4 grams of fat in 100 grams of broccoli.
In addition to all the vitamins and minerals it contains, broccoli is rich in many natural chemicals that scientists are still discovering. Chief among these is a sulfur compound called sulforaphane, which is beneficial for health.
Studies show that sulforaphane helps lower your blood sugar. If you have type 2 diabetes and obesity, you may see a larger improvement in blood sugar than other people.
Sulforaphane and other natural compounds in broccoli prevent cancer cells from forming in your body. Due to which the cancer cells that develop over time are eliminated.
Tomatoes are packed with carbs, fiber, essential vitamins and minerals that help improve heart health. Apart from this, tomatoes reduce the risk of cancer and purify the blood.
Tomato contains 95% water. Apart from this, 100 grams of fruit contains 18 calories, 0.9 grams of protein, 3.9 grams of sugar, 1.2 grams of fiber and 0.2 grams of fat. Apart from this, they are also rich in vitamins C, K and B9.
Although there is no direct link between tomatoes and weight loss. But tomatoes are low in carbohydrates and rich in fiber. Fiber keeps the stomach full. Due to which you feel less hungry.
Tomatoes are rich in fat burning amino acid called carnitine. Apart from this, they contain leptin. It is a type of protein, which improves metabolic activities.
6. Sweet Potatoes
They are a good source of iron and calcium and are rich in B vitamins as well as C. These vitamins and minerals support a healthy digestive system, diabetes and improve eyesight as it is rich in beta carotene, provitamin A.
Just one sweet potato provides you with 400% of the vitamin A you need each day. It helps to keep your eyes healthy as well as protect your immune system and body from germs.
It is also good for your reproductive system and organs like your heart and kidneys. Natural compounds called carotenoids give sweet potatoes their color. Carotenoids are also antioxidants, which means they have the power to protect your cells from day-to-day damage.
Carotenoids present in sweet potato reduce the risk of cancer. Purple sweet potatoes also contain substances called anthocyanins that reduce the chances of getting colorectal cancer.
Spinach is rich in vitamins and minerals. It helps in reducing oxidative stress, improves eye health, helps in the prevention of cancer and helps in controlling blood pressure levels.
Spinach is rich in many minerals that your body needs. It also contains potassium. Consuming high potassium foods helps in lowering the blood pressure in your body.
There is only 0.4 grams of fat in 100 grams of spinach. In addition, spinach is an excellent source of lutein, an antioxidant known to protect against age-related eye diseases such as macular degeneration and cataracts.
Studies have found that people who take lutein supplements have a lower risk of macular degeneration. Vitamin K is essential for bone health and growth. Eating just one cup of spinach provides your body with the recommended daily amount of vitamin K.
Cucumber is a vegetable that is highly nutrient rich in nature which helps in reducing blood sugar along with keeping the body hydrated. Apart from this, it also helps in reducing uric acid and reducing weight.
Cucumber is considered a 0-fat food because it contains almost no fat. Cucumbers are mostly water, and they also contain important electrolytes. These help prevent dehydration in hot weather or after a workout.
For those who do not like drinking water, eating cucumber and mint can make it even tastier. Staying hydrated is essential for maintaining a healthy gut, preventing constipation, preventing kidney stones, etc.
Applying sliced cucumber directly on the skin provides cooling effect on the skin and reduces inflammation and irritation. It reduces sunburn. When applied to the eyes, they help reduce morning puffiness.
Watermelon is a summer fruit rich in antioxidants that protect the body from diabetes. There is only 0.2 grams of fat in 100 grams of watermelon. Because it contains mostly water.
Since watermelon is 90% water by weight, it is one of the best fruits to eat if you are trying to low fat diet. There are only 30 calories in a 100 gram serving.
It is also a great source of an amino acid called arginine, which helps in burning fat faster. Watermelon is rich in lycopene. So if you eat too much of it every day, you may get periods of nausea, diarrhea, indigestion and flatulence.
Watermelon is a hydrating fruit rich in lycopene. Hence it will increase the level of arginine in your body. It is an amino acid, which increases the body’s ability to burn fat.
10. Fat Free Milk
Cow’s milk is generally famous for its fat content. It is also called full-fat milk or vitamin D milk. The fat content in it is at least 3.25%. In this, no fat is removed from the milk during processing.
Low-fat milk, also known as 2% milk. It contains about 2% fat. Skim milk, also known as nonfat milk or free fat milk. Entire fat of milk is removed from it hence it is fat free. Skim milk is not creamy.
Experts have long debated whether the fat found in milk is healthy or not. In the past it was thought that foods high in fat were bad. But new research suggests that it’s the type of fat that matters more than the quantity.
Skim milk is a good source of potassium, which lowers your blood pressure. Milk is also a good source of protein. The advantage of drinking skim milk is that you can get a good amount of protein from just one glass of milk without added fat.
Papaya lowers cholesterol, helps in weight loss, strengthens your immune system, improves digestion, prevents constipation, reduces menstrual pain as well as regulates cycles and relieves stress helps reduce.
Eating papaya in this way is beneficial for you. Apart from this, if you are looking for low fat food, then this is the perfect fruit for you. Because 100 grams of papaya contains only 0.1 grams of fat.
Papayas contain high levels of the antioxidants vitamin A, vitamin C and vitamin E. Foods high in antioxidants also reduce the risk of heart disease. Antioxidants prevent the oxidation of cholesterol.
When cholesterol is oxidized, it is more likely to form blockages that lead to heart disease. Additionally, the high fiber content of papaya reduces the risk of heart disease. High fiber diets lower cholesterol levels.
Papaya contains folic acid, which is needed to convert the amino acid homocysteine into a less harmful amino acid. High levels of homocysteine is a risk factor for heart disease.
Therefore, including papaya in your diet lowers the level of homocysteine, which also reduces this risk.
There is only 0.4 grams of fat in 100 grams of lentils. Lentils are a type of legume related to beans, soybeans, peanuts and chickpeas. Lentils are found in a variety of colors including brown, red, yellow, green, orange and black.
While each type of pulse has some unique antioxidants. All pulses contain many useful nutrients. Lentils are enjoyed in various cuisines around the world. Dal is the first choice of people in India.
The rate of pulses is low, which makes it accessible to every person. In fact, pulses are one of the cheapest sources of protein, which is a plant protein. Lentils contain various essential nutrients such as dietary fiber, lectins and polyphenols.
These help reduce the risk of conditions such as heart disease, obesity, diabetes and some cancers. Eating half a cup of cooked lentils provides you with many essential nutrients and their high fiber content helps you feel full.
However, it is difficult for your body to break down the fiber present in pulses. Therefore eating too many lentils can lead to gas, bloating and cramps. So in this way dal is a food with low fat and high nutritional value.
Beans are a source of protein, fiber as well as vitamins. Beans are antioxidant in nature which makes it good for heart health. It prevents fatty liver, controls appetite and improves intestinal health.
One cup of beans contains almost half of your recommended daily fiber intake. A diet high in fiber helps maintain a healthy digestive system by relieving constipation, reducing the risk of diverticular disease.
Studies are mixed on whether fiber helps prevent colorectal cancer, and more research is needed in this area. Fiber takes longer to digest thus making you feel full, thus reducing your appetite.
Because beans are derived from plants, they contain no cholesterol and very little fat. The fat they do contain is the good, unsaturated kind. This makes beans a healthy food.
14. Whole Grains
Whole grains, rich in dietary fiber, help lower blood cholesterol levels as part of a healthy diet that lowers the risk of heart diseases. Whole grains are rich in protein, fiber and B vitamins.
Whole grains have been part of the human diet for thousands of years. But many modern people claim that eating whole grains is bad for your health. In fact, eating whole grains reduces the risk of diabetes, heart disease, and high blood pressure.
Whole grains provide high amounts of fiber. In addition, whole grains are particularly high in B vitamins, including niacin, thiamin and folate. They also contain a good amount of minerals, such as zinc, iron, magnesium and manganese.
Several compounds in whole grains act as antioxidants. Among these, phytic acid, lignans, ferulic acid and sulfur compounds are prominent. Whole grains soaked overnight are very beneficial for you.
Millet which is known as wonder grain. It is a nutrient rich grain in India. It is considered to be the healthiest food in the world as it is full of nutrients. It helps in digestion, prevents asthma, cleanses toxins, repairs body tissues.
Millet is a powerhouse of nutrients. Millet is the first choice of more health conscious people. Apart from being gluten-free, millet is great for your health, which aids in weight loss.
Consuming millet as a part of your daily diet is an age old concept. Until the Green Revolution made rice and wheat more accessible, the population of central and southern India consumed millet on a daily basis.
However, government policies did not provide incentives to grow millet. On the contrary, it discouraged the farmers from cultivating millet. Hence the consumption of millet decreased as the amount of production decreased.
It is the best source of calcium which plays an important role in the formation of teeth and bones. It prevents osteoporosis, regulates blood pressure and also prevents prostate cancer.
Let’s talk about the amount of protein in paneer. Paneer is one of the most excellent sources of protein for those who follow a vegetarian diet. Cheese contains all nine essential amino acids.
Proteins are also necessary for maintaining body growth, repairing tissue, strengthening the immune system and maintaining our blood count. Now coming to the amount of fat in paneer. Paneer contains about 15% fat. It contains mostly saturated fat.
However, it also contains monounsaturated fat which is healthy and helps reduce LDL (bad cholesterol) in the blood. This fatty oleic acid is known to help lower BP.
Cheese also contains omega-3 polyunsaturated fat and alpha linoleic acid. It is known to reduce the risk of heart diseases. While paneer contains many good fats. Cottage cheese is a rich source of calcium and phosphorus.
Calcium helps in proper functioning of nerves and heart muscles. While calcium is known to help improve skeletal health, it requires a certain amount of help from phosphorus.
It is a natural probiotic rich in nutrients especially protein. It is beneficial for the digestive system, which strengthens the immune system as well as helps in weight control.
Curd is a traditional fermented milk product popular in the Indian subcontinent. It is considered a healthy food. To understand whether curd contains fat or protein, we have to understand the composition of curd. It is more solid than liquid.
A good portion of the dry matter of yogurt is made up of protein. However, it also contains fat, carbohydrates and minerals. The fat content in it can be anywhere between 0.2-9%.
The fatty acids present in it are essential for the functions of our body. Yogurt usually contains 20-25% mono-unsaturated fatty acids, which are healthy and do not oxidize.
A significant amount of curd is made up of water (78–82%), which is rich in proteins. Thus curd is a low fat healthy food. You can eat curd in many ways.
There is only 0.3 grams of fat in 100 grams of rice. That’s why after eating rice, your body is filled with energy. Since excessive consumption sometimes also causes laziness. Rice is a staple food and a rich source of carbohydrates.
Rice is one of the energy providing foods, which when consumed in adequate amounts and in the right combination, helps in weight loss. Apart from this, the inclusion of brown rice in the daily diet will reduce the cholesterol level.
As a result it will help you to lose weight. Brown rice is healthier than white rice. However, the lesser amount of fiber present in white rice makes it better for digestion. The high fiber content in brown rice hinders the absorption of some minerals.
One of the most common misconceptions about rice is that it contains gluten. Gluten which is like a protein, is the root cause of many inflammatory problems and causes immunity related diseases.
But you should know that rice is completely gluten-free and one of those grains that does not cause any allergies and inflammation. For this reason it is the first choice of many Indians.
There is only 0.3 grams of fat in 100 grams of mushroom. Mushrooms are a rich source of a host of different antioxidants including vitamin C, selenium, glutathione and choline. It is also an excellent source of protein, fiber and vitamin D.
Mushrooms are rich in antioxidants like selenium, vitamin C and choline. Along with antioxidants, mushrooms also contain protein, B-complex vitamins, and fiber.
All these nutrients together help prevent cell and tissue damage and thus strengthen our immune system. Vitamin D has always been known for its role in bones and joints.
The white button mushroom is the most commonly consumed type of mushroom around the world. Mushrooms contain a “provitamin” called ergosterol that converts to vitamin D when exposed to sunlight.