Low Fat Diet: All You Need To Know About Fats And Healthy Fat Diet (Watch)

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“Do you know how many calories you eat in a day?”Read this blog if you want to know about healthy dietary. This Blog includes all the tips that will help you cut down the amount of fat in your diet.

Is low fat healthier than high fat? How much fat should you be eating each day? Consultant nutritionist Rupali Datta answers these questions and more.

Fats can be good too, provided you make the right choice.

Low Fat Diet: Fats are essential to carry out multiple body functions; therefore, ruling them out could be detrimental for your health. Fats are an important macro-nutrient required daily for maintaining the integrity of our physiology. Fats provide energy, protect our vital organs from injury by forming a protective layer around it, they support cell growth and insulate our body. They are essential for the absorption of fat-soluble vitamins and the production of hormones. Fats can be good too, provided you make the right choice. Consultant nutritionist Rupali Datta talks us through the pros and cons of a low-fat diet and ‘fatty’ foods that can do wonders for you!

Fats come into our diet from visible sources — the added fat, and invisible sources — fat that is already present in the food. But did you know that there are different types of fats too?! You heard it right! Different types of fats include:

  • Good Fats: Mono-unsaturated fats, MUFA and polyunsaturated fats PUFA.
  • Bad Fats: Saturated fats and Trans fat

Fats are essential but get a bad reputation because too much of a good thing is also not good. High-fat diets are known to increase the risk of heart diseases, stroke, diabetes, and obesity. Choosing healthy fats in the right quantities will ensure that you get the benefits without increasing the risk of non-communicable diseases. Moreover, if you are on a weight loss diet, you must know that all fats provide the same amount of calories, so be watchful of your intake of fats. In other words, include foods that are good sources of mono-unsaturated fats for weight loss, but practice moderation.

Good fats like monounsaturated fats are associated with a lowered risk of high cholesterol, heart diseases, and stroke. The best sources of mono-unsaturated fats are peanut, rice bran, olive, and canola oils. MUFA is also found in almonds, walnuts, and seeds. So make sure you include more such fatty foods in your diet but moderation. Other types of good fats like polyunsaturated fats (omega -3) are essential for vital body functions. Fatty fish like salmon and tuna and walnuts are good sources of polyunsaturated fats.

Low Fat Diet: MUFA is also found in almonds, walnuts, and seeds

Saturated fats come from butter, ghee and coconut oil; therefore, use them judiciously. A better choice would be low-fat dairy and nuts and seeds that along with sat fats also give healthy nutrients. Fish lean meat, chicken breast, and eggs are also good sources of saturated fats, which our body needs too. However, Trans fats are a big no. Eating food cooked in oil heated to smoking point repeatedly, non-branded bakery products like mathi, rusk, namkeens are some sources of Trans fats.

Non-branded bakery products like mathi, rusk, namkeens are some sources of Trans fats.

Non-branded bakery products like mathi, rusk, namkeens are some sources of Trans fats.

Here Is A List Of Low-Fat Foods That Must Add To Your Diet:

All foods contain some amounts of fats naturally. But then some foods are low in fats and can be added to your daily diet.

  • Vegetables and fruits like spinach, kale, sweet potato, apple, oranges, guava et al.
  • Whole grains and legumes have moderate amounts of fats; moreover, they add healthy fiber, antioxidants, and minerals to our meals.
  • Animal-based (protein-rich) foods contain more fat but by choosing low-fat dairy, lean meat, white meat and controlling the portion sizes, one can maintain a healthy low-fat diet.

There is no need to go fat-free; it is unhealthy. One just needs to choose smart! Stay healthy!

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