Fat-free foods are in demand around the world due to their health benefits. The fat-free food market has grown immensely over the years and has now become one of the top hi-tech technological realization innovations in the food industry. Customers are always looking for healthy alternatives to replace their daily food consumption, which is why they are shifting towards fat-free food products.
While low fat or fat-free foods are an alternative to a healthy diet, they are not the cure-all for weight loss. In a lot of these types of products added sugars, starches and salts are used to replace the flavoring of the missing fats.
One gram of fat equals nine calories, while protein and carbohydrates contain four calories per gram, which is why low-fat foods can provide lower-calorie eating options. Incorporate fat-free foods — foods that contain less than half a gram of fat per serving — into your diet to help limit your calorie intake.
Related Post: Healthy Diet Food Recipes For Weight Loss
Fat-Free Foods With Dairy
Skim milk is fat-free and still delivers the same amount of protein and calcium as whole milk. Dairy products made from skim milk also are fat-free. Nonfat yogurt does not contain any fat making it an excellent high-protein low-calorie option.
Cottage cheese, like milk, comes in whole, 2 percent, and fat-free versions, also providing the same nutrients as fat-laden cheese. Ice cream made with skim milk is fat-free. What you have to watch out for, when picking an item fat free ice cream, is to check for added sugars and other starches. If you’re replacing one unhealthy substance with another, you’re not improving your diet though you may be keeping your calories low.
Fresh Produce Without Fat
Most fruits and vegetables are non-fatty foods in their purest forms. Coconuts and avocados are exceptions. The sauces, butter, and other toppings you put on fruits and vegetables usually are the culprits for increasing the fat content when consuming fruits and vegetables.
There are easy ways to make your vegetables delicious without cooking them in fat-filled products. Try steaming your vegetables and using soy sauce, sweet chili pepper sauce, barbeque sauce, or a variety of herbs and a variety of types of vinegar. With a quality non-stick pan you can even fry them up in these sauces.
Most beans and legumes are fat-free when they are closest to their natural form. Canned beans often don’t have added fats and are ready to eat – be sure to choose a low sodium variety.
Fat-Free Diet Condiments
While creams and sauces typically are loaded with fat, as you saw from the vegetable examples, there are many fat-free condiments you can use to flavor food. Soy sauce, Worcestershire sauce, mustard, and ketchup are fat-free. Vinegar is available in a wide range of flavors to add fat-free flavor to dishes.
Salsa made with natural ingredients like tomatoes, peppers, cilantro, onions, parsley, and lime juice or other vegetables is another fat-free condiment that can spice up a meal.
Don’t forget to practice portion control when using condiments to flavor your meals. While they might be free of fat, many condiments come loaded with sugar — which boosts your calorie intake. Or they’re packed with sodium, which can be unhealthy when consumed in too large of portions.
Grains Without The Fat
Grains are a great source of fat-free foods in their natural state, although most people don’t eat raw grains. Look for products that do not contain added fat to make them more flavorful. Some bagels on the market do not contain added fats. Though you’ll want to pick a fat-free cheese to go with them. Fat-free grain sources are available in several kinds of cereal too. Such as puffed wheat and rice, bran cereals, and creamy wheat cereal.
Fat-free foods don’t equal healthy. Many candies, although fat-free, are not healthy additions to the diet and should not be eaten every day. Enjoy fat-free foods in addition to an overall nourishing diet to help cut calories and aid in a healthy lifestyle.
And don’t forget, while on your fat-free diet, that fat does have its benefits. It’s good for your hair and skin, helps you absorb vitamins, and provides essential fatty acids vital to your health. So, it’s okay to enjoy the occasional avocado.
Asparagus is a fat-free food low in calories, full of vitamins, proteins, and minerals, and a natural source of dietary fiber. At the same time, it is a rich source of antioxidants flavonoids, and saponins. This exceptional composition gives it many important health benefits such as antitumor, hypocholesterolemic, hepatoprotective, antioxidant, neuroprotective, antimutagenic, immunoprotective, and hypoglycemic activities.
Besides, asparagus is highly prized for its organoleptic characteristics. The relationship between functional and organoleptic characteristics and asparagus composition is not well-known, therefore extensive research is needed to find the relationship between the chemical structure of the different components and their activities.
Asparagus breeding uses more than 200 different species belonging to the genus. Asparagus may produce new cultivars with improved functional and organoleptic characteristics. The by-products of the asparagus industry are a valuable source of different functional components that can be used as food ingredients.
The Use Of Fat Replacers For Weight Loss And Control
Fat replacers have facilitated the development of reduced-fat and fat-free foods that have the taste and texture of high-fat foods with less fat and fewer calories. The food industry provided a variety of low-fat products and a segment of the public responded by consuming these products.
The actual use of reduced-fat foods by the general population is influenced by dietary advice and recommendations, individual health concerns, sensory characteristics of products, usefulness in the dietary pattern, and willingness to accept the fat substitute. When fat replacers enable the provision of palatable, lower-calorie foods, they can be one strategy in the battle to lose or maintain a desirable weight.
On the other hand, fat replacers that neither lower calories nor enable consumption of foods that are useful in weight reduction and maintenance plans might be of little use. In like manner, the over-consumption of foods containing fat replacers by consumers who are either misled by irresponsible manufacturers or misconstrue package claims and equate fat-free or reduced-fat with a license to ingest unlimited amounts obviates any potential benefits of fat replacers in the diet. No food or fat replacer supplants the need for practicing moderation and good nutrition.
No Fat Foods
Dietary fats offer several benefits that contribute to a healthful lifestyle. Long-term satiation, an improved cholesterol profile, and reduced LDL cholesterol are just a few of the benefits found in “healthy” lipids such as polyunsaturated and monounsaturated fats.
That said, fats’ caloric density and lack of vitamin and mineral content make them tough to fit in a restricted-calorie diet, making the inclusion of fruit, vegetables, and lean proteins integral to a balanced nutrition profile.
Fruits & Vegetables
Most plain fruits and vegetables are essentially nonfat foods, whether they are raw or cooked. Adding oil, butter, condiments or sauces adds fat content to foods. Some sauces — such as soy sauce — may not add fat but could be high in other unhealthy elements, such as sodium.
Keep in mind that low-fat or no-fat foods can still be high in sugar or salt. According to ABC News, nutritionists actually recommend adding a bit of fat to some vegetables to increase the amount of beta-carotene the body acquires from the vegetables. Avocados are one fruit known to contain fat, but it’s a healthy monounsaturated fat.
Nonfat Dairy & Dairy-Like Foods
There are many low-fat and no-fat dairy options for cheese, yogurt, and milk. Be careful though — sometimes massive amounts of sugar or sweeteners are added to low-fat yogurts, meaning they’re not necessarily healthier than yogurt products with higher fat content. For maximum health benefits, look for low-fat or nonfat yogurt without excessive added sugar. Skim milk-based items are often the healthiest. Other fat-free options include sorbet, sherbet, and low-fat or fat-free frozen yogurt.
Meats And Fish
Of meat proteins, fish, poultry with the skin removed and lean cuts of meat contain the lowest amounts of unhealthy fat. Vegetarian proteins low in fat include certain beans, such as garbanzos and lentils. Egg whites contain no fat and are a great source of protein. Egg yolks, however, have fat and should only be consumed in moderation. Fish contains healthy fats, such as omega fatty acids. Organ meats should be limited as they are very high in fat.
Whole grain cereals, bread, rice, and pasta are often the lowest in fat content. Many breakfast kinds of cereal and granolas are marketed as non-fat or low in fat. Though they also run the possibility of being high in sugar. Look for a low-fat, whole-grain cereal that is low in added sugar. Pre-packaged and processed snack or dessert foods — such as croissants or muffins — should be avoided as they are often high in fat, especially saturated and hydrogenated fats.
A good rule of thumb when you’re reading food labels:
For every 100 calories, if the product has 3 grams of fat or less, it’s a low-fat product. This means 30% or less of the calories come from fat.
Foods like margarine, mayonnaise, and some salad dressings that get most of their calories from fat must have half or less than half the fat of the regular version of the food to be called “light”. These foods don’t have to meet the 30% cutoff for the number of calories from fat to be considered low-fat. (See “Other foods” below.)
Dairy And Dairy-Like Products
- Low-fat (1%) or fat-free (skim) yogurt, cottage cheese, or milk
- Neufchatel or “light” cream cheese or fat-free cream cheese
- Fat-free American cheese or other types of fat-free cheeses
Fish, Meat, Poultry, And Other Protein
- Egg whites or egg substitutes
- Crab, white fish, shrimp, and light tuna (packed in water)
- Chicken and turkey breast (without skin), or ground turkey breast
- The American Cancer Society recommends a healthy eating pattern that limits or doesn’t include processed and red meats. However, if you choose to eat them, choose lean cuts (look for “loin” in the name), or extra-lean ground beef. Braise, roast, or cook them without adding fats.
- Beans, peas, and lentils, cooked (or canned) without added fats or fatty meats (grains or cereal in your daily food intake make this add up to a complete protein)
- Veggie burgers
Grains, Cereals, And Pastas
- Hot (oatmeal or grits) and cold cereals (except granola types)
- Rice or noodles (watch out for fat in sauces you may add). Choose whole-grain versions like brown rice
- Whole grain bagels, pita bread, or English muffins
- Low-fat crackers and pieces of bread
- Soft tortillas – corn or whole wheat
Fruits And Vegetables
- Fruits, including fresh, frozen, or canned (in their own juice)
- Vegetables, including fresh, frozen, or canned (choose lower-sodium varieties)
- Broth type soups with a vegetable base
- Sauces, pudding, or shakes made with skim milk
These foods supply half the fat (or less) than the regular version of the food, but most of their calories still come from fat. They should be used in small amounts by people on low-fat diets:
- Light margarine and mayonnaise
- Reduced-calorie or fat-free salad dressings
- Non-stick cooking spray
In conclusion, fat-free foods aren’t as bad as we once thought. It can help us lose weight and maintain a healthy lifestyle. However, it’s important to remember that all food should be consumed in moderation. So go ahead and enjoy a fat-free snack or meal!