Low-fat food can’t be always associated with good health. The foods that are naturally low in fat like fruits and vegetables indisputably fall in the category of nutritious foods. However, processed low-fat food can’t be healthy as they contain a lot of sugar, salt and additives.
Nowadays, super markets are flooded with desserts, biscuits and other ready-made meals that are tagged low-fat. Despite consuming these guilt-free foods, you keep gaining weight. This is because these saturated fat foods supply more than twice the calories per gram of carbohydrates, increase cholesterol levels, clogging arteries and increasing the risk of diabetes. Unfortunately, these hydrogenated fats increase levels of dangerous trans-fats which are responsible for many diseases. Although trans-fats can also be found in some natural foods the level is very low. Also you’re more attracted to unhealthy man-made low-fat versions comparatively. A diet too high in refined carbs and sugar can be as unhealthy as high-fat diet.
It doesn’t mean that you don’t need some fats in your daily diet. They not only make your food tasty but supply something more than calories. Make sure you are getting good fats. Few fats like nuts, seeds and oily fish are rich source of fatty acids including omega-3. These essential fats help you absorb certain vitamins including A, D, E and K, maintain healthy blood vessels, build hormones and help in healthy functioning of nervous system. If you avoid these foods, you’ll become deficient in these vitamins. Your bone health, immunity and ability of body to heal itself will also get worn-out. The wise decision is to incorporate naturally healthy fat foods like avocado oil, olive oil, nuts, seeds, coconut and fish in your diet.
Pick salmon instead of bacon and unsalted nuts in place of deep or shallow fried salted ones. Use high quality unsaturated oils like walnut oil as sandwich spread in place of mayonnaise. ‘Mayo’ can also be replaced by plain fresh ‘n’ thick yogurt having few lemon drops and few herbs.Good fats are also found in almonds and dark chocolate keeping you full for longer as they take good time to digest and keep you satisfied long after your last bite.
Polyunsaturated fats in nuts activate genes that reduce fat storage and improve insulin metabolism. Walnuts are one of the best dietary sources having more omega-3 fatty acids than other nuts. Whole milk Greek yogurt tends to have more protein and fat and less sugar than their leaner versions which make them one of the best foods you can eat for weight-loss. Coconut has also many reasons to get into your diet. Though, it is high in saturated fat but more than half comes from lauric acid that combats bacteria, improves cholesterol sources and increase the 24 hour energy expenditure in humans. You may also use coconut oil to start shaping your waist.
Egg yolk scare most people off due to fat and cholesterol found in it. Surprisingly whole eggs are low in saturated fat and high in unsaturated fat. Same is the case of peanut butter. It is satisfying, healthy and can be eaten in breakfast, lunch or evening snack time. Parmesan cheese also not only adds a ton of flavour but health as well. The golden flax seeds having nutty flavour is a healthy addition to any eating plan. Your body needs dietary fat called essential fats in order to function properly and lose weight.
Just take care while eating and consume right kind of fats that help increase satiety, maximize your metabolism, protect against heart disease, speed up nutrients through your body and improve your fat soluble vitamin uptake. Don’t struggle to determine which fats you should be eating. Actually some fats like trans-fats in margarines are worse for health and some like omega-3s are health heroes. Some like saturated lauric acids are misunderstood.
Don’t go with the labels “low-fat” to consider those foods better for you always. Many a times these foods give you more than you bargained for. When fat is removed from food products, more sugar, salt and additives are added to make it tastier. You need to abstain from such foods to lead a happy and healthy life.
Eat fresh and easy to digest food that contains right type of low-fat to help maintain good physical, mental and spiritual health.