The Internet is full of people who sing praise High -fat food, friendly keto. Meanwhile, most health care providers have been committed to decades for decades to adhere to a low -fat diet to improve cardiovascular health.
It may be difficult to know what you believe. Nutrition is a very complicated theme, and the best thing you can do is to tend to what the registered dietitian gave you to do based on the history of your health, family history and lifestyle. And if this recommendation encounters a low -fat diet, you have covered this piece.
Let’s discuss what is the diet that does not satisfy the fat and what foods it should include to move in this eating style easily.
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What is a low -fat diet?
According to the MyfitnessPal dietist, a low -fat diet that reduces high foods in Saturated Fat – not Uncommon Fat.
But what is it Saturated fat?
“It is a type of solid fat at room temperature. They are often found in animal products and some processed foods – thinking: beef, pork, butter, cakes and cakes.”1).
The UNDAD (DGA) 2020-2025 actually recommends that the daily calories come with a maximum of 10 % of saturated fats (2).
Scientists have been based on this recommendation on contracts of research that showed a low diet in saturated fat can help improve heart health by improving cholesterol numbers (4).
For a person who is following a 2000 diet, this means approximately 20 grams (or less) of saturated fats throughout the day (3).
You can add quickly. For example:
| food | Submission | Gram sat fat |
| cheeseburger | 1 burger | 10 |
| Ice cream | 4 ounces | 10 |
| Greek yogurt | ¾ cups | 6 |
| Obesity | 1 tablespoon | 7.3 |
| Fast food biscuits with eggs and bacon | 1 sandwich | 8 |
| Frozen Pyberone Pizza | 12 -inch pizza | 26 |
High foods in saturated fats are usually high in calories. It is okay to enjoy all these foods in moderation, but if you eat it it often makes the journey of weight loss difficult. For this reason, tracking the amount of foods high in saturated fats can help! ((3and 4).
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What is the most important, saturated fat or food cholesterol?
When it comes to heart health, it is important to reduce saturated fats from food cholesterol.
The science has evolved and has proven that food cholesterol does not affect cholesterol in the blood as it was believed once (5). In fact, DGA has removed the maximum food cholesterol from their latest guidelines due to the lack of evidence to support the relationship (2).
The good news is Foods like eggs, That contains a higher amount of food cholesterol, is now recommended in moderation by the American Heart Association as part of a healthy heart diet (6).
About experts
Catherine Passemum, MS, RD Is the food data coordinator in myfitnessPal. She obtained a master’s degree in nutritional communication from Friedmann’s College of Nutrition Science and Policy at the University of Tafs and completed her food training in UVA Health, as she also works as a nutrition consultant for heart disease patients.
Elizabeth Show, MS, RDN, CPT He is an expert in nutrition, the author of the four -time cooking book and the early feeding pioneer in the field of fertilization. She is the head of the US -based feeding telecommunications company, Shaw Simple Swaps.
5 low -fat foods for you
There is a variety of low foods in saturated fat that already speaks sources of other good nutrients, too!
Below is the peak in the best five foods that I recommend to my customers regularly.
Almond
Nutrition per 1 ounce (7))
Calories: 160; Total fat: 14 g; Saturated fat: 1 g; Carbohydrates: 6 g; Total sugars: 1 g; Fiber: 4 g; Protein: 6 grams
Almonds are not low -fat food, but they are low in saturated fat. It also provides a large almond when it comes to both dietary fiber and protein. This Trivica of Nutrition helps keep you full for a longer period with your preparation to achieve your goals (8and 9).
How do you eat them: Enjoy one ounce of them alone as a light meal Toast, light, light. Or throw them In powerOr mix it in Favorite power bite!
Avocado
Nutrition for each average Avocado (50 g) (10))
Calories: 80; Total fat: 7 grams; Saturated fat: 1 g; Carbohydrates: 4 grams; Total sugars: 0 g; Fiber: 3 g; Protein: 1 g
Avocado has risen to popularity on social media and restaurant lists around the world over the past two decades, thanks to their stellar nutrient file.
Again, it is not low -fat food (contains 7 grams of overall fat), but it only provides a gram of saturated fat, which makes it well suitable in this list (10). In addition, 3 grams of fiber fibers are packed, which are nutrients that most Americans do not eat enough (2and10).
How do you eat them: You can definitely enjoy avocado on their own, but you can also use ⅓ of the medium avocado as a car Food rich protein. Or add to a Breakfast bowl with eggsOr of course, on a Black bean burger.
Canned tuna
Nutrition per 3 ounce (11))
Calories: 110; Total fat: 2.5 g; Saturated fat: 1 g; Carbohydrates: 0 g; Total sugars: 0 g; Fiber: 0 g; Protein: 20 grams
Unless it is vegetarian, there is no reason to avoid canned tuna. Canned tuna is not only low -fat food and low fat, but it is a comfortable and high -protein food packing 20 grams in a 3 -ounce part (11).
protein It is very important to build, maintain and repair Meager. It also helps in Satisfaction and weight management ((8and 12).
How to eat it: You can enjoy the canned tuna directly from the box. I support the combination of it and the source of the fibers so that you can reap the benefits of these nutrients as well. Consider adding 3 ounces of tuna to a Salad with peanut clothing. Or try it with AvocadoOr even in Delicious oats with seaweed. (Don’t even touch her!)
Greek non -fat yogurt
Nutrition per 1 cup offered (13))
Calories: 150; Total fat: 1 g; Saturated fat: 0.5 g; Carbohydrates: 9 g; Total sugars: 8 g; Fiber: 0 g; Protein: 25 grams
Although whole Greek yogurt can have more saturated fat than you want, the option of non -fatty can be a great option.
Normal, non -fat Greek yogurt He is really a healthy star. Not only is a variety of fatty varies a great choice when it comes to saturated fats (only 0.5 grams of it), but it is also full of 25 grams of protein and a source of probiotics (that is good for you errors that support bowel health) (13and14).
“Both Greek Simple, non -fatty and fat are low than great options for a person who is following a low -fat diet,” says Catherine Pascone, MyfitnessPal. “In addition to being a multi -use food, Greek yogurt is rich in protein and vitamin B12,” she explained.6and 13).
How to eat it: Whether you choose to enjoy a cup of Greek yogurt for breakfast in a ParfaitAs it is better to exchange for you May in authorityOr a Modern yogurt bark, You cannot make sure to add this star food to the regular meal plan.
Lentil
Nutrition for every cooked service (15))
Calories: 150; Total fat: 6.5 g; Saturated fat: 1 g; Carbohydrates: 17.5 g; Total sugars: 1.5 g; Fiber: 7 grams; Protein: 8 g
Lentils, along with other pulses such as beans and peas, are one of the recommended protein sources that are also coincided with that they are low in saturated fat as well. In addition, the lentil package is both Fiber Protein, and keep you complete for a longer period between meals (8and9).
How do you eat them: The lentils of wild meat in taco sandwiches is a great way to integrate more plant proteins into your diet without sacrificing flavor. Since it is very versatile, you can also associate lentils with a lot of other foods, such as Potatoes for a simple dishThrow them in authority, or their grenades in the soup.
Related questions (common questions)
What foods contain low saturated fat?
Plant foods, such as beans, legumes, lentils, nuts, seeds and whole grains are naturally low in saturated fats (6). However, animal-based foods including lean protein options and protein-such as 93 % of the ground beef/7 %, and the chicken bread without transit, and non-fatty dairy foods-often fit with this category of foods with low-fat fat (6).
What are the light foods that are the lowest in saturated fats?
Whole grains are often low in saturated fats, such as air -covered popcorn or rice cake. In addition, nuts such as almonds and pistachios are also great snack options that may be high in overall fat but are low in saturated fats (1and6). Any product choices, including fruits and vegetables, make the pieces here also (1and6). Most of them have no saturated fat.
What is the meat that contains the lowest saturated fat?
Part 3 ounces of chicken breasts without passing, has only one gram of saturated fat (16). Usually, both chicken and turkey tend to get less fat than beef or pork.
How to get rid of saturated fats in your body?
Unfortunately, you can not only remove the saturated fat from your body. “Saturated fat is a type of fat in the food, and as soon as they are consumed, there is no way to remove it from the body. However, eating excessive fats is associated with higher levels of cholesterol in LDL cholesterol, as well as the merging of LDL.1and6).
The bottom line
A low diet in saturated fat is recommended as part of a healthy diet by the latest DGA (2). This type of eating may benefit both heart health and weight management.
However, this does not mean low -fat. In fact, low foods in saturated fat may actually contain a higher amount of total fat. This is because they pack these unsaturated fats better (1and 6). Learn about your saturated fats by registering your food in MyfitnessPal The app today!
Pamphlet 5 low foods in the saturated fat that nutritionists want to eat First appear on MyfitnessPal Blog.
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