Low-fat foods are being created and distributed every day to capture the attention of health-conscious individuals. And although low-fat diets are the most commonly followed plans for weight loss and cholesterol monitoring, diet devotees often overlook that different types of low-fat foods are not created equal. Low-fat does not always mean low-calorie, due to the additives used to mimic a "real" taste. The following analyzes methods of incorporating low-fat foods into your diet and some pros and cons that are associated with the different types.
Processed vs. Naturally Low-Fat Foods
Due to the popularity of the low-fat diet, many manufacturers have opted to contribute low-fat versions of their processed foods, bringing in millions of dollars annually to the food industry. Unfortunately, a lot of these low-fat alternatives, such as desserts, snacks, chips and even frozen meals, are processed with additives, such as sugar, high-fructose corn syrup and unnatural fillers, which are used to make up for the "lack" of flavor. And since the labels claim the contents are low-fat, many dieters believe they can eat as much of the snacks as they desire, defeating the purpose of the diet.
However, many natural low-fat foods contribute to weight loss and a healthy diet. Vegetables, fruits, whole grains, lean meats, fish and legumes are all great examples of foods that provide nutrients and balance--and are much less expensive than prepackaged foods. And rather than using additives, flavor can be boosted with spices and herbs to make these foods just as tasty.
Substituting Low-Fat for High-Fat Ingredients
To eliminate the need to buy prepackaged low-fat foods, create your own healthy high-fat favorites with low-fat substitutions, such as low-fat milk and cheese. For example, pizza can easily be transformed into a lower-fat, delicious meal if whole-milk mozzarella is replaced with part-skim mozzarella. Not only will you save 3 grams of fat and 20 calories per serving, the lower-fat pizza will taste similar since some of the fat still remains. Other good low-fat options include low-fat Greek yogurt in place of sour cream and limiting the amount of egg yolk used in recipes by adding one to two egg yolks per four egg whites. Finally, for burgers and protein-heavy dishes, substitute leaner meats or white-meat poultry in place of the higher-fat alternatives.
Eating Good Fats
Low-fat definitely does not mean no fat at all. Therefore, individuals should try and consume approximately 20-30 percent of their daily calories from good-quality fats. Fat may be more calorie-dense, but, in measurable quantities, it helps bring satiety, glowing skin, and healthy hair and nails. Therefore, it is very important to eat healthy fats, such as omega-3 and omega-6 fatty acids and monounsaturated fats. Foods that provide a large amount of these nutrients include nuts (almonds, walnuts, pistachios), salmon and tuna, and avocados. When eating a low-fat diet, foods to be avoided include animal proteins and full-fat dairy products that are high in saturated fats and processed foods that are high in trans fats. Not only do these fats provide few nutrients, they are also damaging to heart health, contributing to the risk of heart disease.
Tags: low-fat foods, different types, low-fat diet, processed foods, provide nutrients, that high, that provide