The Internet is full of people who sing the praise of high fat diets, with these. Meanwhile, most health care providers stick from the advice of old decades to climb a low -fat diet to improve your cardiovascular health.
It can be difficult to know what to believe. Nutrition is a very complex topic, and the best thing you can do is faint in what your registered dietitian has advised you to do based on your health history, family history and lifestyle factors. And, if this recommendation happens to be a low -saturated fat diet, then I have covered you in this part.
Let’s discuss what a low -fat diet is and what foods you should include to easily navigate this eating pattern.
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What is a low -fat diet?
According to myfitnesspal Katherine Basbaum dietary, a saturated fat diet restricts foods that are high in saturated Fats – No unnatural fats.
But what are saturated fats?
“They are the type of fats that are solid at room temperature. They are most commonly found in animal products and certain processed foods – think: beef, pork, butter, cookies and cakes,” she explains (1).
Dietary guidelines for Americans (DGA) 2020-2025 actually recommend that the maximum daily calories come from saturated fats (2).
Scientists based this recommendation on decades of research that have shown a low diet in saturated fat can help improve heart health by improving cholesterol numbers (4).
For someone who follows a 2000 calorie diet, this would mean about 20 grams (or less) saturated fat should be eaten over a day (3).
This can really be added quickly. For example:
| Food | The size of the service | Grams sat |
| Cheese | 1 burger | 10 |
| ice cream | 4 ounce | 10 |
| Greek yogurt | ¾ cups | 6 |
| Butter | 1 tablespoon | 7.3 |
| Fast food biscuits with eggs and bacon | 1 sandwich | 8 |
| Frozen pizza | Pizza | 26 |
Foods that are rich in saturated fat are also high in calories. It is good to enjoy all these foods in moderation, but if you eat them it can often make it difficult for a weight loss journey. That is why tracking your intake of high -fat saturated fat foods can help! (3, 4).
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What is more important, saturated fat or dietary cholesterol?
When it comes to heart health, it is more important to reduce saturated fat than dietary cholesterol.
Science has evolved and proven that dietary cholesterol does not affect blood cholesterol as it was once believed (5). In fact, the DGA actually removed the limit of dietary cholesterol from their latest instructions due to the lack of evidence that supports relationships (2).
Good news is foods like eggs, which contain a higher amount of dietary cholesterol, are now actually recommended in moderation by the American heart association as part of a healthy heart diet (6).
About experts
Katherine Basbaum, MS, RD It is a curator of food data in MyfitnessPal. She took her masters in nutrition communication from the Friedman Nutrition School and Politics at Tufts University and completed her dietary practice at UVA Health, where she also works as a food adviser to patients with cardiology.
Elizabeth Shaw, MS, RDN, CPT He is a food expert, an author of cooking books and an early pioneer of food in the field of fertility food. She is the president and owner of the US Nutrition and Counseling Firm Shaw Swaps Simple.
5 low -fat foods that are good for you
There are a variety of low -fat foods that actually happen to be sources of other good nutrients for you!
Here you have a roof in the top five saturated fat foods that recommend to my customers regularly.
Almond
Nutrition for 1-on-on service (7)
Calories: 160; Total fat: 14 g; Saturated fat: 1 g; Carbohydrates: 6 g; Total sugars: 1 g; Fiber: 4 g; Protein: 6 g
Almonds are not a low -fat food, but they are a low food in saturated fat. Almonds also offer big when it comes to dietary fibers and proteins. This nutrition trifle helps you keep fuller for longer, while also deciding to achieve your goals (8, 9).
How to eat them: Enjoy an ounce of them on their own as a lightly mature and lightly seasoned snack. Either throw them into a salad, or mix them in your favorite energy bite!
avocado
Nutrition for ⅓ Middle avocado (50 g) (10)
Calories: 80; Total fat: 7 g; Saturated fat: 1 g; Carbohydrates: 4 g; Total sugars: 0 g; Fiber: 3 g; Protein: 1 g
Avocados have been raised for fame on social media and restaurant menus across the globe over the last two decades, thanks to their stellar profile of nutrients.
Again, it is not a low -fat food (it contains 7 grams of total fat), but provides only 1 grams of saturated fat, making it fit nicely into this list (10). Plus, packs 3 grams of filler fiber, a nutrient that most Americans are not eating enough (2.10).
How to eat them: You can probably enjoy their avocados, but you can also use ⅓ of a medium avocado as a tool for protein -rich foods. Either add to a bowl bowl with eggs, or of course, to a black burger.
Tone
Nutrition for 3-ons service (11)
Calories: 110; Total fat: 2.5 g; Saturated fat: 1 g; Carbohydrates: 0 g; Total sugars: 0 g; Fiber: 0 g; Protein: 20 g
If you are not a vegetarian, there is no reason to avoid canned tones. The canned tuna is not only a low-fat and low-saturated fat food, but it is a suitable, high protein food that packs 20 grams in just a 3-ion (11) portion.
Protein is essential for the construction, maintenance and repair of your lean muscle. It also helps to saturate and manage weight (8, 12).
How to eat it: You can enjoy canned tones directly from cans. I am in favor of combining it with a source of fiber so that you can reap the benefits of that nutrient. Consider adding 3 ounce tone to a salad with a peanut sauce. Either try with avocado on top of apple slices, or even in pleasant oats with seaweed. (Don’t knock until you try it!)
Greek yogurt jog
1 cup nutrition (13)
Calories: 150; Total fat: 1 g; Saturated fat: 0.5 g; Carbohydrates: 9 g; Total sugars: 8 g; Fiber: 0 g; Protein: 25 g
While the Greek yogurt of whole milk can have more saturated fat than you want, a non -greasy option can be a great choice.
The simple, unfortunate Greek yogurt is really a superstar in the field of health. Not only is it a variety not -a great choice when it comes to saturated fat (it has only 0.5 grams of it), it is also filled with 25 grams of protein and a source of probiotics (good for you supporting intestinal health) (13.14).
“Both simple non -greasy and low -fat Greek yogurt are excellent choices for someone who follows a low -saturated fat diet,” says Katherine Basbaum, a myfitnesspal dietitian. “In addition to being a comprehensive food, Greek yogurt is rich in protein and vitamin B12,” she explains (6, 13).
How to eat it: Whether you decide to enjoy a Greek yogurt cup for breakfast in a parfit, as you change better for you for mayor in a salad, or a fashionable yogurt bark, you can’t go bad by adding this stellar food to your regular meal plan.
lentil
Nutrition for cooked ½-philxhan service (15)
Calories: 150; Total fat: 6.5 g; Saturated fat: 1 g; Carbohydrates: 17.5 g; Total sugars: 1.5 g; Fiber: 7 g; Protein: 8 g
Lentils, along with other pulses such as beans and peas, are one of my recommended sources of vegetable energy proteins that also just happen to be a low food in saturated fat. Plus, lentils pack both dietary fiber and protein, keeping you fuller for longer between meals (8.9).
How to eat them: Returning lentils for soil calf in Tacos is actually a wonderful way to include more plant -based protein in your diet without sacrificing fragrance. Since they are extremely versatile, you can also attach lentil lentils with many other foods, such as potatoes for a simple dish, toss them in a salad or clean them in soups.
Questions I asked the most often (page)
What foods contain low -saturated fats?
Plant -based foods, such as beans, legumes, lentils, nuts, seeds and whole grains are of course low in saturated fats (6). But animal-based foods, including lean protein choices and extra flexed-such as 93% weak weak calf/7% fat, chicken breast without stones and without skin, and non-greasy milk foods often adapt to this category of low-saturated fat foods (6).
Which snack foods are the lowest in saturated fat?
Complete grains are often low in saturated fat, such as air popcorn or rice cakes. Plus, nuts like almonds and pistachio are also excellent snack options that can be high in total fat, but are considered low in saturated fat (1.6). Anyone production choices, including fruits and vegetables, also makes the cut here, also (1.6). Most have no saturated fat.
Which meat has the lowest saturated fat?
A 3-ion part of the skin without skin, without skin has only 1 grams of saturated fat (16). Typically, both chicken and crows tend to have less saturated fat than beef or pork.
How do you get rid of saturated fat in your body?
Unfortunately, you can not only expel the saturated fat from your body. “Saturated fat is a type of fat found in food, and once consumed, there is no way to remove it from the body. However, excessive intake of saturated fat is associated with higher levels of LDL cholesterol and there are ways to reduce LDL. diet, ”says Basbaum (1,6).
Ultimately
A low diet in saturated fat is recommended as part of a healthy diet from the latest DGA (2). This style of eating can benefit from heart health and weight management.
However, this does not mean a little fat. In fact, low foods in saturated fat can contain a higher amount of total fat. That’s because they pack those best fats for you unsaturated (1, 6). Get to know your saturated fat intake by recording your food in the MyfitnessPal app today!
Post 5 low -fat saturated foods that dieticians want you to eat first appeared on myfitnesspal blog.
