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5 Low Fat Foods and Sources To Include In Your Healthy Diet

Due to the low-fat content, these foods prevent risks against heart diseases and different health issues [1].

Low fat foods are the healthy alternatives that prevent you from gaining saturated fat and cholesterol.

There are foods that have high-fat content but are also available in their low-fat food versions.  These are like mayonnaise, milk, salad dressings. 

Therefore, we bring you a list of low-fat foods as well as foods high in fat content which should be avoided.

Table of Contents

As fat contents are one of the main reasons for overweight issues, opting for low-fat foods add to the steps towards improving overall health and fitness and primarily help with your weight control and weight loss goals.

Low fat foods
Low-fat foods and sources to include in your healthy diet

4 Types of Fats

  • 1. Saturated Fat
  • 2. Trans Fat
  • 3. Monounsaturated Fat
  • 4. Polyunsaturated Fat
Weight gain with unhealthy fat
Weight gain with unhealthy fat

5 Healthy Low Fat Foods

Healthy low fat foods
Healthy low-fat foods

It’s important to note that not all low-fat foods are good for health. Mono-unsaturated fats and Poly-unsaturated fats are healthy low-fat foods.

These foods are usually low in calories and hence help reduce weight. Few good sources of healthy low fat are:

  • Pumpkin seeds, virgin olive oil, flax seeds, walnuts, almonds etc. These low-fat foods contain omega-3 fatty acid which is a popular unsaturated fat source.
  • Most of the green leafy vegetables including onion, beets, carrots, tomatoes, broccoli, sweet potatoes, lettuce, spinach, cucumber, cauliflower etc. contain negligible or no saturated fat or trans fat and hence, are the perfect low-fat foods. 
  • Fruitssuch as watermelon, mangoes, blueberries, oranges, grapefruits, papaya, peach are healthy and fat-free.
  •  Few good cereal and grains that come with less fat content like shredded wheat, lentils, beans, peas, whole grain, millets etc. are perfect low-fat foods. 
  • Low-fat foods which are dairy products such as low fat or skimmed milk, cottage, cheese, yoghurt.

8 Food Sources Of Unhealthy and Excess Fat

While there are fats which are healthy and essential as a part of the required minimum nutrition, there are fats which are unhealthy.

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Saturated fats and Trans fats are unhealthy which have more calories that lead to weight gain.

Before we move on to the good low-fat foods, let’s look at the most common unhealthy fatty foods.

Unhealthy and excess fat foods
Unhealthy and excess fat foods
  1.  Meat products such as chicken, beef – they contain saturated fat and cholesterol that are major contributors to heart attacks, strokes, diabetes.
  2.  Dairy products with high fat like whole milk, cheese, ice creams.
  3. Bakery foods such as puffs, cookies, pizza, buns, pastries – Bakery foods mostly contain refined sugar, refined wheat flour as well as unhealthy fat.
  4. Junk food and processed food such as fried rice, fried Manchurians and potato chips, corn flakes etc. Research on street food with sampled oils revealed the fact that the tasty street food contains high levels of saturated fat and trans fat.
  5.  Egg yolks – they contain dietary cholesterol that can be harmful to most of us.
  6. Palm Oil – this oil is very high in fat, cholesterol that can lead to weight gain and hypertension.
  7. Colas and Sodas – they have a high sugar content that can lead to Diabetes. Moreover, they are high in caffeine and contain artificial sweeteners.
  8. Margarine – It is high in trans fat level that leads to heart issues. It is also found that margarine increases the levels of both bad cholesterols as well as total cholesterol.

Unhealthy and excess fat foods have good taste but have numerous disadvantages. They cause fast weight gain and various health risks.

3 Major Fat Accumulation Body Parts

Fat concentration is more around the stomach, thighs, hips, face. Choosing low-fat foods will help reduce and control fat accumulation in the these 3 major parts

  1. Belly Fat
  2. Thigh Fat
  3. Face Fat

8 Tips To Reduce Fat And Overall Weight

  • First and Foremost, Identify foods with high fat and low fat.
  • Consult a certified dietician or nutritionist to help you out with tip1.
  • Balanced Diet: maintain a well planned balanced diet with effective low-fat foods.
  • Maintain diet charts to make your diet more effective.
  • Avoid junk foods that contain more fat.
  • Avoid eatables with oil, ghee and other foods with excess fat.
  • Supplement your diet with exercise and minimum physical activities.
  • Prefer home food and avoid outside food.

Apart from causing overweight, foods with high fat also give rise to health disorders such as thyroid, obesity, type 2 diabetes, diabetes mellitus, cancer, dermatological disorders, cardiovascular issues, high blood cholesterol levels etc.

Hence low-fat foods are of high importance and should be a part of our planned diet and lifestyle with well-controlled food habits.

Hence don’t just think about taste instead, think about health aspects. Consult one of our expert nutritionists to help you more on this. The first consultation is absolutely FREE.


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Quick Bytes

1. What is considered to be a low-fat diet?

A low-fat diet that contains negligible saturated fat or trans fat, low-calorie meals, low-calorie snacks, are considered to be low-fat diet.

2. What can I eat that has low fat?

You can eat fruits and vegetables as most of them come with low fat. Include low-fat foods that we have mentioned earlier, in your balanced diet.

 3. How are low-fat foods related to low-calorie diet?

Most of the foods with zero calories or low-calorie foods are low in saturated fat or trans fat.

Eg: whole grain, millet, carrot, watermelons etc. Hence it’s good to include low-calorie meals in your low-fat diet.