13 low-fat foods that are good for your health

This is an automatically translated article.

For many years, low-fat foods have been considered the right choice for people who need to control their weight, control blood cholesterol levels to have a healthy heart. So which foods are low in fat and healthy? In this article, we will provide useful information about 13 healthy, low-fat foods.

If you are following a healthy and balanced diet, limiting the amount of fat that comes from meals is generally not necessary. However, in certain cases, eating less fat can provide benefits. A low-fat diet is recommended for people who are recovering from cholecystectomy or have diseases of the gallbladder or pancreas. In addition, eating less fat can also prevent heartburn and heartburn, aid in weight loss, and improve blood cholesterol levels. So how to choose foods to ensure a low-fat meal? The 13 foods below will help you find the answer.

1. Green vegetables

Green vegetables contain almost no fats of any kind, but instead are high in healthy minerals and vitamins including calcium, potassium, folate, vitamin A and vitamin K.... In addition. Green vegetables are especially rich in a number of natural plant-based compounds that reduce inflammation and support body health. With all the above reasons, it is not surprising that studies show that a diet rich in green vegetables can protect the body against a number of chronic diseases such as metabolic heart disease, diabetes. , high blood pressure and even some types of cancer.

Green vegetables that are commonly used and have good health effects include:
Vegetables Spinach Lettuce Lettuce In addition to boiled or sauteed, these vegetables can also be used to make salads with relatively attractive taste, or even used to make smoothies. The way to prepare these vegetables depends on each person's personal preferences.

2. Fruits

Fruit is one of the best choices for people looking for a light, low-fat snack. Almost all fruits are very low in fat and high in vitamins and minerals as well as fiber. Fruit also contains many compounds that have powerful anti-oxidant effects through neutralizing harmful free radicals. Cell damage caused by free radicals can be linked to the aging process, cardiovascular disease, rheumatoid arthritis, cancer and many other diseases.
Fruit can be enjoyed directly fresh, dried or cooked. Many people also have a hobby of adding fruit to salads or enjoying attractive fruit smoothies.

3. Beans and legumes

Beans and legumes including peas or lentils contain very little fat and especially no cholesterol. Moreover, the composition of these beans contains a lot of fiber, protein, B vitamins and essential minerals such as magnesium, iron, zinc....
Due to the diverse and nutritious content of nutrients , beans and legumes provide many health benefits. Studies have shown that lentils can help lower blood pressure as well as cholesterol and blood sugar levels. In addition, regularly using bean dishes can help lose weight effectively because the high fiber content makes the body feel full for longer.

4. Sweet potatoes

Sweet potato is a tuber that contains very little fat. One medium sweet potato contains only about 1.4 grams of fat. Besides containing low fat content, sweet potatoes provide the body with essential vitamins such as vitamin A, vitamin C, vitamin B and some minerals such as potassium and manganese.
In addition, the beta-carotene content in sweet potatoes is very high, this is a plant-based pigment that has been shown to have a very good effect on neutralizing free radicals. Besides, beta-carotene is especially beneficial for vision. Studies have shown that a diet rich in beta-carotene has the ability to reduce the risk of eye diseases such as cataracts, age-related macular degeneration...

5. Sour cherry juice

Sour cherries are a fat-free fruit and rich in anti-inflammatory compounds called polyphenols. Sour cherries can be beneficial for people who are physically active like athletes. Research shows that cherries juice does not reduce inflammation and muscle soreness after exercise or sports.
Sour cherry juice is also effective in reducing the symptoms of arthritis. Drinking tart cherry juice daily has been shown to significantly reduce symptoms of osteoarthritis in women, including rheumatoid arthritis.

6. Cruciferous vegetables

Cruciferous vegetables contain large amounts of nutrients needed by the body including fiber, folate, minerals as well as many important vitamins such as vitamins C, E and K....
Some Popular cruciferous vegetables include:
Broccoli Cauliflower Cabbage Radishes All of the above vegetables contain almost no fat, which makes them a great addition to a diet. Eat limited fat. In addition to the nutrients mentioned above, cruciferous vegetables also provide sulfur-containing compounds called glucosinolates, which give vegetables a bitter taste. Glucosinolates have demonstrated anti-cancer effects when studied in animals.

7. Mushrooms

Mushrooms are a pretty tasty low fat food with many health benefits. Interestingly, mushrooms do not belong to any traditional food group, nor are they a fruit, grain, vegetable or animal product.
In fact, mushrooms are widely used foods. The nutrients in mushrooms vary by type but all contain potassium, fiber, B vitamins and many other minerals. Furthermore, mushrooms are a rich source of ergothioneine, an antioxidant with powerful anti-inflammatory effects. Research shows that mushrooms can boost the immune system and have a protective effect against certain types of cancer.

8. Garlic

Garlic is often used as a spice to add flavor to dishes because of its characteristic flavor. Garlic contains very few calories and almost no fat. In addition to its culinary effects, garlic has been used for many medicinal purposes since ancient times. Studies show that garlic has the ability to strengthen the immune system and prevent the common cold. In addition, they also have the ability to reduce blood pressure and cholesterol levels in the blood.

9. Cereals

Grains have a unique nutritional composition, low in fat and many important nutrients needed by the body such as protein, fiber, vitamin E, B vitamins, zinc, phosphorus and iron. Whole grains have been shown to provide many great health benefits. The high fiber content in whole grains helps with digestion and weight loss by making you feel fuller for longer and controlling blood sugar. A diet rich in whole grains may also help reduce the risk of heart-related diseases and stroke.

10. White fish, lean fish

White fish, sardines such as cod, perch ... contain less fat, very few calories and are an excellent source of protein. These fish also provide several essential vitamins and minerals including vitamin B12, phosphorus, selenium and niacin.
Due to their mild flavor, white or lean fish can pair well with dishes with a strong flavor.

11. Chicken breast

Chicken breast is a relatively common food, low in fat, and a good source of high quality protein for the body. Breast is the leanest part of a chicken. In 85 grams of skinless chicken breast contains only 3 grams of fat but contains up to 26 grams of protein. In addition, chicken breast also provides a large amount of niacin, vitamin B6, selenium and phosphorus.

12. Low-fat milk

Low-fat milks that have been prepared by removing some or all of the fat from the milk. In general, milk and dairy products are a good source of protein, several minerals, B vitamins, riboflavin, niacin, vitamin B6 and vitamin B12. In addition, milk is particularly rich in calcium and vitamin D, two nutrients essential for bone health.
Some yogurts contain probiotics, which are beneficial bacteria for gut health. Besides, soy milk and soy yogurt are also low in fat and offer the same benefits as animal milk.

13. Egg whites

Eggs are a food rich in fat and cholesterol, but all these ingredients are concentrated in the egg yolk. Egg whites are proven to be completely fat-free. Egg whites are also low in calories and a good source of high-quality protein, which makes them ideal for limiting the amount of fat and calories from your daily diet.
A person may be advised to adopt a low-fat diet for personal reasons or related health problems. Low-fat diets are often used by patients with digestive problems, weight loss, and other liver, gallbladder, or pancreatic health problems. Reduce the amount of fat in each daily meal related to the type of food you choose. Each is low in fat and can provide a variety of health benefits that make it easy to choose from.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: healthline.com