Low fat diet is advised for people who are suffering from cholesterol related diseases. Cholesterol is produced by pancreas and when a person takes good amount of bad cholesterol through food, he/she can suffer from heart diseases due to rise in cholesterol level in blood. Fat is not considered to be bad for health as it provides energy, fatty acids and fat soluble vitamins such as A, D, E and K but bad cholesterol should be avoided.
It is considered that a low fat diet helps in reducing weight and bad cholesterol, and many people try to reduce intake of fat by taking up a low fat diet. It should be noted that weight gain is mostly caused by taking food which are high in calories and not just fat. For example: Taking sugar or glucose increases the calorie intake more than a fat diet.
There are mostly two types of fat found in food products: saturated and unsaturated fats. Saturated is hard fat and it includes meat, full cream and dairy products. There are some fat products which contain trans fats and the vegetable oils package containing trans fat may have the “hydrogenated” imprinted on it. These fats are mostly used in processed food, cakes, biscuits and pastries. Saturated fat contributes to weight gain and trans-fats raise cholesterol level.
The second type of fats is unsaturated fats which are made from nuts, vegetables and fruits, and it includes poly saturated fats which are found in corn oil, sunflower oil and mono saturated fats found in olive oil and rapeseed. Omega 3 fatty acid is found in fishes such as salmon, and sardines. It is not found in all types of fishes. Omega 3 fatty acids are also found in some plant and vegetables and it can be taken as it contains good fat. Unsaturated fats do not contribute to bad cholesterol and it can be taken in diet to get energy.
Food products which are good to take a low fat diet are
1. Take whole grain flour instead of white flour, cakes, pastries, biscuits and fried bread.
2. Eat fresh vegetables and fruits which include lentils, baked potatoes, dry fruits, walnuts and beans.
3. Avoid taking chips, roasted peanuts, coconut, fried/creamed vegetables etc.
4. All white fishes which are not tinned can be taken and one can take shellfish although it should be taken in moderation.
5. In non vegetarian diet lean white meat such as chicken can be taken. Beef, lamb and pork can be taken in moderation. Avoid meat pies and pasties.
6. One can take egg white but egg yolk should not be taken.
7. Dairy milk products such as low fat yoghurt and cottage curd cheese can be taken. Avoid hard cheese, chocolates, ice creams and whole fat milk.
8. Avoid caffeinated drinks, packet soups and alcohol. Take good amount of water in a day, and tea and coffee can be taken.
9. Low fat spreads which are high in polyunsaturated fats can be taken in moderation.
10. One can take olive oil and sunflower oil but avoid butter dripping.