Saturated fat content is a term that you are bound to come across at some point in your life. Although consuming saturated fats may appear healthy on the surface, the fat accumulation inside the body can cause major health problems. Besides putting on weight gradually, fats (both saturated and unsaturated) can lead to a myriad of health problems, including type 2 diabetes, obesity, heart disease, bowel cancer, and stroke. Both adults and children are at risk from complications arising out of the consumption of saturated fat.
One of the most viable solutions to avoid this problem is to consume food with less saturated fats. Foods low in saturated fat have a number of health benefits. But first, let’s learn what low saturated fat meals are.
What is a Low Saturated Fat Diet?
The two main forms of fat found in food are saturated fat and unsaturated fat. You should avoid saturated fat, as it can lead to a number of health complications. On the other hand, unsaturated fat, which is present in seeds, oily fish, avocados, and unsalted nuts, can help lower blood cholesterol and protect your heart. Saturated fat raises the levels of low-density lipoprotein (LDL), a.k .a. bad cholesterol. LDL is a proven and major risk factor for cardiovascular disease.
The human body uses fat as fuel. However, excessive fat consumption leads to obesity. This is because calories convert more readily into body fat as compared to protein or carbs. Hence, a low saturated fat diet and foods with no saturated fat is helpful and advisable.
However, if you can’t avoid consuming foods with saturated fat content, it is important to look out for the daily doses. Generally, the acceptable daily dose of saturated fat for children is as follows:
- For children aged 4 to 6: 18 grams
- For children 7 to 10: 22 grams
- For children over 11: 28 grams.
Benefits of a Low Saturated Fat Diet
Limiting your fat consumption is usually not necessary if you follow a healthy and well-balanced diet. Nonetheless, there are a few situations in which a low saturated fat meal plan can be advantageous to your health.
Following a low carb low saturated fat diet can offer you the following benefits:
- Aids weight loss
- Helps to reduce cholesterol levels
- Helps to counter pancreas or gallbladder complications. If you have problems digesting or absorbing fat or are recovering from gallbladder surgery, low sat fat foods can help
- Lowers the risk of heart disease and obesity
- Can help prevent pancreatic cancer.
Low Sat Fat Foods That are Good For You
Listed below are 11 top foods that contain low saturated fat content. You can make a number of low saturated fat recipes using these items.
1. Grains: Not only are whole grains like quinoa, oats, and millet low in fat, but are satisfying as well. Additionally, they also contain a lot of fibre, which helps them to control blood sugar levels and reduce the risk of heart disease. Eating nutritious grains like brown rice also helps lower blood pressure.
2. Leafy Greens: Leafy greens are practically fat-free and make great foods low in sat fat. They are full of vitamins and minerals like calcium, folate, potassium, and vitamins A and K.
Did you know? Research indicates that consuming a lot of leafy greens helps to prevent cancer, heart disease, and diabetes.
3. Eggs: In addition to being a highly nutritious and calorie-dense food item, an egg has healthy fats and premium proteins. Vitamins B1, B2, B3, B5, B6, B12, biotin, choline, and folic acid are abundant in eggs. Additionally, they contain minerals like iodine and selenium that are not easily accessible in many items.
4. Garlic: It is nearly fat-free and contains extremely little calories. Garlic has been known to be used for various purposes throughout Indian history, owing to its medicinal qualities. Research states garlic contains certain active compounds that help in lowering cholesterol and blood pressure.
5. Sweet Potatoes: Sweet potatoes are filling root vegetables that are extremely low in fat. One medium-sized sweet potato contains only 1.4 grams of fat! Further, they are also rich in essential beta carotene, and Vitamins A, B, and C.
Did you know? Sweet potatoes may help reduce the chances of eye diseases such as cataracts and age-related macular degeneration (AMD).
6. Carrots: Carrots are extremely low-calorie foods. However, they are high in fibre and beta-carotene. After being consumed, this beta-carotene is broken down into vitamin A. Further, carrots also help shield the cells in the body owing to their antioxidant characteristics.
7. Chicken Breast: Chicken breast is a low-fat food that offers high-quality protein in a single serving. In addition to protein, chicken is high in phosphorus, vitamin B6, selenium, and niacin.
8. Legumes and Beans: Beans, peas, lentils, and pulses contain zero cholesterol and very little fat. Studies indicate that they can regulate blood sugar levels,reduce cholesterol ,and blood pressure. Consuming legumes and beans regularly may also help with weight loss since they are high in fibre content.
9. Mushroom: Besides being a dietary fibre, mushroom is a significantly low-calorie food. They are an excellent source of germanium, protein, copper, phosphorus, selenium, niacin, and potassium.
10. Fruits: Fruits are one of the best options for food that is low in saturated fat. If you are someone who craves something sweet after every meal, fruits are a great choice. They are high in fibre, vitamins, and minerals and low in fat.
Did you know? An apple a day literally keeps the doctor away. Consuming apples on a daily basis can help slow down ageing, preventing cancer, heart diseases, arthritis, and other severe conditions.
11. Low Fat Dairy: Low-fat dairy products include low-fat yoghurt, low-fat cottage cheese, and skimmed/fat-free milk. Dairy products are great sources of protein, vitamins, minerals, niacin, and riboflavin. If you love dairy products, try consuming the low-fat ones.
Wrapping Up!
A low saturated fat diet menu has been adopted extensively as a therapeutic strategy to reduce the risk of several diseases, including obesity and heart disease. However, following such a diet plan can be challenging or might not be enough for certain individuals. In some cases, people might have already developed severe diseases and medical conditions. As a result, the medical costs incurred in the treatment can deplete their savings and affect overall finances. This makes it extremely important for one to have comprehensive health insurance.
The insurance plans offered by Care Health Insurance act as a financial shield by providing cover for unforeseen circumstances and medical emergencies. Explore the various health insurance plans that are available and pick the one that best suits your needs.
Disclaimers: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.