Nutrition

10 Low-Fat Foods That You Shouldn't Miss!

Jennifer Valdés - Ernährung
Zander Fisch an ein sehr geringen Fettanteil
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Trim celebrities like Heidi Klum or "Batman" actor Christian Bale are masters of the Low Fat-diet

If you hear the term low-fat, you may think of fat-reduced chips and skimmed milk. But this doesn’t really address the true essence of the topic! A low-fat diet, for health or weight loss reasons, should not focus on modifying fatty food, but on replacing it with healthy and natural low-fat food.

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This is how you do it right!

For the past two years, I've been eating more or less strictly according to the rules of the HCLF (High Carb Low Fat) diet - after I had already switched to a vegan diet some time before. It is not a diet in the traditional sense, but rather a dietary guideline. Whoever follows it lives on food that is as unprocessed as possible. Fruit and vegetables are at the top of the menu. Followed by oats, rice, potatoes, beans, peas etc. - All of which is food with little fat, but many carbohydrates.

Self-experimenting with low-fat food

Removing fatty food from my diet came gradually to me, as I realized how good this form of eating is for me. My complexion improved a lot, and I now had more energy and no lows after a meal. Digestion problems have dissolved into thin air. It’s not only great for looks and health, but also a question of taste: I like to eat pasta, as well as a sandwich here and there. If I refrain from using fatty cheese and heavy sauces, this is actually really good for me and my slim figure!

What constitutes a low-fat diet

Low-fat means that most of the calories in your diet come from carbohydrates instead of concentrated fats. Sounds simple at first, but think carefully: Many foods that we consider healthy contain a lot of fat. Avocados, nuts, seeds. These are just examples. Not to mention animal-based food such as cheese and milk. Breaking news: If we were to completely remove these from our diet, we will still get enough fat from fruits and vegetables, green lettuce, beans, and corn to meet our needs. But instead, we pour olive oil on our salads, and spread thick butter on the salami sandwich. You’ll find out in a second why this isn’t a good idea...

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Eating low-fat means ...

Eating low fat means that only 10 percent of the daily intake of calories are fat. Mainly unprocessed, low-fat foods are consumed. These include many fruit varieties, vegetables, rice, and potatoes. If you consume 2000 kcal a day, a maximum of 200 kcal should therefore be from fat.

Can low-fat food make you sick?

There are many products in the supermarket, that are labelled “low-fat”. However, these are anything but healthy, nor do they help with losing weight. In order to preserve an appealing taste, these processed foods are often enriched with additional sugar or even flavor enhancers. The label "reduced fat" is used by sly advertisers to trick us. So we buy products that we don’t need at all, and which even do us more harm than good.

Why to cut out fat?

Fat is a flavour carrier, and hasn’t it just turned so many vegetables into tasty bites in our childhood. There are good fats and bad fats, but in the end they all end up on our hips if we’re not careful. Fat doesn’t contain any dietary fiber, water, vitamins, or minerals, so we shouldn’t add more oil to our diet than we receive from natural dietary foods anyway.

Studies have shown that we can absorb the nutrients from our diet better if we add a little fat at the same time. In fact, you can get all the fat that is needed by your body from foods like chia seeds, linseed, and nuts. But fruits and vegetables also contain small quantities of fat.

So which low-fat food are you supposed go for?

Instead of telling you what you shouldn’t eat, I'd rather give you a selection of food that can form the basis of your diet.

Low-Fat Food No.1: Bananas

Bananas are probably the world's most popular fruit. At least it’s right at the top of my munchies scale. For a good reason: not only are they delicious, they also contain a lot of potassium, vitamin B6 and vitamin C. They are packed with fiber, which helps your digestion. Bananas are naturally low in fat, but rich in carbohydrates, and therefore ideally suited for a low-fat high-carb diet.

Low-Fat Food No.2: Rice

The key to a successful low-fat high-carb diet lies in the selection of low-fat foods, whose healthy carbs will fill you up for a long time. Rice is the perfect candidate. Brown rice contains three times as much fiber as white rice, and is an excellent source of magnesium and many B vitamins. Which type of rice you choose is in the end a question of taste. Personally, white rice agrees much better with me. Whatever you decide on, rice should definitely always be found in your kitchen. Especially since it keeps for several days in the refrigerator, and therefore is great for pre-cooking. It saves time, and increases the success rate of a low-fat high-carb diet.

Low-Fat Food No.3: Potatoes

For a long time, potatoes were taboo for those who wanted to lose a few kilos. The supposed villain among the calorie traps has certainly not deserved this image! This low-fat food is not only rich in carbohydrates, but also contains a lot of vitamins, minerals, and antioxidants. Practically void of fat, the potato wins over your heart, and should land on your plate a lot. Please do not combine it with fatty curd and butter! Instead, try to cook some vegetables and bake your potatoes with parsnips and onions in the oven until they are crispy brown. This also works great without oil by the way!

Low-Fat Food No.4: Oatmeal

Oatmeal is the all-purpose weapon of any low-fat high-carb diet. No morning passes in my house without the smell of boiled apple and lots of cinnamon in the air - my favorite ingredients for a delicious, creamy porridge. Oatmeal is wonderfully healthy, contains many carbs, and is very low in fat. I love the feel-good breakfast, because it doesn’t just taste great and is easily prepared, it also keeps me satiated for a long time!

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Low-Fat Food No.5: Berries

Berries are the perfect addition to the list of low-fat foods. A cup of strawberries has only 50 calories, contains 7 g of sugar, but 3 g of fiber, and only 0.3 g of fat! Berries of all kinds not only satisfy the munchies for sweets, but are also packed with nutrients. I simply love to top my morning porridge off with strawberries, or mix up a delicious banana-berries smoothies!

Low-Fat Food No.6: Watermelon

Watermelon! No other fruit claims summer as much as this delicious, refreshing fruit. Did you know that watermelons are made up of 91 percent water? The name is therefore thoroughly justified. It doesn’t just satisfy your thirst, but also provides you with lots of nutrients, like vitamin C, B6, and potassium. And since it is also rich in carbohydrates while low in fat, it’s of course also suitable for a low-fat high-carb diet.

Low-Fat Food No.7: Kale

You might prefer to bet on this green super vegetable in the colder months. Kale, or green cabbage, is widely underestimated here, while the Americans have long recognized the power of kale. Kale is one of the most nutritious foods in the world (!), and just happens to be very low in fat as well. 33 kcal per 100 g, 6 g carbohydrates, and 3 g protein. Enough said. It just leaves the question: How do you prepare kale? The easiest to start with a little bit of cabbage in your green smoothie. Alternatively, you can fry it in a pan. Keep in mind that it loses a lot of volume when heated.

Low-Fat Food No.8: Broccoli

Broccoli is naturally low in fat, and can be eaten both cooked as well as raw (crazy, but true). The cousin of cauliflower and kale contains tons of nutrients. Amongst them are vitamin C, iron, and potassium. Broccoli also contains more protein than many other vegetable varieties. Fun fact: A cup of broccoli contains just 25 kcal. However, studies have shown that digesting this amount requires 80 kcal. Theoretically, you’re burning 55 kcal just by eating it! Yay!

Low-Fat Food No.9: Pumpkin

Pumpkins aren’t just a terribly good Halloween decoration. This vegetable is packed with nutrients, vitamins, and minerals, and contains few calories and hardly any fat. It is said that pumpkin helps against little aches and pains, increases your energy level, and helps with weight loss. Don’t ignore this low-fat food!

Low-Fat Food No.10: Millet

Millet is a very low-fat grain containing lots of fiber and proteins. Millet is unique in terms of nutrients, vitamin B content, and high levels of calcium, iron, zinc, and magnesium. I am a big fan of millet, and have therefore included two recipes with this low-fat food for you! Millet is available in every well-equipped supermarket, so you shouldn’t have any problems finding this super grain!

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Simple and delicious low-fat recipe: Spicy millet croquettes

Ingredients:

  • 2 cups cooked millet (follow the instructions on the package)
  • 1 cup wholemeal flour (I use spelt flour)
  • 1 small onion, diced
  • 1 tbsp mustard
  • 1/2 tsp Oregano, dried
  • 1/3 tsp chili flakes
  • a pinch of salt
  • 1/2 cup of water

Preparation: 

  1. Pre-heat the oven to 200 degrees Celsius.
  2. Mix the millet, the flour, and the onion in a large bowl.
  3. Add mustard, oregano, salt, chili, and water. Mix everything well. Form small balls or finger-shaped croquettes, and place them on a baking sheet covered with baking paper.
  4. Bake the croquettes for 30 minutes at 200 degrees Celsius. Turn them over after 15 minutes.
  5. Serve the croquettes as you wish with zoodles, lettuce, grilled vegetables, or rice.

Simple and delicious low-fat recipe: Apple millet porridge with berry sauce

Ingredients:

  • 1 cup boiled millet (follow the instructions on the package)
  • 1 cup of soy milk or other plant-based milk
  • 1 apple, small
  • 1 tbsp agave syrup
  • 1/3 tsp cinnamon
  • 1/2 cup of frozen mixed berries
  • 1/3 cup of water

Preparation:

  1. For the porridge: Mix millet and milk in a small saucepan, and heat the mixture together with syrup, apple and cinnamon. Cook the porridge for 3 minutes, and don’t forget to stir, so that nothing burns.
  2. For the berry sauce: In the meantime, you can boil the berries with water in another pot for 5 minutes while stirring. If you like it sweet, you can add syrup.
  3. Serve the porridge with the berry sauce and fresh fruit.

This is the secret for a slim figure and a healthy body!

I hope that this article was helpful to you. Do you feel like you can incorporate these tips and low-fat foods into your diet? Then let me know! I will be happy to answer any questions you might have. You should also visit my blog, if you want!

Best regards, Jen

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