The Internet is full of people who praise the Keto -friendly diet with highlands. On the other hand, most medical service providers adhere to decades ago to improve cardiovascular health to improve cardiovascular health.
It can be difficult to know what to believe. Nutrition is a very complex topic, and the best way you can do is rely on the registered nutritionists based on health history, family history and lifestyle elements. And if the recommendation is low, I have covered this work.
Let’s discuss what foods are low, and what foods should be included to easily explore this meal pattern.
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Local guide: Type, benefits and necessary amount
What is the low saturation diet?
According to MyfitnessPal nutritionist Katherine Basbaum, low -tidal diet restricts high food. saturated Fat- No Unsaturated province.
But what is saturated fat?
“They are types of solid fat at room temperature. They are most often found in animal products and specific processed foods.1).
American consciousness (DGA) 2020-2025 is actually recommended that up to 10%of calories will come from saturated regions daily.2).
Scientists can help improve heart health by improving the number of cholesterol based on this recommendation for decades of saturated fat.4).
In the case of a person who follows the 2000 calorie diet, this means that you need to eat about 20 grams of saturated fat all day (or less) (or less).3).
You can actually add it quickly. for example:
| food | Serving size | Gram sat down |
| Cheeseburger | 1 Burger | 10 |
| ice cream | 4 ounces | 10 |
| Greek yogurt | ¾ cup | 6 |
| butter | 1 tablespoon | 7.3 |
| Fast food biscuit with eggs and bacon | 1 Sandwich | 8 |
| Frozen Pepperoni Pizza | 12 -inch pizza | 26 |
Foods with a lot of saturated fats usually have high calories. It’s okay to enjoy this food in moderation, but if you eat it often, you can make your weight loss difficult. That’s why it is helpful to track down saturated foods! (3,,, 4).
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More importantly, what is saturated fat or this cholesterol?
Regarding heart health is more important to reduce saturated fat than cholesterol.
Evolved and demonstrated that science silver does not affect blood cholesterol as cholesterol once believed.5). In fact, the DGA has eliminated the limitations of cholesterol in the most recent guidelines because there is no evidence that actually supports the relationship.2).
Good news is the same food with more eggs with more cholesterol, and now as part of a diet that is good for heart health, the American Heart Association is appropriate.6).
About experts
Catherine Barbaum, MS, RD MyfitnessPal’s food data curator. She received a master’s degree in Nutrition Communication from Tufts University’s Friedman School of Nutrition Science & Policy, and she finished her meal at UVA HEALTH and also worked as a nutritious counselor for cardiac patients.
Elizabeth Shaw, MS, RDN, CPT Nutrition expert, 4 cooking book author and initial nutrition pioneer in the field of reproductive nutrition. She is the president and owner of Shaw Simple Swaps, a US -based nutritional communication and consulting firm.
5 low -fat foods that are good for you
There are a variety of foods with low saturated fats and are actually sources of other nutrients!
The following is the highest point of the top five low local foods that are regularly recommended to customers.
almond
1 ounce serving per nutrition (7))
Calories: 160; Total fat: 14 g; Saturated fat: 1 g; Carbohydrate: 6 g; Total sugar: 1 g; Fiber: 4 g; Protein: 6 g
Almonds are not low -fat foods, but they are less saturated. Almonds are also delivered greatly in relation to fiber and protein. This nutrition triple liquor will help you to maintain you longer for a longer time to achieve your goals.8,,, 9).
How to eat: Enjoy 1 ounces with a snack that tastes lightly with baked snacks. Or put it in a salad or mix it with your favorite energy bite!
avocado
Nutrition (50 g) of the middle avocado (50 g)10))
Calories: 80; Total fat: 7 g; Saturated fat: 1 g; Carbohydrate: 4 g; Total sugar: 0 g; Fiber: 3 g; Protein: 1 g
Avocados has gained a reputation for social media and restaurant menus for the past 20 years.
Again, it is not a low -fat food (containing 7 grams of total fat), so it only provides saturated fat of 1 gram, so it fits this list (suitable for this list).10). It also packs 3 grams of charging fiber, which is a nutrient that most Americans do not eat enough.2,,,10).
How to eat: You can definitely enjoy avocados in their own, but you can also use the middle avocado as a vehicle of protein -rich foods. Or, of course, in the black bean burger, put it in a breakfast bowl.
Canned tuna
3 ounce serving per nutrition (11))
Calories: 110; Total fat: 2.5 g; Saturated fat: 1 g; Carbohydrate: 0 g; Total sugar: 0 g; Fiber: 0 g; Protein: 20 g
If you are not a vegetarian, there is no reason to avoid canned tuna. Canned tuna is a convenient and high -protein food that is not only low -fat and low fat foods, but also packaged 20 grams in only three ounces.11).
Protein is important for building, maintaining and recovering dry muscles. It also helps to feel full and weight management (8,,, 12).
How to eat: You can enjoy canned tuna directly on the can. I can combine it with a fiber sauce to get the benefits of nutrients. Consider adding 3 ounces of tuna to salad with peanut dressing. Or use it as a flavorful oats with avocados or seaweeds on an apple piece. (Do not knock until you try!)
Non -fat Greek yogurt
1 cup serving per nutrition (13))
Calories: 150; Total fat: 1g; Saturated fat: 0.5 g; Carbohydrate: 9 g; Total sugar: 8 g; Fiber: 0 g; Protein: 25 g
The entire milk Greek yogurt can have saturated fat than what you want, but non -fat options can be a great choice.
An ordinary non -fat Greek yogurt is a superstar in the field of health. Regarding saturated fat (0.5 gram complexes), it is not only a good choice of non -fat diversity, but also has 25 grams of protein and probiotics.13,,,14).
Katherine Basbaum, a myfitnessPal nutritionist, said, “The non -fat and low -fat Greek yogurt are a great choice for those who follow low -fat diet.” Greek yogurt is not only versatile food, but also rich in protein and vitamin B12. “6,,, 13).
How to eat: Salads are better replaced with mayonnaise or more trendy yogurt peel, so you can’t add this great food to a regular meal to enjoy a glass of Greek yogurt for breakfast.
Lens bean
Nutrition per serving (½ cup15))
Calories: 150; Total fat: 6.5 g; Saturated fat: 1 g; Carbohydrate: 17.5 g; Total sugar: 1.5 g; Fiber: 7 g; Protein: 8 g
Along with other pulses such as beans and peas, lens beans are one of the recommended protein protein sources of recommended factory. In addition, lens beans are packed with both fiber and protein so that it lasts longer between meals (8,,,9).
How to eat: Exchange of lens beans with taco is a great way to integrate more vegetable protein into dietary therapy without actually sacrificing flavor. Because they are very versatile, they can throw them into salads for simple dishes and simple dishes, such as lens beans and potatoes, or pure pure on the soup.
Frequently asked questions (FAQ)
What foods are low in saturated fats?
Plantic foods such as soybeans, beans, lenses, nuts, seeds and grains are naturally low in saturated fat (6). However, animal foods, including 93% lean/7% fat granules, such as beef, no bones, chicken breasts and non -fat dairy products, are often suitable for this category of fatty foods (this category)6).
What is the lowest snack food in saturated regions?
Tong grains are often low saturated fat, such as air popcorn or rice cake. Nuts such as almonds and pistachios are also a great snack option, which is considered to be low in total fat but low saturated fat.1,,,6). All agricultural picks, including fruits and vegetables, are also cut here (1,,,6). Most of them do not have saturated fat.
What meat is the lowest in saturated fat?
The 3 ounces of chicken breasts without bones have 1 gram of saturated fat.16). In general, chicken and turkey tend to have less saturated fat than beef or pork.
How do you remove the saturated fat of your body?
Unfortunately, you can’t erase saturated fat from your body. “Saturated fat is a kind of fat found in food, and once it is consumed, there is no way to remove it from the body, but excessive saturated fat intake is associated with a high level of LDL cholesterol and there is a way to lower the LDL. Some examples include more fiber fruits, vegetables and grains.1,,,6).
conclusion
Less saturated fat is recommended by the most recent DGA as part of a healthy diet.2). Meals in this style can help your heart health and weight management.
But this does not mean low fat. In fact, low saturated foods can actually contain more total fat. Because they pack better unsaturated fats (1,,, 6). Record food to find out your saturated fat intake. MyfitnessPal Today app!
Posts with few saturated fats that nutritionists want to eat first appeared in the MyfitnessPal blog.
