13 Low Fat Foods That Are Good For Your Health :- Protein, fat, and carbohydrates are all macronutrients, and each of them performs a distinct function in our bodies. While fat acts as insulation and assists in the absorption of fat-soluble vitamins A, D, E, and K, protein is responsible for the development and maintenance of bones and muscles. and carbohydrates provide the cells, tissues, and organs of the body with energy.
13 Low Fat Foods That Are Good For Your Health
On the other hand, striking a balance between these needs might be difficult at times, particularly if you are attempting to reduce your body fat while preserving your muscle mass. Both objectives can be accomplished by adhering to a diet that is high in protein and low in fat. Not only does this kind of diet assist with weight loss and fat loss, but it also has the potential to safeguard the muscles and the metabolism in comparison to a diet that is primarily composed of protein.
1. Non-Fat or Low-Fat 1% Milk
Jonathan Valdez, RDN, a registered dietitian nutritionist and the owner of Genki Nutrition, stated in an interview with Health that milk is an important source of a variety of nutrients, including protein, calcium, vitamin D, phosphorus, magnesium, potassium, vitamin B12, and zinc.
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These nutrients have a role in a wide variety of biological activities, including keeping bones and muscles healthy, producing energy, and providing support for the immune system.
2. Non-Fat Greek Yogurt
Those who are aiming to reduce their body fat and increase their muscle mass will find that non-fat Greek yogurt is an ideal food to grab and go.
Valdez suggested incorporating it into a nutritious smoothie or mixing it with berries that are low in calories. Plain yogurt can be flavored with your preferred spices or herbs, and it can be paired with vegetables that are suitable for dipping, such as carrots and bell peppers respectively.
3. Low-Fat 2% Cottage Cheese
When it comes to the nutrients that it contains, cottage cheese is comparable to Greek yogurt in that it contains a significant amount of protein, calcium, and other important elements.
It has been shown by research that it may even assist in the sensation of being full, which makes it a possible tool for managing hunger.16 Cottage cheese, which can be used in place of yogurt, can also be tasted with your preferred fruits or seasoned to create a vegetable dip. Both of these options are available.
4. Plant-Based Milk
Some plant-based milk kinds that are high in protein include soy milk, which has seven grams of protein per serving. Sarah Herrington, MS, CNC, CPT, a nutritionist for Brio-Medical and a certified personal trainer, told Health that pea milk is another excellent choice because it has eight grams of protein.
5. Edamame and Soy Products
Kristin Kirkpatrick, MS, RD, president and CEO of KAK Nutrition Consulting and a dietitian with the Department of Wellness & Preventive Medicine at Cleveland Clinic, told Health that soybeans and soy products like tofu and tempeh provide protein and other nutrients.
Additionally, they are associated with health benefits such as a reduction in cholesterol levels and a lower risk for cardio-vascular disease and certain types of cancer.
6. Beans
According to Kirkpatrick, beans are a potent food since they contain plant-based protein, fiber that is beneficial to the gut, and they can also assist with weight management. Additionally, they are linked to a reduction in the risk factors associated with cardiovascular disease or heart disease.
7. Lentils
Beans, peas, and soybeans are all examples of legumes, and lentils are a component of the legume family. Legumes, which are rich in protein, fiber, and other nutrients, contribute to the sensation of fullness, as well as to the management of blood sugar and the regulation of blood pressure.
8. Peas
Peas are little spheres that are smooth and uniform in size, in contrast to pods, which are kidney-shaped or oval, and lentils, which are often round and flat. Peas are either green or yellow in hue, in contrast to the various colors that beans and lentils can be found in. Shelled peas can be steamed for a fast vegetable side dish, or frozen peas can be used to soups, stews, or rice dishes for an additional source of protein.
9. Quinoa
Each serving of quinoa contains both a plant-based protein and a full grain. Additionally, according to Kirkpatrick, it is a grain that does not contain gluten and offers a wide variety of vitamins and minerals.
Quinoa that has been cooked can be fluffed up and added to salads, bowls of vegetables and legumes, or even breakfast parfaits to increase the amount of protein and fiber in the dish. To make a morning porridge that is high in nutrients, cook quinoa in water or milk and then add some cinnamon, berries, and nuts to the mixture.
10. Peanut Butter Powder
Peanut butter powder, which is created from roasted peanuts that have been ground into a powder and then removed from the oils, is a more lean alternative to nuts, which are loaded with lipids that are good for the heart.
In addition to peanuts and peanut butter, peanut butter powder is a source of fiber, which, according to Kirkpatrick, can assist in maintaining a feeling of fullness.
To achieve a smooth and nutty flavor, you can incorporate peanut butter powder into a smoothie. Alternatively, you can sprinkle it on top of yogurt that has fruit and oats for a parfait that has layers.
