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 This
is 101 low fat recipes.com. Here we are providing you a healthier type of
eating which is not only low fat but also balance and natural.
Many will have asked, why low fat but not fat free. To answer this, we
must first understand the type of fats and what is the function of it.
As one of the 3 most important nutrients, fat is often mistaken as the
source of all evil. However, fat is essential to our health. It keeps
our skin and hair healthy. In fact fat helps to absorb vitamins A, D, E
and K. Besides, fat is also important in controlling inflammation,
blood clotting and brain development.
Despite of all these benefits, why still there is the assumption that
fat causes diseases? Here we come to the type of fat. There are certain
types of fat that we should be avoiding. However there are also certain
types of fats that are essential for our body.
Saturated Fat:
Saturated fat can be found in most meat product and dairy products. In
many studies, one who has intake high level of saturated fatty acids in
his diet will experience negative cholesterol profile change. Thus the
risk for him to suffer coronary heart disease and cancer are higher.
Unsaturated Fat:
Usually unsaturated fat is referring to vegetable oil. It is also can
be found in nuts or fruits like avocado and almond. Most vegetable oils
are in liquid form in room temperature. By replacing saturated fat with
unsaturated fat in one’s diet, it will help to lower the total levels
of cholesterol and also LDL cholesterol in blood. Unsaturated fat like
wheat germ oil, sunflower oil or soy oil also contain high level of
vitamin E which act as antioxidant agent.
Trans Unsaturated fat:
Although unsaturated fats are beneficial to us, we still have to be
aware of trans-unsaturated fat (trans fat). Trans fat is known as
partially hydrogenating fat. This is made by hydrogenating vegetable
oil to allow the unsaturated oil to have solid form in room
temperature. Trans fat also can be found in other natural food but
lower in percentage. As compare to natural meat product which contains
2 -5% of trans fat in total fat, hydrogenating unsaturated plant oil
can contain up to 35% of trans fat. Consumption of trans fat may also
leads to increase of cholesterol level and then coronary heart disease
and many other cancers.
In fact most of the natural food contains saturated and unsaturated
fat. A healthy eating habit is not avoiding all saturated fat but to
eat as naturally and as balance as possible.
Tips for low fat cooking:
Always use lean meat or trim off the fat
whenever you can.
Eat more fish or poultry as these are
lower in fat.
Fry with vegetable oil.
Always use low fat milk / cheese / yogurt
in your recipes.
Every meal should consist of at least 2
portions of vegetables/fruits.
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