Cooking for Low Fat Diets

The art of cooking low fat is not as complicated as it may sound. As with any process, if the appropriate steps are taken, the result will be a success.

Why Cook Low Fat

There are several reasons a low fat diet is beneficial for nearly everyone to adopt as their standard habit of eating. First, high fat diets have been associated with heart disease and its precursors, such as elevated cholesterol and triglyceride levels. Secondly, a high fat intake has been linked to certain cancers. This happens, according to medical research, from the toxins that build up in vulnerable areas of the body, such as breast tissue. In addition, the countries with the lowest rates of breast cancer are China and Japan, both cultures known for their notable low fat diets. The opposite scenario is seen in countries with high fat diets and an elevated rate of cancers, such as Finland, England, and the United States.

Most importantly, low fat diets automatically means lower calorie diets. Since one gram of fat contains 9 calories, while one gram of protein or carbohydrate contain 4 calories, it makes perfect sense to cut back on the number of fat grams constituting a meal in order to cut back on total caloric intake. With this in mind, the volume of food does not have to be compensated, and in fact, more generous portions may be tolerated without weight gain noted, if and when protein and carbohydrates are chosen.

The Need for Fat

It must be made clear that fat is an important macronutrient to a balanced diet. Not only do we need fat to absorb vitamins from our food, such as vitamin A, D, E, and K, our cells require fat for metabolic and protective purposes. In addition, fat serves to satisfy our hunger and for a longer period of time by slowing down the rate of digestion. There have been many studies showing that a little bit of fat in the diet goes a long way and may even promote weight loss for its satiation power. The recommended amount of fat is between 20-30% of total intake, depending on the source of literature. Some of the popular diet plans suggest a much lower intake of fat, however, this may not be a wise choice for overall health and wellness.

The types of fat must also be clearly defined as the differences are remarkable to one’s health. Saturated fats are derived from animal products such as beef, poultry, milk, cheese, butter, eggs, and pork. These fats are the harmful choices and are best to be limited in cooking low fat. Unsaturated fats include plant-based products such as nuts, seeds, avocados, fish, and certain oils such as canola and olive. Vegetable oil and corn oil are higher in saturated fats than unsaturated fats and are often referred to as polyunsaturated fats. These are in the middle of being “good” and “bad” fats. Interesting to note, unsaturated fat consumption has been shown to lower high cholesterol and triglyceride levels, both known to be caused by a high saturated fat dietary intake.

Preparing the Kitchen for Cooking Low Fat

Since fats are necessary in the diet, and unsaturated fats are the favorable choice, the first step to tackling low fat food preparation is having the right fats on hand. The following items need to be on your shopping list to cook low fat meals:

• Canola oil

• Olive oil

• Grapeseed oil

• Non-stick cooking spray

In addition, the following items are often ingredients found in low fat recipes:

• Chicken broth

• Vegetable broth

• Low fat milk

• Low fat sour cream

• Low fat cheeses

• Low fat yogurt

• Fresh herbs and spices

• Apple butter

• Pureed fruit

Low Fat Helpers

In addition to ingredients, certain equipment help make low fat cooking easy and delicious. Devices to consider when cutting fat from meal prep include food processor or blender for pureed dishes and for making homemade low fat dips and sauces. An indoor and an outdoor grill is a great way to cook delectable meals without the fat. A handheld blender is the perfect tool for making creamy soups without the fat. You can also make your own low fat dressing by investing in a shaker made exactly for that purpose.

Enjoy Your Food

Cooking low fat is easy, delicious and healthful. Whether you are making an appetizer, a main dish, a dressing, a side accompaniment, or a dessert, finding great low fat recipes is a breeze. Check out other articles related to low fat eating here at LoveToKnow Diet for all your recipe needs. You can also go to our recipe channel at LoveToKnow Recipes to search for other favorite low fat fare.