5 foods with low -saturated fat content that dietologists want you to eat
Internet is full of people singing praise High -fat diets, keto. Meanwhile, most healthcare providers adhere to ten years of advice to stick to low -saturated grease diets to improve your cardiovascular health.
It may be difficult to know what to believe. Nutrition is a very complicated topic and the best thing you can do is to lean on what your registered dietologist has recommended that you are based on your medical history, family history and lifestyle factors. And if this recommendation happens with a low number of saturated fats, then I covered this piece.
Let’s discuss what the low -thurated diet with fat is and what foods you should include so you can easily navigate in this eating pattern.
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What is the low -saturated fat content?
According to dietitian Myfitnessspal Katherine Basbaum, with a low number of saturated fats, they limit foods that are high saturated fats – no unsaturated Fats.
But what is saturated fats?
“They are a kind of fats that are solid at room temperature. Most often they occur in animal products and some processed foods – I think: beef, pork, butter, biscuits and cakes,” he explains (1).
Diet instructions for Americans (DGA) 2020-2025 actually recommend that a maximum of 10% per day come from saturated fats (2).
Scientists have established this recommendation on decades of research that have shown that low -saturated fat diet can help improve heart health by improving the number of cholesterol (4).
For someone who follows 2000 calories, this would mean about 20 grams (or less) saturated fat should be consumed throughout the day (3).
This can be really fast. For example:
| Food | Portion size | Grams sat fat |
| Cheeseburger | 1 burger | 10 |
| Ice cream | 4 ounce | 10 |
| Greek yogurt | ¾ cups | 6 |
| Butter | 1 tablespoon | 7.3 |
| Biscuit with fast food with egg and bacon | 1 sandwich | 8 |
| Frozen pepperoni pizza | 12 -inch pizza | 26 |
Foods with a high content of saturated fats are also usually a high calorie content. It’s okay to enjoy all these foods in moderation, but if you often eat them, it can make it difficult for a weight loss. Therefore, it can help monitor your intake of food with a high content of saturated fat! (3, 4).
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What is more important, saturated fat or diet cholesterol?
When it comes to heart health, it is more important to reduce saturated fat than diet cholesterol.
Science has evolved and has shown that diet cholesterol does not affect blood cholesterol as it once believed (5). In fact, DGA actually removed the limit of cholesterol in the diet from their last instructions due to lack of evidence supporting the relationship (2).
The good news is food like eggs, which contain a higher amount of diet cholesterol, are actually recommended by moderating American Heart Association as part of a heart food (6).
About the experts
KATHERINE BASBAUM, MS, RD is a curator of food data on myfitnesspal. She received her master’s communication in Nutritional Communication to Friedman School of Nutrition Science & Policy at Tufts University and completed a dietary internship in UVA Health, where she also works as a nutritional counselor for patients with cardiology.
Elizabeth Shaw, MS, RDN, CPT He is a nutritionist, a four -time cook and a pioneer of early nutrition in the field of nutrition. She is the president and owner of US nutritional communication and consulting firm Shaw Simple Swaps.
5 foods with a low content of salt substance that are good for you
There are a number of low -saturated fat foods that will also become sources of other good nutrients for you!
Here is the peak in the first five foods with low saturated fat content, which I regularly recommend to my clients.
Almond
Nutrition on 1-ounce portion (7)
Calories: 160; Total fat: 14 g; Saturated fat: 1 g; Carbohydrates: 6 g; Total sugar: 1 g; Fiber: 4 g; Protein: 6 g
Almonds are not low -fat foods, but are low -saturated fat foods. Almonds also add a large way of dietary fiber, protein. This Trifecta Nutrition helps you keep you fuller longer and also prepares you to achieve your goals (8, 9).
How to eat them: Enjoy one ounce in itself as a snack Baked and slightly spicy. Or to throw them salador mix them into your A favorite energy bite!
Avocado
Nutrition to ⅓ Central avocado (50 g) (10)
Calories: 80; Total fat: 7 g; Saturated fat: 1 g; Carbohydrates: 4 g; Total sugar: 0 g; Fiber: 3 g; Protein: 1 g
Over the past two decades, Avocado has risen to social media and restaurants around the world thanks to their nutrient star profile.
Again, it is not a low fat food (contains 7 grams of total fat), but provides only 1 gram of saturated fat, so it fits this list nicely (10). In addition, they pack 3 grams of filler fiber, a nutrient that most Americans do not act enough (2,10).
How to eat them: You can certainly enjoy the avocado yourself, but you can also use ⅓ Middle avocado as vehicles for Protein -rich food. Or add to a Breakdown with eggsor of course on a Black Bean Burger.
Canned tuna
Nutrition on 3-omits portion (11)
Calories: 110; Total fat: 2.5 g; Saturated fat: 1 g; Carbohydrates: 0 g; Total sugar: 0 g; Fiber: 0 g; Protein: 20 g
If you are not a vegetarian, there is no reason to avoid the preserved tuna. The canned tuna is not only low-fat and low-boring fatty foods, but is a comfortable high protein food that wraps 20 grams only in a 3-union part (11).
Protein is essential for building, maintenance and repairing your lean muscles. Also helps Sitta and Management (8, 12).
How to eat it: Canned tuna can be enjoyed directly from the can. I am for combining the fiber source, so you can also benefit from the benefits of this nutrient. Consider adding 3 ounces of tuna to a Salad with peanut dressing. Or try it Avocado on top of a slice of applesor even in spicy oats with seaweed. (Don’t knock it until you try it!)
NON -FAT GREEK YOGURT
Nutrition on 113)
Calories: 150; Total fat: 1 g; Saturated fat: 0.5 g; Carbohydrates: 9 g; Total sugar: 8 g; Fiber: 0 g; Protein: 25 g
While Plut Milk Greek Yogurt can have more saturated fats than you want, a grueling option can be a great choice.
A simple, inatgent Greek yogurt is a really superstar in the field of health. Not only is the variety of lumps a great choice when it comes to saturated fat (only 0.5 grams), is also full of 25 grams of protein and a source of probiotics (the good for you mistakes that support intestinal health) (13,14).
“Both non -pursuit and low -fat Greek yoghurt are a great selection for someone who follows low -attachment fat food,” says Katherine Basbaum, Myfitnesspal dietology. “In addition, there is versatile food, Greek yogurt is rich in protein and vitamin B12,” he explains (6, 13).
How to eat it: Whether you decide to enjoy a cup of Greek yogurt for breakfast va Perfoiteas better for you swap mayo in the salador trendy yogurt bark, You can’t go wrong to add this star food to your regular dining plan.
Lens
Nutrition to ½ Cup cooked portion (15)
Calories: 150; Total fat: 6.5 g; Saturated fat: 1 g; Carbohydrates: 17.5 g; Total sugar: 1.5 g; Fiber: 7 g; Protein: 8 g
The lens, along with other impulses such as beans and peas, are one of my sources of proteins driven by plants, which also become low food in saturated fat. Plus, lentils pack both diet fiber and protein, keep you fuller longer between meals (8,9).
How to eat them: Replacing the lens for minced beef in tacos is actually a great way to incorporate more plant proteins into your diet without sacrificing taste. Because they are very universal, you can also pair ½ cup of lenses with lots of other foods such as Potatoes for simple foodHodte is in the salad or boasts them in the soups.
Frequently asked questions (FAQ)
What foods contain low saturated fats?
Vegetable meals such as beans, legumes, lentils, nuts, seeds and whole grains are naturally low in saturated fats (6). Animal food including slender and extra-lean proteins-for example 93% lean/7% fat-ground beef, boned and chicken breasts without skin and non-free milk foods-often also fit into this category of low-bruised fat foods (6).
Which refreshments are the lowest in saturated fat?
The whole grains often have low saturated fats such as popcorn or rice cakes. In addition, nuts such as almonds and pistachios are also great refreshments that can have a high content of total fat but are considered low saturated fat content (1,6). They will also make any selection of products, including fruits and vegetables1,6). Most of them have no saturated fat.
Which meat has the lowest saturated fat?
The 3-unnecessary part of the boned chicken breast without skin has only 1 gram of saturated fat (16). Usually chicken and turkey tend to have less saturated fats than beef or pork.
How do you get rid of saturated fat in your body?
Unfortunately, you can’t just rule out saturated fat from your body. “Saturated fat is a type of fat found in food and once consumed, there is no way to remove it from the body. However, excessive intake of saturated fat is associated with higher LDL cholesterol levels and there are ways to reduce LDL.” Basbaum, “he says,” he says in a diet, “he says,” he says in a diet, “he says,” he says in a diet, “he says,” says Basbaum, “he says,” he says, ” to the diet, ”he says to the example,” he says to the example, ”says Basbaum (1,6).
Bottom line
The last DGA is recommended in a healthy low -saturated fat diet.2). This style of eating can benefit heart health and weight.
However, this does not mean low fat. In fact, low -saturated fat foods can actually contain a higher amount of total fat. This is because they wrap those better for unsaturated fats (1, 6). Get to know your own saturated fat revenue by logging in food in Myfitnesspal Application today!
Contribution 5 foods with low -saturated fat content that dietologists want you to eat He appeared for the first time Myfitnesspal blog.
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