Low-fat superfoods include dairy, fruits, vegetables, chicken breast, pork tenderloin, and canned seafood. Some dairy products are low-fat or fat-free, and certain types of meat, like pork loin and canned seafood, are low in fat. Fruits and vegetables are often fat-free, but some canned options may contain added oil. Low-fat foods may not necessarily be low in calories, sugar, or sodium.
There are many different types of low-fat superfoods available both as commercial products and natural products. Low-fat and fat-free dairy products, seasonings, and dressings are readily available at most grocery stores. Also, fruits and vegetables tend to be extremely low in fat. While many types of meats are high in fat, meats like chicken breast, pork tenderloin, and canned seafood can be an integral part of a super low-fat diet. Such a low-fat diet, while beneficial for weight loss and heart health, may not necessarily be low in calories, sugar, or sodium.
Most commercial products have fat content on the Nutrition Facts label. A super low-fat food may even have this information on the front label, used to the manufacturer’s commercial advantage. This is often the case with low-fat or fat-free dressings, condiments, yogurts, cheeses, and spreads.
Dairy is generally not considered a super low-fat food. However, some dairy products are low-fat or completely fat-free. Fat-free ice cream and yogurt are available in the market. Also, skim milk is recommended over low-fat milk when practicing a low-fat diet.
Certain types of meat may be listed in the super low-fat food category. In general, red meats tend to be high in fat, although the fat content is often listed on the labels of steaks and ground meats. A package of ground beef labeled “95/5,” which refers to the percentage of lean to fat meat, is actually very low in fat.
Typically, skin-on chicken breast is the staple meat for people looking to eat a diet rich in low-fat superfoods. However, pork loin has been found to be similarly low in fat, although other pork products are often quite high in fat. Canned seafood products, such as tuna, crab, or sardines, can also be very low in fat. Such products are likely to be packed in water or some type of acidic liquid. Canned seafood products packed in oil, while often considered tastier, are likely to be higher in fat.
Fruits and vegetables are often very low-fat foods, often even fat-free. Some vegetables, like avocados, are high in polyunsaturated fats, which are considered healthy, but are fat nonetheless. Canned fruits and vegetables are often just as low in fat compared to fresh, as are pickles. Some canned fruits and vegetables may be packed in oil, which adds a bit to the fat content. This is often the case with canned vegetables such as artichokes, roasted red peppers, and marinated mushrooms.
There is a difference between super low fat foods and low calorie foods. Often foods higher in fat are higher in calories, but this is not always the case. Some low-fat commercial products can be high in sugar, adding extra calories. Condiments such as salsa, ketchup, mustard, light margarine, and jams may also be low-fat or fat-free, but may contain high levels of sodium or sugar.
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