Saturated fat raises unhealthy blood cholesterol levels more than anything else in your diet. High blood cholesterol is unhealthy, increasing your risk for developing heart disease and other medical conditions. Low-fat and fat-free foods are an important part of a healthy lifestyle.
Types of Fat
Fat is an essential nutrient, which means the human body must consume small amounts of fat to function correctly. Not all fat is unhealthy. Polyunsaturated and monounsaturated fats, like those found in olive or canola oils, and the fat found in some types of fish and nuts provide health benefits, including lowering cholesterol. Low-fat and fat-free diets restrict saturated fat, like that found in meat and dairy products, as well as trans fats. Food manufacturers use trans fats to lengthen shelf life and to give products a creamy texture.
Definition
The U.S. Food and Drug Administration mandates that fat-free foods contain less than 0.5g of total fat or saturated fat per RACC, or Reference Amounts Customarily Consumed. According to these same federal guidelines, low-fat foods provide less than 3g of total fat or less than 1g of saturated fat.
Foods
Many beverages, including tea, coffee and fruit beverages like lemonade or apple juice, contain no fat. Fat-free vegetables include raw radishes, onions, lettuce, garlic and chives. A fat-free diet allows raw tomatoes, spinach, potatoes and cabbage. Low-fat foods include an ear of boiled corn without butter, raw asparagus or sweet red peppers. A low-fat diet includes beverages like orange and carrot juice.
Benefits
Low-fat and fat-free diets have many benefits. A low-fat or fat-free diet is effective in reducing cholesterol level and subsequent risk for heart disease. Low-fat and fat-free food are a healthy part of a weight-loss diet. There are 9 calories in each 1g of fat and only 4 calories per 1g in carbohydrates and proteins. A physician will prescribe a low-fat or fat-free diet to patients with some types of medical conditions, including gallbladder disease.
Risks
Low-fat and fat-free foods are not necessarily low in sugar, calories or trans fats, nor are they necessary healthy foods. Check the nutrition label on package to learn the nutritional value of the food, such as calories, vitamins, minerals and fiber. Unhealthy foods low in fat or fat-free include gumdrops, hard candy and alcohol.
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