Nonfat foods are beneficial to those who are at risk for heart disease, high cholesterol, and other illnesses that are caused by consuming too much fat, especially saturated fat and trans fat. However, nonfat foods do not always equate to healthier because they may contain high sugar, which yields more calories. Consuming too much nonfat foods can also lead to fat gain and obesity. Be aware that foods that are labeled fat-free or nonfat do not always mean zero fat. In the United States, food companies may label a product fat-free if it contains less than 0.5 grams of fat per serving.
Fruits
Fruits contain mainly carbohydrates, fiber, water, and vitamin A and C. Almost all fruits have traces of fat that can be negligible in the diet. They also contain phytochemicals that helps prevent DNA damage, fight off infections and improve cellular function. Fruit juices and extracts also do not contain fat, although juices tend to be high in sugar and calories per serving. Fruits that are low in calories include apples, pears, peaches, berries, watermelon, tomatoes and strawberries. If you are watching your diet, avoid or minimize consuming coconuts and its products because they are very high in saturated fat.
Vegetables
Like fruits, vegetables also contain trace fat content and are rich in water, fiber, folate, vitamins, A, C, E, and K, and phytochemicals. Some of these vegetables include spinach, lettuce, carrots, potatoes, turnips, onions, kales, parsleys, corn, celeries, broccoli and bok choy.
Sweets and Sodas
Candies that are made up of primarily raw sugar contain virtually no fat. They are made from a concentrated solution of sugar in water, and flavorings and colors are added. These include candy canes, lollipops, gumdrops, gummi candies, mints and sugar.
Sodas are made up of water, carbon dioxide, and sugar, and contain no fat. However, these foods do not contain much nutrients of any value and can promote tooth decay.
Grains
Many grain and flour products contain low amounts of fat, but they are not considered to be nonfat. Brown and white rice are made up of 98 percent carbohydrates with a small amount of protein and traces of fat. Similar products made from rice also have the same composition, including vermicelli rice noodles.
Nonfat Foods
Fat can be artificially removed to create fat-free foods. These types of foods tend to be high in sugar and other sweeteners to make up the loss of flavor that is naturally found in fats. These include nonfat milk, boxed cookies and crackers, and cakes.
References
- "Perspectives in Nutrition;" Gordon Wardlaw and Margaret Kessel; 2002
- "FDA Consumer"; A Little 'Lite' Reading; Dori Stehlin; June 1993
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