A List of Fat-Free Foods

While low fat or fat-free foods are an alternative for a healthy diet, they are not the cure-all for weight loss. In a lot of these types of products added sugars, starches and salts are used to replace the flavoring of the missing fats.

Berries are fat-free. (Image: TShum/iStock/GettyImages)

One gram of fat equals nine calories, while protein and carbohydrates contain four calories per gram, which is why low-fat foods can provide lower-calorie eating options. Incorporate fat-free foods — foods that contain less than half a gram of fat per serving — into your diet to help limit your calorie intake.

Fat Free Foods with Dairy

Skim milk is fat-free and still delivers the same amount of protein and calcium as whole milk. Dairy products made from skim milk also are fat-free. Nonfat yogurt does not contain any fat making it an excellent high-protein low-calorie option.

Cottage cheese, like milk, comes in whole, 2 percent and fat-free versions, also providing the same nutrients as fat-laden cheese. Ice cream made with skim milk is fat-free. What you have to watch out for, when picking an item fat free ice cream, is to check for added sugars and other starches. If you're replacing one unhealthy substance for another, you're not improving your diet though you may be keeping your calories low.

Fresh Produce without Fat

Most fruits and vegetables are non-fatty foods in their purest forms. Coconuts and avocados are exceptions. The sauces, butter and other toppings you put on fruits and vegetables usually are the culprits for increasing the fat content when consuming fruits and vegetables.

There are easy ways to make your vegetables delicious without cooking them in fat-filled products. Try steaming your vegetables and using soy sauce, sweet chili pepper sauce, barbeque sauce, or a variety of herbs and a variety of types of vinegar. With a quality non-stick pan you can even fry them up in these sauces.

Most beans and legumes are fat-free when they are closest to their natural form. Canned beans often don't have added fats and are ready to eat - be sure to choose a low sodium variety.

Fat Free Diet Condiments

While creams and sauces typically are loaded with fat, as you saw from the vegetable examples, there are many fat-free condiments you can use to flavor food. Soy sauce, Worcestershire sauce, mustard, and ketchup are fat-free. Vinegar is available in a wide range of flavors to add fat-free flavor to dishes.

Salsa made with natural ingredients like tomatoes, peppers, cilantro, onions, parsley and lime juice or other vegetables is another fat-free condiment that can spice up a meal.

Don't forget to practice portion control when using condiments to flavor your meals. While they might be free of fat, many condiments come loaded with sugar — which boosts your calorie intake. Or they're packed with sodium, which can be unhealthy when consumed in too large of portions.

Grains Without the Fat

Grains are a great source of fat-free foods in their natural state, although most people don't eat raw grains. Look for products that do not contain added fat to make them more flavorful. Some bagels on the market do not contain added fats. Though you'll want to pick a fat-free cheese to go with them.

Fat-free grain sources are available in several kinds of cereal too, such as puffed wheat and rice, bran cereals and creamy wheat cereal.

Fat-Free Concerns

Fat-free foods don't equal healthy. Many candies, although fat-free, are not healthy additions to the diet and should not be eaten every day. Enjoy fat-free foods in addition to an overall nourishing diet to help cut calories and aid in a healthy lifestyle.

And don't forget, while on your fat-free diet, that fat does have its benefits. It's good for your hair and skin, helps you absorb vitamins and provides essential fatty acids vital to your health. So, it's okay to enjoy the occasional avocado.

REFERENCES & RESOURCES
Load Comments
PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use , Privacy Policy and Copyright Policy . The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.