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Fats and the Low Fat Healthy Diet

Fats and the Low Fat Healthy Diet
Fats are also common part of our diet and so cannot be ignored. However fats provide 9 calories of energy per gram, where as our body need very small amount of fat. But, if we come to know how this fat in our body gets accumulated in different parts of our body and specially in arteries by causing thickening of blood and narrowing of blood-arteries thus leading to heart attacks etc. then we will be careful about the use of ‘fat’ in our diet.
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  • Fats are also common part of our diet and so cannot be ignored. However fats provide 9 calories of energy per gram, where as our body need very small amount of fat. But, if we come to know how this fat in our body gets accumulated in different parts of our body and specially in arteries by causing thickening of blood and narrowing of blood-arteries thus leading to heart attacks etc. then we will be careful about the use of ‘fat’ in our diet.

  • However, fats also carry positive values and perform important functions in our body, as follows:-

  • Fat in the diet cause absorption of fat soluble vitamins, such as, vitamins A,D,E and K. Fats as vegetable oils, provide essential fatty acids which are important for the structure and function of body cells. Fats are stored in the body “body cushions” and so protect us from cold and heat.

  • Low Fat Cooking Methods

  • Now a day, low fat cooking methods are in great demand due to them you can prepare even your favourite fats recipes to healthy eating. You will be surprised to know that you can prepare several delicious dishes of your choice by frying method involving low fat consumption. Such methods are as follows:-

  • Braising: This includes cooking of meat and vegetable, slowly in a flavored liquid, inside a covered pan placed in the oven. This causes all the juices of meat and vegetables out, so that these meat and vegetables are cooked in it, until it is done. And you have to add no more fats or oil to them from outside. In this way you can have tremendously delicious dishes prepared with low fats.

  • Casseroling: This method is similar to braising but here meat is cut into small pieces then browned in fat before the liquid and other ingredients are added. In this way most of the fat is completely burnt down and a delicious low fat cuisine as “Beef stew”, “Mutton Masala Mix”, Beef with parsley, etc, are prepared.

  • Dumpling: Here the fat is removed from the cut meat, completely and then the stew, etc are prepared with little vegetable oil.

  • Frying: Here use a heavy based non stick frying pan or wok and add to it measured amount of oil butter or margarine. Fat expand when heated, so cover it with a hot pan and you will be surprised to see a thick layer of fat or oil film will be over the pan and so your frying will be of much low fat.

  • Sautéing and Stir Frying: Can also be turned into low fat cooking technique by replacing oil, butter with good quality stocks as sauce and lemon juice. These methods are good for quick vege-cooking. To prevent the sticking a non-stick pan is best but if you move the food when crust is formed at its lower side, then also it will not stick to the ordinary pan.

  • Barbecuing: Is also the best technique of low fat cooking. And the use of food flavours and to marinade the food before it is cooked, turns barbecue into a delicious aromatic feast.

  • Steaming: It is an excellent low fat cooking method where steam rising from the hot water pan cooks the food. No oil used and the nutrients, colour and texture of food is maintained, as in case of smoked fish, this is very popular in Europe.

  • Important Note: The articles presented are provided by third party authors and do not necessarily reflect the views or opinions of KhanaPakana.com. They should not be considered as medical advice or diagnosis. Consult with your physician prior to following any suggestions provided.

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