Low Fat and Oil Cooking Techniques are discussed herein to encourage you to eat for health. We hope you find the article instructive.
Read Also: Foods That Supply Energy
Fat is classified as one of the six nutritional components of food, almost all the diet we eat contains a small or proportionate percentage of fat.
Among vitamins, carbohydrates, protein, minerals, and water, fat is also basically present in all living things and is described by health personnel as the most concentrated source of food energy.
Read Also: Food Sources of Calcium
The method of cooking without fat discovers a range of healthy dishes, from soup to desserts. This article will focus mainly on fats and describe how to cook without fat by focusing on a low-fat diet.
Since the human body stores the vast majority of its energy reserves as fat.
Thus, foods such as coconut, coconut oil, palm oil, chocolate, milk, ice cream cheese, butter, and meat with exceptions from poultry, fish, and pork are highly rich in saturated fats.
Foods that are described to be rich in monounsaturated fats consist of canola oil, cashews, peanut butter, olive oil, poultry, pork, margarine, eggs, and so on. Also, foods that are described to be rich in polyunsaturated fat consist of corn, fish, soybean, sunflower oil, and so on.
Generally, foods can be rich in saturated fat, monounsaturated fats, and polyunsaturated fat. It means that there are fats virtually present in everything we eat, then one can get all the nutrients from every diet by maintaining a low-fat diet.
The quest to know how to cook without fats is to cook convenient meals that have a little proportion of fat or no added fats at all.
Read Also: Categories of Foods Used as Staple Foods
Every day, the body needs about three to seven grams of fats in the form of linoleic acid. Indeed eating a meal that is rich in fat, you can eat vegetables, grains, and legumes to help provide all the essential fatty acids needed in the body daily.
Also, you can decide occasionally to be on the schedule the day of the no-fat meal. This plan often helps to substitute meals that are fat-free or low-fat ingredients for high-fat ingredients no matter how interesting they may appear to be.
When it comes to cooking without fats, it is effective to note the nutritional value of ingredients for instance two similar ingredients can be used for the same purpose of cooking but one ingredient may be rich in fats while the other is low in fats or has no added fats at all.
Thus, if cooking without must be maintained, one has to check the nutritional value of ingredients that are used for cooking and replace them with the others for instance, you can use garlic, onions, and mainly vegetables instead of oil to add value to what you cook.
In conclusion, instead of taking yogurt which has about one hundred and thirty-nine (134) calories which are about forty-eight percent (48%) of calories from fats, 7.4 grams of fats then especially take nonfat yogurt which is one hundred and twenty-seven (127) calories which are about three percentage (3%) of calories from fats, 0.4 of calories from fats.
Read Also: Helpful Foods for Sickle Cell Patients
This means that about 7 calories from fats have been saved which is very good for the body. Also, if you must cook without fats, it is preferable to eat the egg white which contains 32 calories rather than eating the whole egg with that about 79 calories.