Many low fat foods are rich in other important nutrients, including vitamins, minerals, protein, and antioxidants. Some have also been associated with health benefits and a reduced risk of chronic disease.
If you’re following a healthy, balanced diet, restricting your fat intake is generally unnecessary.
However, under certain circumstances, limiting the amount of fat in your diet may be beneficial.
Here are 13 low fat foods that are good for your health.
Common leafy greens include:
Fresh leafy greens can be added to salads or smoothies. You can also try steaming or sautéing them with your favorite herbs and spices for a wholesome side dish.
Leafy greens contain virtually no fat and plenty of essential vitamins, minerals, and antioxidants. Research suggests that diets rich in leafy greens may prevent conditions such as heart disease, diabetes, and cancer.
Fruits are an excellent option if you’re looking for a sweet, low fat snack. Almost all fruits are low in fat and high in vitamins, minerals, and fiber.
They’re also particularly rich in plant compounds. In fact, many of these beneficial plant compounds are responsible for the vibrant colors of fruits (
In addition, certain plant compounds are known to be potent antioxidants.
In your body, antioxidants guard against harmful, unstable molecules known as free radicals. Cellular damage from free radicals is linked to aging, heart disease, arthritis, cancer, and other conditions (
Fruits can be enjoyed fresh, dried, or cooked. Try adding them to smoothies and salads or eating them with various dips.
Fruits are sweet, low fat foods loaded with antioxidants, which protect your cells against free radical damage.
Legumes — also known as pulses — are a class of vegetable that includes beans, peas, and lentils.
They’re low in fat and contain no cholesterol. What’s more, they’re high in fiber, protein, B vitamins, and essential minerals, such as magnesium, zinc, and iron (
Due to their highly nutritious profile, beans and legumes offer several health benefits.
Beans and legumes are low in fat and packed with protein and fiber. Research shows that diets high in beans and legumes may reduce blood pressure and cholesterol, as well as aid weight loss and blood sugar management.
The sweet potato is a hearty, low fat root vegetable. In fact, one medium sweet potato contains only 1.4 grams (g) of fat (
Beta-carotene appears particularly beneficial for your eyes. Research suggests that diets high in beta-carotene are associated with a reduced risk of eye conditions like cataracts and age-related macular degeneration (AMD) (
The sweet potato is a low fat root vegetable packed with vitamins A and C. It’s also high in beta-carotene, an antioxidant which may reduce your risk of certain eye conditions.
They may also be beneficial for reducing blood levels of uric acid, a chemical that can trigger gout when present at high levels in the blood. Interestingly, studies have shown a link between cherry intake and a reduced risk of gout flare ups (
Tart cherries and their juice are fat-free and rich in plant compounds called polyphenols. This fruit may reduce muscle soreness related to exercise and could also be beneficial for gout.
Some common cruciferous vegetables include:
All of these vegetables have virtually no fat, making them an excellent addition to a low fat diet.
Alongside their nutrients, cruciferous vegetables provide sulfur-containing substances known as glucosinolates, which are responsible for the vegetables’ bitter flavor (
Many observational studies in humans also link high consumption of cruciferous vegetables to a reduced risk of several cancers, including bladder, breast, colon, lung, and stomach cancer (
Keep in mind that cooking methods can affect the number of glucosinolates available in cruciferous vegetables. You may absorb the most glucosinolates if you eat these vegetables raw, steamed, or sautéed instead of boiled (
Cruciferous vegetables are low in fat and high in sulfur-containing substances known as glucosinolates, which may have anti-cancer effects.
Mushrooms are a delicious, fat-free food with many purported health benefits.
Interestingly, they don’t fall into any of the traditional food groups — they’re neither a fruit nor vegetable, grain, or animal product.
In fact, mushrooms are fungi used widely as food and medicine for centuries (
Common edible types of mushroom include:
Mushrooms are fungi that contain plenty of vitamins and minerals, plus a unique, anti-inflammatory compound called ergothioneine. They may have immune-enhancing and cancer-fighting effects.
Garlic’s bold flavor and aroma make it a popular ingredient. What’s more, it has very few calories and almost no fat (
Some older research shows that garlic may enhance your immune system and help protect against the common cold when consumed regularly. However, most studies have used supplements containing garlic extract, so it’s unclear whether consuming garlic as part of your diet could have the same effects (
Garlic is commonly used in cooking and for medicinal purposes. Research suggests that the active compounds in garlic may help enhance your immune system and reduce blood pressure and cholesterol.
Some popular ancient grains include:
It’s well known that whole grains — including ancient grains — are beneficial for your health.
Ancient grains offer a powerhouse of nutrients, including protein, fiber, B vitamins, vitamin E, and essential minerals. They may manage diabetes, reduce your risk of heart disease, promote fullness, and support a healthy digestive tract.
White, lean fish includes haddock, cod, perch, and pollock.
These types of fish are low in fat, contain very few calories, and are an excellent source of high quality protein.
Due to their mild flavors, white fish pair well with bold seasonings. They’re delicious in fish tacos or blackened, baked, or broiled.
White, lean fish are an excellent low fat source of high quality protein. They also contain high amounts of vitamin B12, phosphorus, selenium, and niacin.
Chicken breast is a popular, low fat food that provides an impressive amount of high quality protein in just one serving.
The breast is the leanest part of a chicken. A 3-oz (85-g) serving of roasted, skinless chicken breast contains only 3 g of fat but provides 26 g of protein (
The breast is the leanest part of the chicken and provides an impressive amount of protein per serving. Each serving also offers high amounts of niacin, vitamin B6, selenium, and phosphorus.
Low fat dairy includes skim or fat-free milk and low fat varieties of yogurt and cottage cheese.
Bear in mind that fortified soy milk and soy yogurt are also low in fat and offer similar benefits to dairy milk and yogurt.
Fortified low fat milk is an abundant source of vitamin D and calcium, which are essential for bone health. Additionally, some low fat yogurts contain probiotics that boost your gut health.
While whole eggs are not considered a low fat food, egg whites are.
That’s because the fat and cholesterol in eggs are concentrated in the yolks.
Egg whites are also low in calories and a good source of high quality protein, making them an ideal option to reduce your daily intake of fat and calories.
Egg whites are a low fat alternative to whole eggs since fat and cholesterol is concentrated in the yolks. The whites are virtually fat-free and provide ample amounts of protein.
You may be interested in a low fat diet for personal or medical reasons.
For instance, low fat diets may be recommended for digestive issues, weight loss, and certain conditions involving your liver, gallbladder, or pancreas.
Each item on the list above is low in fat and calories and may provide many unique, science-backed health benefits.
If you’re interested in reducing your fat intake, consider incorporating these foods into your diet.