Fat is a requirement in every healthy diet, but you can have too much of it. As an energy source, you cannot underestimate its role in your ability to function. More importantly, the body needs a healthy amount of fat to keep hormones balanced. Unfortunately, people often go beyond the daily fat requirement of 65 grams. This often happens due to unhealthy cooking methods, the type of oil used, and the consumption of certain meats. The discussion below focuses on three ways to reduce fat in your diet.
- Revise your cooking methods
Deep frying is reported to increase the fat content of food by 75%. And according to a report published on the livestrong.com website, fried foods absorb more fats from immersion in hot oil. Unfortunately, they are dangerously high in saturated or trans fats, which are unhealthy for the body. And research has proven that people who eat more fried foods are more likely to develop coronary artery disease.
Reports indicate that the right way to fry is to avoid immersing the food for too long in the oil. Additionally, the oil must be hot enough to prevent food items from absorbing more than two tablespoons of fat. Ideally, fried foods should have oil confined only to the outer portions. Too much inside means the oil was not hot enough. Healthier options include steaming, boiling, baking, or safe grilling. Food items like chicken are versatile and can be prepared using healthier cooking methods. For example, this air fryer chicken breast recipe limits oil usage but still cooks thoroughly.
- Opt for leaner meat cuts
Meat contains 19% protein, 75% water, and an average fat concentration of 2.5%. And according to research, uncooked meat contains between 1.65% and 3.7% nitrogen compounds. The value often depends on the type of meat, especially since these compounds modify protein structures. Opting for leaner meat cuts means consuming less of the natural fat in them.
Popular lean cuts like tenderloin, top sirloin, T-bone, and flat-half brisket are often preferred by people who are conscious of excess fat consumption. These cuts provide the daily recommended protein intake. More importantly, they are excellent sources of iron and vitamin B-12. Additionally, because they take lesser time to thoroughly cook through, they don’t absorb excess oils even when fried. This is a healthier way to reduce fat in your daily diet.
- Deliberately limit consumption of hydrogenated fats
In food manufacturing, hydrogen is added to a liquid fat to make it solid. It retains its solid structure at room temperature to keep foods fresher for extended periods. Hydrogenated fats can be found in creamers, ready-to-use dough, butter, pre-made baked foods, and so on. And because they are high in trans-fats, excessive consumption can elevate LDL levels (bad cholesterol). Consequently, you may reconsider using hydrogenated oils like butter, margarine, and vegetable shortening for cooking. Healthier options like avocado, safflower, olive and other plant-based oils are considered better for your diet. It may sound like much work to stick to healthier oil choices. Moreover, they are usually more expensive. However, looking at the wider perspective, there is more to benefit health-wise by choosing unsaturated oils.
