What Are Fatty and Lean Foods? How Do We Avoid Fatty Foods?

For a healthy and balanced diet, fatty foodsit is not necessary to stay away from. Eating foods that contain healthy fats in moderation is very beneficial for health. However, under some health conditions, fat should be limited.

For example, those who have had gallbladder surgery or those with pancreatic disease should follow a low-fat diet.  Low-fat diets also prevent heartburn, aid weight loss, and improve cholesterol. 

In the article "What are lean foods", "what are fatty foods", "how to reduce the consumption of foods containing unhealthy fat" topics will be discussed.

What Are Lean Foods?

Green Leafy Vegetables

Green leafy vegetables It contains almost no fat and is packed with beneficial minerals and vitamins such as calcium, potassium, folate, and vitamins A and K.

They are also rich in certain plant compounds that are necessary to reduce inflammation in the body.

Studies show that those who eat green leafy vegetables may protect against certain conditions such as heart disease, diabetes, and cancer. Green leafy vegetables are;

Kale cabbage

Spinach

- Arugula

Collard greens

- Swiss chard

- Lettuce

Fruits

If you're looking for a sweet, low-fat snack, fruits it is a great option. Almost all fruits are low in fat and high in vitamins, minerals, and fiber.

They are also rich in plant compounds. Many of these beneficial plant compounds are responsible for the vibrant color of the fruits.

Additionally, certain plant compounds are known to be powerful antioxidants.

In our bodies, antioxidants protect against harmful, unstable molecules known as free radicals. Cellular damage from free radicals can cause aging, heart disease, arthritis, cancer, and other conditions.

pulse

pulseis a food grade that includes beans, peas and lentils. They are low in fat and do not contain cholesterol. What's more, they're high in fiber, protein, B vitamins, and essential minerals like magnesium, zinc, and iron. 

Thanks to their highly nutritious profile, legumes offer some health benefits.

Studies show that they can reduce blood pressure and cholesterol, and also manage blood sugar levels.

In addition, regular consumption of legumes helps weight loss because high amounts of fiber make you feel full for a long time.

Sweet potato

Sweet potato It is a hearty, low-fat root vegetable. One medium sweet potato contains only 1.4 grams of fat.

In addition to being low in fat, sweet potatoes provide vitamin A, vitamin C, and several B vitamins. It is also rich in minerals such as potassium and manganese.

The bright orange color of this vegetable is due to the high amount of beta carotene, a plant pigment known to protect against cell damage caused by free radicals.

Beta carotene is particularly beneficial for the eyes. Studies have shown that those who consume high levels of beta carotene have a reduced risk of eye conditions such as cataracts and age-related macular degeneration (AMD).

Cruciferous Vegetables

Cruciferous vegetables are a powerful source of nutrients such as fiber, folate, other minerals and vitamins C, E and K. Some cruciferous vegetables are:

- Broccoli

- Cauliflower

Brussels sprouts

Cabbage

- Turnip

All these vegetables contain almost no fat, making them excellent food sources for a low-fat diet.

Besides their nutrients, cruciferous vegetables provide sulfur-containing substances known as glucosinolates, which are responsible for the bitter taste of vegetables. Glucosinolates have been found to have anti-cancer effects in test-tube and animal studies.

Many observational studies in humans also state that high consumption of cruciferous vegetables reduces the risk of certain cancers, including bladder, breast, colon, liver, lung, and stomach cancers.

Keep in mind that cooking methods can affect the amount of glucosinolate found in cruciferous vegetables. If you steam these vegetables instead of consuming them raw, boiled, you can absorb glucosinolate efficiently.

Mushrooms

Mantars are delicious and non-fat foods with many health benefits. They do not belong to the traditional food groups - neither fruit nor vegetables, cereals, or animal products.

In fact, mushrooms have been used as food and medicine for centuries. Common edible types of mushrooms are:

- White button

- Crimini

- Portabella

- Shiitake

- Oyster

The nutrients in mushrooms vary by type - but all contain potassium, fiber, and various B vitamins and minerals. Some types also contain significant amounts of vitamin D.

Mushrooms are the highest food source of ergothioneine, an antioxidant known to have anti-inflammatory effects.

Studies indicate that fungi strengthen the immune system and may protect against some cancers.

Garlic

Garlic has very few calories and almost no fat. Throughout history, garlic has been used for medicinal purposes.

Research garlic It shows that it strengthens the immune system and can help prevent colds when consumed regularly.

White Fishes

White, lean fish are fish such as haddock, cod and sea bass. It fish species are low in fat, contain very few calories and are a high-quality protein source.

A cooked portion of 85 grams of white fish contains about 1 gram of fat, 70-100 calories and 16-20 grams of protein.

These fish also provide some essential vitamins and minerals such as vitamin B12, phosphorus, selenium, and niacin.

Chicken breast 

Chicken breast is a 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. Roasted, skinless chicken breast has only 85 grams of fat in an 3-gram serving, but provides 26 grams of protein.

Apart from protein, chicken contains plenty of niacin, vitamin B6, selenium, and phosphorus.

Low-fat milk 

Low-fat dairy products include skim milk or skimmed yogurt and cottage cheese.

In general, dairy products are excellent sources of protein, several minerals, and the B vitamins riboflavin, niacin, B6 and B12. 

Also, some yogurts contain probiotics, which are bacteria that are beneficial for gut health.

Egg white

While whole eggs are not considered a low-fat food, egg white It has less oil. Because the fat and cholesterol in the egg is concentrated in the egg yolk.

A large egg white contains 0 grams of fat, while a whole large egg, including the yolk, contains 5 grams of fat.

Egg whites are also low in calories and a good source of quality protein. 

What Are Fatty Foods?

Saturated fats are oils that are solid at room temperature. Saturated fats affect the body by increasing the amount of bad or LDL cholesterol in it. LDL cholesterol accumulates in the walls of the arteries, thus preventing the free flow of blood to the heart and various parts of the body.

If LDL cholesterol levels are not kept in check, it can lead to a blocked artery that can cause a heart attack.

Trans fats unsaturated fatty acids. The trans configuration helps to improve taste, extend shelf life and is inexpensive. However, it is dangerous for health.

Trans fats lower the good cholesterol (HDL cholesterol) and increase the bad cholesterol (LDL cholesterol), thus increasing the risk of heart disease and stroke. They also cause weight gain, which ultimately leads to health complications related to diabetes and obesity.

Therefore, it is necessary to avoid foods that are saturated and high in trans fat. Request unhealthy high-fat foods...

Mayonnaise

The amount of saturated fat in mayonnaise is high. Due to its creamy texture and delicious taste, it is one of the sauces that can be consumed excessively. Due to its high fat content, mayonnaise should be consumed carefully and there should be different alternatives to replace it.

Butter

Butterof saturated fat content is high. It should not be consumed more than 1-2 teaspoons a day.

Animal Fats

Chicken fat, duck fat, goose fat and lamb fat are among animal fats. Although they are delicious, animal fats are high in saturated fat.

Whipped cream

Whipped cream, which is very popular in cakes, has a high saturated fat content and causes rapid weight gain.

Processed Meat

Processed meats such as sausages and salami are high in sodium and saturated fats. Additionally, processed meats contain animal fat, which makes them less healthy when consumed regularly in large quantities.

To get protein instead of processed meats, consume lean meats like mushrooms, boiled lentils, beans, and chicken breast.

Fries

Fried foods are known for their high saturated and trans fat content and negative health effects. Fries such as french fries, fried chicken, and fried foods with batter are not healthy at all and should be avoided. 

Pastries

Cakes and pastries can instantly improve mood but raise LDL or bad cholesterol levels. Especially when consumed too much, it increases the risk for heart diseases.

Popcorn in the microwave

Popcornis a great source of fiber and vitamins, but microwaved ones contain high amounts of trans fat. For this reason, avoid consuming packaged popcorn.

Cream Filled Candies

The cream-filled candies are delicious, but each sugar contains about 0.5 grams of trans fat. We don't just eat sugar one at a time, either. Consuming too much cream-filled sugar causes the body to absorb too much trans fat. This causes weight gain.

Frozen Foods

Frozen foods like frozen pizza and frozen ready-to-eat foods are high in trans fat, along with carbs, salt and sugar. These contain about 1 g of trans fat per serving and can be enjoyed in large quantities, just like other fried foods. 

Blended Vegetable Oils

Blended vegetable oils are a blend of refined, deodorized and bleached vegetable oils. These vegetable oils are used in cooking, frying, baking, cream and savory foods.

The more you heat the oil, the better your chances of consuming trans fats. Choose a healthy alternative to replace these oils to keep trans fat levels to a minimum.

Cooked Foods

Baked foods like puff pastry, croissants and tarts are delicious but full of trans fats. Especially the packaged ones. Trans fats contribute to the flavor of these foods by making them crispy and mushy. Try making it at home using healthy sources of fat.

Ice cream

Instant ice creams contain high sugar and trans fats and may increase the risk of heart disease, obesity, and diabetes. You can make your own ice cream at home.

Negative Effects of Fatty Foods on the Body

May cause bloating, stomach pain and diarrhea

Among the macronutrients made up of carbohydrates, fat and protein, fat is digested the slowest. 

Fatty mealsSince it contains a high amount of fat, it slows down the emptying of the stomach. So, food stays in the stomach longer, which means swelling, nausea and may cause stomach pain.

May disrupt the gut microbiome

Fatty foodsIt is known to damage the healthy bacteria that live in the intestines. This microorganism, also called the gut microbiome, is affected by the following conditions:

Fiber digestion

Bacteria in the intestines, which have anti-inflammatory effects and can protect against digestive disorders short chain fatty acids (SCFAs) it breaks down the fiber to produce it.

Immune response

The gut microbiome communicates with immune cells to help control the body's response to infections.

Weight control

An imbalance of gut bacteria can cause weight gain.

Intestinal health

Disturbances in the gut microbiome are linked to the development of irritable bowel syndrome, but probiotics can help improve symptoms.

Heart health

While healthy gut bacteria help increase heart-protective HDL cholesterol, harmful strains can produce arterial-damaging compounds that contribute to heart disease.

Highly fatty foodsDiets can damage the gut microbiome by increasing the number of unhealthy gut bacteria and reducing the number of healthy ones.

These changes can trigger other chronic diseases such as obesity, cancer, heart disease, diabetes, and Parkinson's disease. 

Causes weight gain and obesity

Too much fatty foods Eating causes weight gain due to its high calorie. In particular, the high amount of trans fat consumption is the biggest factor for weight gain.

Trans fats; It is formed when vegetable oils are chemically modified to remain solid at room temperature. 

Despite regulations on their use, it is still found in many fatty foods due to the use of partially hydrogenated vegetable oils in frying and food processing. 

Increases the risk of heart disease and stroke

Fatty foodsIt has some negative effects on heart health. 

For example, fried foods are noted to increase blood pressure, reduce HDL (good) cholesterol, and these factors lead to weight gain and obesity, which are associated with heart disease.

Also, heart disease risk is linked to how often you eat fried foods.

Increases the risk of diabetes

Fatty foods, increases the risk of type 2 diabetes. Fast food diet, which includes not only fatty foods but also sugary drinks, causes high calorie intake, weight gain, poor blood sugar control and increased inflammation.

In turn, these factors increase the risk of type 2 diabetes and metabolic syndrome - metabolic syndrome is the common name for a group of diseases that include obesity, high blood pressure, and high blood sugar.

Causes acne

Studies refined carbohydratest, fast food and fatty foods states that a diet rich in terms of diet causes acne. 

A study of over 5.000 Chinese teens found that regularly eating fried foods increased the risk of acne by 17%. Another study of 2.300 Turkish teens found that eating fatty products such as sausages and hamburgers increased the risk of acne by 24%. 

Sugary foods can also cause acne by increasing the production of skin cells and natural skin oils, as they increase the activity of certain hormones in the body, including androgens and insulin-like growth factor 1 (IGF-1). 

It impairs brain functions

Fatty foodsConsuming too much food can cause problems with brain function. Fatty foodsDue to weight gain, high blood pressure and metabolic syndrome, it also damages the structure, tissues and activity of the brain.

How can you reduce fatty food consumption?

Use healthier cooking methods

Fatty foods it is usually fried, that is, cooked in a lot of oil. Cook your meals using methods that do not require much oil. These methods are:

Roast in the oven

This means cooking food at a high temperature (230 ° C) with little or no oil. This technique may be preferred as an alternative to fries, especially for potatoes.

Air frying

Air fryers circulate hot air around the food, making it crunchy on the outside but soft on the inside. It uses 70-80% less fat than traditional frying methods, so your food will not be greasy.

steamed

This method uses steam from hot water and does not require oil. It is a great alternative when cooking foods such as meatballs, fish and vegetables.

Grid

You don't need a lot of oil for grilling. This technique is particularly useful for meat and vegetables. 

Replace fatty foods with healthier options

Here fatty foodsSeveral alternatives to e:

Burger

Instead of fast food, you can make your own hamburger with meatballs, lettuce, tomatoes and onions at home.

Frying

Baked potatoes are a great alternative to French fries. 

Pizza

Instead of buying ready-made, try making your own pizza by opening a thin dough at home. Thus, you will be sure that you are using healthy and non-greasy materials.

Fried chicken

Instead of roasting, chicken can be easily cooked or grilled.

Sweet pastries

If you're craving dessert, eat fruit or make a fruit smoothie, or find a lower-fat and calorie dessert option.

How to Eliminate the Effects of Fatty Foods?

Sometimes unintentionally fatty foods We might miss too much. For the reasons listed above fatty foods It has many damages. 

If you have consumed too much fat or fatty foods, there are some steps you can take to minimize their harmful effects to some extent. 

What to Do After Eating Fatty Foods?

Drink warm water

Fatty foods Drinking warm water after eating helps to soothe and activate the digestive system. It acts as a carrier for water, nutrients and waste products.

Drinking hot water helps break down nutrients into digestible form. If you don't drink enough water, the small intestine absorbs water from food for digestion, causing dehydration and constipation.

For a detox drink

Detox drinks help cleanse the toxins that accumulate in the system after eating fatty foods. Some researchers suggest that detox drinks aid the release of toxins and weight loss. 

Take a walk

Walking for 30 minutes after a heavy meal helps improve digestion. It promotes stomach motility, aids digestion, and also provides weight loss. 

Therefore, to relax the body fatty foods Take a leisurely 30-minute walk after eating.

Plan your next meal

Planning your meals ahead of time, with a sudden urge fatty foods prevents you from eating. Don't skip breakfast. To avoid overeating throughout the day, eat a healthy breakfast.

Use probiotics

Regular probiotics Its intake helps balance digestive health and improves intestinal flora and immunity. Fatty foods After eating, you can have a probiotic glass of yogurt or curd to strengthen your gut.

Eat fruits and vegetables

Eating fruits and vegetables helps provide the body with enough vitamins, minerals and fiber to perform various processes. 

Eating foods high in saturated and trans fats that do not contain fiber and essential micronutrients can cause constipation. Start with a bowl of salad and fresh vegetables to provide the body with essential nutrients.

Sleep well

Sleep balances the mood and relaxes the mind, body and spirit. Therefore, relax and sleep well. So you can stay away from eating emotionally.

What Should Not Be Done After Eating Fatty Food?

Avoid eating cold foods

Fatty foods After eating, eating cold foods such as ice cream has negative effects on the liver, stomach and intestines. 

Fatty foodsIt is difficult to digest. Subsequently, eating cold foods makes digestion difficult, causing bloating and indigestion. Therefore, avoid consuming cold foods after heavy fatty meals.

Do not lie down after eating

Never lie down after a heavy meal. Always leave 2-3 hours between dinner and sleep. Sleeping right after a meal makes food difficult to digest, causing bloating and fat accumulation. Especially fatty foods after eating…