Nowadays, we often have a demonized vision of fat as the worst enemy of our figure and our health, hence the desire to eat less fat. Far be it from us to deny the risks, because its consumption in excess can be harmful, but it is also an important element of our diet for energy storage and for a body that functions well. The problem is that our current eating habits often lead to a diet excessively rich in lipids, especially bad fats.
In fact, if you want to eat less fat without changing your diet too much, and in particular reduce your winter dishes which are certainly comforting, but very fatty, here are 9 simple actions to implement. This will allow you to adopt healthier habits without ever getting frustrated or harming your health!
Why you should not eat too much fat: numerous effects on health!
Excessive consumption of fats, especially saturated and trans fats, can have adverse health effects. Saturated fats, which are mainly found in fatty meats, full-fat dairy products and processed foods, contribute in particular to increased LDL cholesterol levels (the “bad” cholesterol) in the blood. However, this cholesterol can accumulate in the arteries, thus increasing the risk of cardiovascular diseasessuch as heart attacks or strokes.
Additionally, trans fats found in certain processed foods (such as baked goods, fried foods, and prepared meals) are particularly dangerous, as they not only increase LDL cholesterol, but also reduce HDL cholesterolthe “good” cholesterol which helps protect the heart.
A diet too rich in fat can also promote weight gain, because fats are very caloric. This can lead to obesity, a risk factor for various diseases, including type 2 diabetes, cardiovascular disorders and certain cancers. It can also increase joint pain.
However, it is important to note that not all fats are bad. Unsaturated fats, found in avocados, nuts, fatty fish, and vegetable oils like olive oil, are beneficial to your health when consumed in moderation, as they help protect the heart and reduce inflammation.
If you want to eat less fat to protect your health, here are 9 tips!
1) To eat less fat, do not put two fatty foods on the plate
We don’t necessarily treat ourselves every day so when we do, we go all out! However, by being more reasonable and choosing just one fatty food, you will still be able to indulge in fattier foods without it being too harmful. For example, to go with your burger, forget the fries and opt instead for a tasty homemade vegetable pan or salad. That will limit intake of calories and saturated fatty acids.
2) Measure the oils better
Many people are fans of haphazard cooking where ingredients are poured with a spoon! However, for fats, this is not not a good idea to indulge in such approximations. Here, tips that allow pouring a minimized quantity and spray bottles are perfect, because they allow a more studied dosage.
Another method: a soaked paper towel to apply a light and even layer without overdoing it! The latter also allows you to refine it by absorbing excess fat on fries or donuts at the end of cooking. These excess oil problems can also be avoided by promoting lighter cooking where you don’t feel the need to oil to prevent it from sticking (steam cooking, stewing, in foil, etc.).
3) Forget the cream in your sauces
Sauces are rarely low in fat so you may want to reduce your intake. Otherwise, at least opt for homemade! The cream they contain is, for example, a flavor vector and provides a smoother texture which benefits our meats. This also allows you to nicely dilute the ingredients for a subtle and delicious result, but it is not ideal. Better than low fat cream, try low-calorie fresh cheeses (natural fresh cheese, goat’s cheese, bush cheese, cancoillotte cheese, etc.) or even yogurt. This will be a plus in terms of taste and you will not lose the delicious and creamy side of the cream!
4) Save a sauce that is too liquid without butter or flour
To thicken a sauce by reducing the fat, there is nothing very complicated! Choose white or black beans depending on the color of the sauce and mix them. You can then add them to your preparation to obtain the desired consistency while taking advantage of the benefits of these ingredients. Indeed, they provide protein (always welcome) as well as dietary fiber excellent for digestion which will partially absorb the fat that you ingest in the process.
5) Limit the consumption of hard cheeses
The latter are of course a delight, but unfortunately, Comté, Beaufort, Roquefort or even Parmesan are quite fatty and must be consumed in more moderation. Please note, this does not mean that they are prohibited! You just need to reduce your consumption. That said, if you often crave cheese, swap them for fresh cheese. Indeed, this allows you to have a little pleasure with less complexity. Feta, cancoillotte, fresh goat’s cheese or even Coulommiers and Camembert are yours.
6) To replace mayonnaise
It seems almost essential in our sandwiches or salads to remove the dry effect and make everything smoother. A simple natural or Greek yogurt can nevertheless do the same job. ! To achieve this without compromising on flavors, don’t skimp on the herbs, lemon juice or even the seasonings and spices which will make these yogurts sauces worthy of the name. If you can’t do without it, make it at home rather than buying supermarket ones. Indeed, the latter are only fat and salt to the detriment of the taste which really does not do justice to this classic sauce full of flavor.
7) Opt for homemade stock cubes
If we mention them, it is obviously because they are too fat. Furthermore, they are too rich in salts and harmful additiveswhich can also constitute an additional risk for our health. Fortunately, it’s quite easy to replace them by cooking several vegetables with water, salt and herbs. You can freeze the cooking water for vegetables like mixed vegetables! You can also make homemade cubes identical to those from the store, but without harmful ingredients by following our easy and tasty recipe step by step.
8) In your sweet recipes, forget the butter by replacing it with compote
Here we recommend an applesauce with butter without added sugars which will replace this ingredient at short notice in your pastries. This will bring a little extra and its fruity side will allow you to reduce the doses of sweetener at the same time! With this, your cakes will always be as pleasant and airy.
9) Always take a look at the ingredient list
In fact, this particularly applies to ready-made meals and other industrial preparations which are mines of fat and salt. This is not ideal when you want to eat less fat. So stay away from dishes that contain more fat than protein. Furthermore, do not buy dishes that are apparently made from meat or fish, but which do not contain any. not even 10% in the end!
Do you like desserts and pastries? To go further, also discover our 8 tips for lighter, but still delicious, sweet recipes.